Dealing with food cravings

 

You know the feeling, you’re humming along on your new diet and exercise program and the BLAM!… you’re hit with the strongest cravings for every food item that isn’t listed on your meal plan.

What do you do?

For most of us, when we are at our most vulnerable (like when we are hungry and buzzing from less than stellar nutrients and calories) – we give in to the cravings and eat anything …and pretty much everything in our vicinity.

Why does this happen? Why do we sabotage ourselves when working on being healthier and and losing weight?

Here are some simple take aways you can implement right now to diminish these cravings when they come. Because, first of all, we can never stop them entirely. Why? For one thing, our bodies are used to a certain amount of food and energy we feed it and when it realizes that the “norms” have changed, it reacts by telling us to EAT MORE FAT! This is actually a good thing if we were really starving but in reality…we are not, but our body doesn’t know this. It also reacts erratically when it comes to hormone fluctuations that occur with stress in our lives, foods that we eat and a plethora of real life happenings that occur.

Simply put; we will have cravings at one point or another. We just need to understand how to minimize the power and impact over us and work on balance so we don’t feel deprived.  Here are some ways you can lessen and overcome these cravings as they come:

  1. Make sure you are eating enough calories to sustain your body’s basic needs. This means calculating (or doing some of your own research on foods eaten and satiety) your body’s calorie needs on a daily basis and then adding in additional calories for your workouts and activity levels. You’ll then subtract no more than 300-500 calories per day to be in a “calorie deficit” and be able to lose weight. The problem with this formula is that many of us underestimate our body’s needs and think that cutting back on calories more drastically, will help us to lose weight faster. This is a bad idea. Another common practice is to eat mostly “diet” food items that give us close to nothing in terms of nutrition and our body is now in hyper-active “starvation” alarm mode. How to change this? Once you know your calorie needs to lose weight (again, don’t cut more than 500 calories a day to minimize your body’s starvation cues), choose whole foods and eliminate all diet and processed foods. This will help to “feed” your body the nutrition it requires, even when you are cutting back on calories so that your body doesn’t work against you to eat more. Choose a large assortment of vegetables (the more colorful, the more nutrients), lean protein choices, whole grain carbohydrates (these are NOT bad for you) and don’t forget to get in enough healthy fats like nuts, nut butters, avocados, and olive oil. In order to create a “happy balance” in your mind and your body, plan to eat a food that’s completely off limits at least once or twice per week. This can be a decadent dessert you would crave or a serving of your favorite fat-laden foods. The key is to eat these fun treats with dignity and a fork or spoon in front of other people, rather than shoving un-portioned amounts into your mouth with your hands. Trust me, this will be one of the most important steps you can take in helping to curb those nasty cravings.
  2. Now that you’re on track with your food choices and getting in enough calories to sustain your body’s daily needs, let’s talk about what to do when you get a craving and aren’t planning your treat yet. Imagine this; you come home from a busy and stressful day at work and you eat dinner with your family and sit down to relax on the couch while watching the latest episode of “The Walking Dead”…when all of a sudden…BLAM! You need something STAT! On a commercial break, you head into the kitchen and open the refrigerator door to stare into the abyss…what do I want? What do I want? ..you ask yourself. You close the door and open the pantry door, only to repeat the process again. You may go back to the refrigerator and stare again…hoping to find what you’re looking for. But guess what? If you ever find yourself doing this, standing in front of the open refrigerator or pantry wanting something …but not quite sure what that something is…close the door and go someplace quiet. Sit down and feel that emotion. Because, that feeling of “wanting something” and not knowing what you want in food…means you are hungry for something emotional. It could mean you need to cry. You might need a hug and a close friend or loved one to listen to something that’s bothering you. You might need to grab a pillow and beat the crap out of it. Whatever it is, it is not about food. This is huge. We use foods for so many things and we wear foods when we overdo it on the emotional things. Start a journal and write down what happened that day and what you felt and start to process your emotional ties to food. Food used in this way is no different than overdoing it on a drug or alcohol. It gives us a rush of a good feeling and takes away that emotional need – but only for a brief moment. Then it passes and we need more…or we stop and find out how to deal with that emotion. I know, this one is deep but it’s important to get ahold of.
  3. Hormones and habits. I really don’t have much more to say except they can wreak havoc on our healthy plans. We may be humming along just fine and then BLAM!…we want to eat everything covered in chocolate. Or we may prefer crunchy foods when stressed out and hormones get out of control. Another issue is the habits we’ve created in eating certain foods when we feel these hormone surges. This takes some time to break. Again, it isn’t easy to do but trust me, it’s EVERYTHING as you move forward in your weight loss and fitness goals. Journaling will help you find patterns that bring about specific cravings and you can then learn how to better deal with them before they show up. One important thing to realize too, is when you give in to your craving and binge…you need to accept what happened and move on. Don’t beat yourself up or throw in the towel. Find out what happened and why you had your break down…and deal with it better the next time around. Because there will be a next time if you don’t…and there might be a next time even if you do.

 

There you have it on simple solutions for your emotional eating. I struggled with this for many years and the only other thing I didn’t mention above is getting therapy when dealing with deeper emotional needs. I hope this helps you today and shoot me a message if you would like to share your story or questions with me! 🙂

Common Struggles S.O.S.

It’s a new year.

We are naturally excited to start fresh. This is the time of the year to reassess our goals in life and most of the goals revolve around health, weight loss, fitness, and diets. Trust me, I’ve done it more times than I can count too but I finally got frustrated with the “on again” “off again” pattern and decided to get real with myself on what I was going to stick to and what I was going to let go.

 

I took a few polls on what most of us may be struggling in, both now and in the past, and will share my best tips here on these subjects. I hope they can give you an extra push to get yourself on track…and stay on track! 😉

  • How to get started. Getting started is always one of the hardest things to do. We wonder where should we begin and when should we begin? We may be plagued with unhappy memories of plans that went awry and worry this will happen once again. Our confidence levels may be at an all time low. Here’s my tips on getting started, and staying on track, for good this time:
    1. Get 100% clear on WHY you are doing this now. What are your goals? If it’s to lose 10 lbs, then ask yourself WHY do you want to lose 10 lbs? Losing 10 lbs is not a strong enough reason when the going gets tough (as it will!) so really dive deep into your “why” and pinpoint the importance of your goals this time. It could come down to some scary health issues you may be worrying about, it might be a reunion you want to look good for, it might be a wedding (your own or a family/friend). Whatever it is, get clear on your deep reason so you are willing to fight for the results instead of half-assing it, yet again.
    2. Once you have your WHY worked out and written down (I suggest to post it somewhere you will see daily), you must pick a start date asap. It’s better to start sooner, even “IF” that doesn’t sound like it will fit into your current schedule. (*hint: if you are not willing to start within the next 1-2 days, then you aren’t that serious about your goals yet!) Choose to start today or tomorrow at the very latest. Trust me!
    3. Finally, you will start with something simple. Your first step should be so simple that it almost sounds silly, compared to what you’ve done in the past. Let’s be honest, when we usually start something, it’s an “all or nothing” approach, am I right? We have a pre-written diet plan (which I despise), a grueling exercise program and a goal that almost seems impossible to reach. This never works. We have lives to live, we have other obligations and people that we need to work around. Diving into a program that is extreme will only leave us burnt out and dropping the plan within 1-2 weeks. #guaranteed Start simple. Choose one thing and get really good at it this week. For example, start with the goal of drinking 8 oz of water as soon as you wake up in the morning. Then, set your phone alarm to remind you to drink another 8 oz every hour or two for the rest of the day. Yes, you’ll be using the bathroom more but you’ll also notice that you may not be as hungry in between meals, you may have some extra energy throughout your day and you will feel accomplished from this one simple step! Repeat the new habit for 7 days in a row before adding another simple step. You’ll find within a few months time, you’re able to maintain more consistency in these new habits and it won’t feel like you’re overhauling your entire life.
  • Making the time. When we are over-scheduled and overly busy with our lives, how the heck can we expect to make time to eat right and work out again? I’ll remind you to check out the first habit above on getting started and finding your reason “why”. If this reason is truly important to you, you will want to make it a priority. Once it’s a priority, you can then review your daily tasks and find something that isn’t as important to you and swap with your new priority. For example, are you needing to find time to exercise each day? I always suggest morning because there are less excuses that can get in our way and it’s amazing how that extra energy starts to add up in other areas of our day. Set your alarm for 30 minutes earlier and just wake up without hitting your snooze button (you must be intentional about NOT hitting snooze!). Don’t worry about what you do for your workout, just workout! It could be a video from YouTube, a walk or jog on your treadmill or around your neighborhood, it could be following a written plan of exercises from Pinterest or taking a class at your local gym. 20-30 minutes of exercise is enough and you’ll feel more accomplished the entire day! Making time to eat right is simple enough to do…but also simple enough NOT to do so decide if this is important to you first. 🙂 Each evening, write out your foods for the next day and if you need to prep some of your meals ahead of time, do it then. Don’t let anything you want to get done wait until the last minute, especially when you are making these new changes. If it’s ready to go, you have less excuses to not get it done right. Have breakfast every morning. It could be as simple as a protein shake or a yogurt with a piece of fruit. Don’t get overly picky about your choices yet, just start with the habit of eating good foods for breakfast, lunch and dinner. Write these out the night before and take the foods with you as needed. Eat snacks in between if you are waiting longer than 3 hours between meals. Also, don’t forget to add in time for rest and recovery, or you will risk overtraining and injuries. Sleep at least 7 hours each night. Turn off your tv, computer and put down your cell phones at night so that your brain can relax and you can sleep soundly and wake up more alert when the alarm rings in the morning.
  • Staying Motivated. Now that you have started your program (and figured out your why), and have made the time and commitment to workout and eat healthy foods…what happens when motivation wanes? (because it does) Once again, reassess your reasons “WHY’ to see if they are still important enough to you when motivation is low. If it is, you must find an accountability system. This is HUGE when it comes to improving your consistency and sticking to your plan. There will be times when your energy is low, when your motivation isn’t there and your willpower seems non-existent. You might now WHAT to do but for some reason, you just can’t get yourself to do it. That’s where accountability kicks in. Accountability is the acknowledgment of your responsibility for your actions with the obligation to report, explain and be responsible for the resulting consequences. In other words, having accountability keeps you consistent because you’re required to report back to someone what you’re doing – or not doing – with your diet and your exercise plan. This someone can be a friend, family member, a coach or a Facebook group. What makes accountability so powerful is that it doesn’t matter how little motivation you may have to do something. If you know there is someone – or multiple someones – expecting you to report back to them…you will get it done. Or go MIA…which will then mean your WHY didn’t mean as much after all. Need a support group on Facebook? I have one that you can join and just get accountability today: Join the Facebook Online Fitness Community HERE

That’s it for today’s tips. I will be sharing all week with you and hope that you take what you need and make it work for you this month. Shoot me any questions or comments and I’ll get right back to you as needed. Here’s to your best year yet!

Things to be grateful for and some other stuff….

Today I posted a LIVE video on Facebook regarding foods and dieting. I dislike diets and what they teach us. We are not meant to eat to stringent rules and strange combinations because we are all unique and our bodies and systems run differently to anyone else’s. If you missed the video, you can check it out HERE.

If you need help with your own nutrition and are interested in some help, you can set up a free nutritional strategy session with me HERE.

Today’s post is dedicated to those special people in our lives. I was so honored to spend my elder son’s 20th birthday last night with him, his girlfriend, my daughter and her boyfriend and my youngest son and my husband. We had an enjoyable dinner and celebration and it made me feel so humbled by these simple moments and blessings in our lives.

Another grateful moment is today. I have had a cyst-like bump on my scalp for at least a few years now. (I know, I’m a procrastinator!) My doctor assured me it wasn’t anything to be concerned about as it was more than likely a cyst or fat deposit. hmmmm…here I am fighting fat all my life and the possibility that a FAT ball was attached to my scalp is a little ironic, don’t you think?

So anyway, my husband went with me to the medical center and I really didn’t know what to expect but just wanted the darned thing gone already. (Nobody really knew I’ve had it as I had become a pro at styling my hair to hide the ugly bump) I remember reading information about these issues on google and seeing videos on YouTube that assured me I wasn’t alone in dealing with this thing. I was a bit astounded to see that some people took it upon themselves to “drain” it at home on their own because they didn’t want to deal with the doctor’s office…say what? I can’t imagine doing something so ridiculous on your own without knowledge or experience. Have I reached your “ick” threshold yet? 😀

When the doctor first took a look at the bump, he said, “Wow! That’s big!” (not alarming at all when your doctor says that…lol) He seemed pretty relaxed about it and told me that I’d be stitched up after he removed it and I’d experience pain for a day or two. It was a basic office procedure as I was set up on a reclining dental-patient type chair and given numbing shots all around the bump. (I definitely felt those needle pokes!) The procedure itself took about an hour since it was clear once he cut through the skin that it was a fat deposit and would need to be cut out.

Yay…not really.

If you don’t like procedure details, you might want to skip this paragraph…. (You’ve been warned!) I heard the clipping sound of him cutting around the base of the bump and it sounded oddly like scissors cutting through hair. (none of my hair was harmed in this procedure, thank you very much doc!) I then felt him trying to pry the fat ball out of my scalp. There wasn’t any pain but the pressure and the pulling was a bit uncomfortable! He had to keep cutting around it and under it and it was a bit unnerving. Apparently, a cyst could be drained but these fat deposits are connected to tissue and it takes a bit more time and attention.

Not to mention the discomfort!

After it was all said and done, they cauterized and stitched my scalp up and then he asks me, “Kathy, do you want to see it?” Now, I’m usually not too good with looking at anything that makes me nauseous or lightheaded and this would seem to rank pretty high up in those areas. (I went out cold when I had blood drawn in order to get a marriage license with my then soon-to-be-husband before we married; when Ben told me to “check out your blood! it’s cool!” but it wasn’t cool because I looked at the vial that was pooling with MY BLOOD and then promptly passed out) This case seemed different though; I was interested in seeing what this blob looked like as it has been a part of my scalp for a long time now and I was so excited to have it gone. He held it up and it looked like a jelly ball roll of gross. That’s about as descriptive as I can be. 🙂

They told me I needed to go home and wash my hair and I felt a bit tender on my scalp but pretty good to say the least. I felt pretty good and figured it would be a cinch to recover from. My hubby told me to rest up and he proceeded to wait on me hands and foot and made me lunch and tea. (seriously? Tea? he’s the best!) After lunch, I took a pain pill and laid down and fell asleep.

That’s when the pain started…

I woke up and with my head piercing in pain from the incision site. It was ridiculous at how much pain there was but of course, there was my hubby giving me an ice pack, more pain medicine and running to get anything I needed. He made dinner  (meatloaf, rice and salad) and I’ve been laying in bed ever since trying to keep the pain at a minimum and still act like I’m not feeling sorry for myself. 😉

I know that I’ll be better in a day or two and so thankful to have a family that I can appreciate and a hubby that gives back as much as I need. Today’s post is dedicated to the ones we love and appreciate in our lives and for all of the amazing blessings that surround each of us in our daily lives….

Now, to get these stitches out and get on with this!!!

 

 

THE BEST DIET OF ALL TIME

What’s the best diet?

As a fitness professional, one question I hear all the time is, “which diet or nutrition plan do you recommend for best results?”

“Is it Paleo? Vegan? Intermittent fasting? Should I detox first?” etc etc etc

Everyone wants to know the “secret diet” for best results.

Let me share the secret: there is NO secret or ‘best’ diet. I know that may sound upsetting and maybe you don’t quite believe me when you read this but let me explain why.

Everyone of us is so different. You and I have many differences, as do you and everyone else in this world. Just to prove this is true, here are just a few differences many of us have:

• Body type: Some are tall and thin; others short and stocky. Or everything in between.

• Fitness level and body composition: Some are active, strong, lean, and dense. Some have been sedentary for the last 50 years and may be frail, without a lot of muscle.

• Dietary preferences and exclusions: Whether kosher or halal; plant-based or carnivore; scavenger or “picky eater”; iron stomach or “allergic to everything”, we all have a vast range of food preferences and many reasons for them.

• Budget: Some of us might be struggling students, some are middle-class families trying to make ends meet, or highly paid executives — maybe even a pro athlete.

• Organic / conventional: Some of us live on boxed and packaged foods. Some try to read labels, sometimes. Some of us may choose only kale that has been lovingly grown by a sect of Californian monks who hand-pluck the bugs off.

• Nutrition knowledge and diet history: Some of us will be faithful followers of a certain dietary practice, or a history of trying different diets. Others have very little nutrition knowledge at all.

• Time: Some of us have an open schedule, ready for any kind of health and fitness project. Others have a crowded daily schedule and countless conflicting priorities.

• Ethnic background and heritage: I work with clients all over the world. A meal or cuisine that suits your lifestyle may not suit someone who lives in another country or distant state, city or town.

• Age: As we age, our metabolisms change, our food tolerances and appetites change, and our digestive abilities change. You get the picture.

So when someone asks me what the ‘best’ diet is out there…it depends on each and every one of us and the differences we have.

You can be healthy and fit whether you eat mostly meat or mostly veggies, mostly fat or mostly carbohydrates, many times a day or just a few times, and so on. When working with a client, I ask them to track their foods for a few days and then we review the foods they enjoy most and how to make their meals work for them in reaching their goals; while not making them feel deprived of what they enjoy about their favorite foods.

What do they need to be their best?

GOOD NUTRITION IS MORE SIMILAR THAN DIFFERENT.

You might be wondering:

How can such varied diets all keep people fit and healthy? Well, despite their differences, most effective nutrition programs are more alike than different. Here’s how:

1. Good nutrition asks people to care about their food and eating.
Research shows that your actual choices are probably less important than simply paying better attention to what you eat. When you really care about what you eat, and make mindful, deliberate choices, you almost inevitably eat better.

2. Good nutrition focuses on food quality.
Almost no decent diet plan asks you to eat more processed, nutrient-depleted pseudo-food. Instead, pretty much every plan recommends eating whole, minimally processed, nutrient rich foods — foods that our body has a longstanding relationship with.
Regardless of the macronutrient breakdowns or specific choices, just eating better quality food will improve most of our health significantly.

3. Good nutrition helps eliminate nutrient deficiencies.
When we care about what we eat, choose foods mindfully, and try to get the best-quality foods we can afford, we usually get lots of valuable nutrients as a bonus. Many times, when people start a certain diet program, they just start eating better overall. They get more nutrients.
They may get more variety.
Or fresher foods.
Or less-processed foods.
Or foods they chose mindfully. Because of these factors, they feel better. And that’s one reason they start making wild claims about the rejuvenating power of their new diet. They didn’t do anything special, really. They often just started getting what their bodies needed.

4. Good nutrition helps control appetite and food intake. For most people, “it’s hard to eat just one” of the hyper-addictive deliciousness of processed foods. We often keep eating and eating them, but never feel satisfied.

We may also eat them on the go, when we’re rushed and busy.

So not only are we eating foods that encourage us to eat more of them, we’re not even really paying attention to the experience at all.

On the other hand, when we’re more aware of what we’re eating; choose a variety of more satisfying, higher-quality foods; and eliminate nutrient deficiencies, we almost always end up eating less food overall.

We feel more satisfied — both physiologically and psychologically.

We lose fat, gain muscle, and perform better. Notice that you don’t need calorie counting here.

Focusing on food awareness and food quality is usually enough for people to tune into their own hunger and appetite. That means calorie control without the annoying calorie math. (cuz I don’t love math) 🙂

5. Good nutrition promotes regular exercise.
When you start paying attention to what you are eating, you usually start thinking about physical activity too.
Or vice versa: If you take up an activity you love, eventually you start wondering if your nutrition could help you do that activity better.

Good nutrition fits with regular activity like a key into a lock. And most nutrition programs suggest that people exercise along with eating well.

Hopefully this information helped you understand the basis of a good meal plan and that most of them are more similar than we think.

If you need help with your meal planning, shoot me an email today: kathyprofitness@gmail.com

Stretching: Is it worth the time?

We’ve all heard how important stretching is. It’s been preached about forever and a day. I remember high school gym teachers would run us through some static stretches and that was a loooong time ago! 😉

All joking aside, stretching truly IS all that it’s cracked up to be and yet not everyone does it.

Why? It seems that many people feel it’s not as important as the all powerful ‘workout’ and it is just a waste of valuable time when there is so much to do in a day. Or maybe, it’s viewed as a practice for people who like to do yoga and or need to relax?

Maybe. While these can definitely seem true, it’s still critical to our goals to stretch but not in the way we’ve learned a million years ago in high school! (disclaimer: if you are in high school today and reading this, you might still be doing static stretching as my son has said and he’s in high school today)

 

Anywho (this word cracks me up because it makes absolutely NO sense and yet so many people use it), let’s talk about adding in some dynamic stretching into your program to see how valuable this is to your training. Maybe you don’t know what this is? Totally okay, because I’m here to help 😉

Dynamic stretching is exactly what the name implies. You are actually moving and involving the muscles for the stretch to take place. Static stretching is where you hold a stretch and breath for a given amount of time. (yes, kind of like yoga but not really). Dynamic stretching is perfect for both athletes and weight lifters alike, because it not only stretches the muscles but also helps incorporate a warm-up at the same time due to the movement that is involved. Two for one! No more thinking it’s a time waster (which it isn’t). 😉

 

So let’s clarify why it’s important to incorporate dynamic stretches and how they can help our performance. This way of stretching and moving tells our body that something is coming in terms of a workload being placed upon our bodies and we are better able to prepare for the challenges. It helps get our blood pumping, raises our core temperature and helps to eliminate and reduce muscle stiffness that we may experience. The muscles get flooded with blood and oxygen to help them perform at a higher level in sports and a workout plan. It helps our muscle fibers and connective tissue to become more flexible and improve our overall range of motion.

Not only these, but dynamic stretching also increases our power. A very important aspect to an athlete who needs to utilize explosive movements in their game, or a powerlifter who needs to exert explosive forces against a weight in order to perform and complete an exercise or lift.

I’ve been incorporating this type of warm-up in my clients’ workouts; both online and in person. It’s important to correlate the stretching movements with the workload that will be done. It would be a waste of our valuable time if we focused on upper body stretches only when our training that day involves running and lower body movements. My son played football last year in high school and told me how they warmed up with dynamic stretches. For these athletes, it’s important to incorporate both upper and lower body in their dynamic stretches. Here are some excellent benefits to adding dynamic stretches into your routine:

  • it increases flexibility
  • it increases our range of motion
  • in increases blood flow and body temperature
  • it increases our power output capabilities
  • it helps increase our endurance
  • it improves neuromuscular activation
  • it helps to improve our balance
  • it improves our coordination
  • it decreases our risk of injury

All winning benefits in my book! 😉

So now that you know what it is and why it’s important, let’s talk about how you can add it into your routine. I’ll give you a 3-step process to follow for best results in your next workout:

  1. Warm-up first for about 5 minutes on a machine or you can go for a walk, jog or even light cycling.
  2. Incorporate some dynamic moves based on the work you are getting ready to perform.
  3. Start your workout.

Easy! Now, what the heck are some dynamic moves anyway, right? (thought you’d never ask!) Here is a great video that shows both upper and lower body dynamic stretches. It also gets you warmed up, as you’ll see!

Let’s get started! Need some help with your training and goals? Let’s see if we can work together on some goal setting and success. Just fill in this application and I’ll be in touch shortly!

Stretching: Is it worth the time?

We’ve all heard how important stretching is. It’s been preached about forever and a day. I remember high school gym teachers would run us through some static stretches and that was a loooong time ago! 😉

All joking aside, stretching truly IS all that it’s cracked up to be and yet not everyone does it.

Why? It seems that many people feel it’s not as important as the all powerful ‘workout’ and it is just a waste of valuable time when there is so much to do in a day. Or maybe, it’s viewed as a practice for people who like to do yoga and or need to relax?

Maybe. While these can definitely seem true, it’s still critical to our goals to stretch but not in the way we’ve learned a million years ago in high school! (disclaimer: if you are in high school today and reading this, you might still be doing static stretching as my son has said and he’s in high school today)

 

Anywho (this word cracks me up because it makes absolutely NO sense and yet so many people use it), let’s talk about adding in some dynamic stretching into your program to see how valuable this is to your training. Maybe you don’t know what this is? Totally okay, because I’m here to help 😉

Dynamic stretching is exactly what the name implies. You are actually moving and involving the muscles for the stretch to take place. Static stretching is where you hold a stretch and breath for a given amount of time. (yes, kind of like yoga but not really). Dynamic stretching is perfect for both athletes and weight lifters alike, because it not only stretches the muscles but also helps incorporate a warm-up at the same time due to the movement that is involved. Two for one! No more thinking it’s a time waster (which it isn’t). 😉

 

So let’s clarify why it’s important to incorporate dynamic stretches and how they can help our performance. This way of stretching and moving tells our body that something is coming in terms of a workload being placed upon our bodies and we are better able to prepare for the challenges. It helps get our blood pumping, raises our core temperature and helps to eliminate and reduce muscle stiffness that we may experience. The muscles get flooded with blood and oxygen to help them perform at a higher level in sports and a workout plan. It helps our muscle fibers and connective tissue to become more flexible and improve our overall range of motion.

Not only these, but dynamic stretching also increases our power. A very important aspect to an athlete who needs to utilize explosive movements in their game, or a powerlifter who needs to exert explosive forces against a weight in order to perform and complete an exercise or lift.

I’ve been incorporating this type of warm-up in my clients’ workouts; both online and in person. It’s important to correlate the stretching movements with the workload that will be done. It would be a waste of our valuable time if we focused on upper body stretches only when our training that day involves running and lower body movements. My son played football last year in high school and told me how they warmed up with dynamic stretches. For these athletes, it’s important to incorporate both upper and lower body in their dynamic stretches. Here are some excellent benefits to adding dynamic stretches into your routine:

  • it increases flexibility
  • it increases our range of motion
  • in increases blood flow and body temperature
  • it increases our power output capabilities
  • it helps increase our endurance
  • it improves neuromuscular activation
  • it helps to improve our balance
  • it improves our coordination
  • it decreases our risk of injury

All winning benefits in my book! 😉

So now that you know what it is and why it’s important, let’s talk about how you can add it into your routine. I’ll give you a 3-step process to follow for best results in your next workout:

  1. Warm-up first for about 5 minutes on a machine or you can go for a walk, jog or even light cycling.
  2. Incorporate some dynamic moves based on the work you are getting ready to perform.
  3. Start your workout.

Easy! Now, what the heck are some dynamic moves anyway, right? (thought you’d never ask!) Here is a great video that shows both upper and lower body dynamic stretches. It also gets you warmed up, as you’ll see!

Let’s get started! Need some help with your training and goals? Let’s see if we can work together on some goal setting and success. Just fill in this application and I’ll be in touch shortly!

The UN-Diet Plan

So here we are on another Monday and facing a new month ahead.

Holiday season looms and many people start to shudder at the thought of finding a new DIET….

“When will it end?”, you might wonder at times.  “Why can’t I just finally stop needing to lose weight and get fit again and again?”

I’ve been asked so many times from clients and friends about the newest, fad diets and what I think about them. Let me simplify and just tell you that I think all diets are crap. They are created to deprive us and make us feel bad about ourselves.

Why? So that we finally stop following that said diet and gain the weight back again (because we didn’t really learn anything of value except that we suck and can’t lose weight) only to have to find another diet plan as soon as we hit rock bottom or need to get into better shape for an event.

Can we just ban them for good? I finally did and I want to empower you, my dear friend, to do the same. (If you already have then high five to you but please pass this along to someone who might still be stuck in diet hell)

It took me years to finally learn what areas were holding me back and un-learn what I needed to change in order to finally succeed and enjoy my life. I didn’t want to eat broccoli and chicken breast for the rest of my days. I didn’t want to cut out carbs. I didn’t want to live on salads. I didn’t want to NOT have fun when I wanted. (I may sound like a 2-year old throwing a tantrum but honestly, don’t you feel like that when you’re told YOU CAN’T HAVE THAT?? we now understand 2 year olds better!)

I’d love to give you a guideline to start today. Since we are taught to be “good” or “bad” in any given moment or following a plan of what we “can” and “cannot” eat (which is ludicrous to think long term but we need to take baby steps first) I am sharing my 7 Day Slim Down plan, Exercise Plan and Grocery List with you. But let me explain what this plan actually is and what it is not.

  1. It is NOT a diet. It is a blueprint of how to start implementing real foods into your life again. Most of us learn to cut out as much foods as possible. So we wake up each morning and skip breakfast (because who’s really hungry in the morning anyway, right?) then we end up scarfing down some unhealthy foods before lunch because we are so hungry. This continues throughout the day as we go through our feelings of guilt from eating what we shouldn’t have eaten and then starving ourselves some more because we ate too much of what’s not good for us.
  2. It IS a blueprint (as mentioned above) and by noticing there are 3 meals every day and 2 snacks in between 2 of those meals is your starting point. You can either choose to follow the foods written out for reference if you don’t like coming up with your own; or you can use the grocery list of foods and swap out items that you actually enjoy and/or have on hand. I’ve never liked following a meal plan written out for the masses either but it’s a helpful tool to learn from and adjust as needed for our own lives and likes.
  3. It will help with drinking more water (which most of us don’t get enough of) because being dehydrated makes us think we are ‘hungry’ and if we just stick to our water intake we won’t have as many hunger pangs throughout the day. Start drinking water early in your day and glug it! I wake up and immediately (no, don’t go do ANYTHING else until this is done!) drink 1/2 to 1 full liter of water on an empty stomach. We wake up dehydrated already and what’s the first thing most of us pour down our throats? Coffee…which just dehydrates us more. Now, I love coffee and would never dream of telling anyone to stop drinking it because I won’t either…but I will first get my water in and then enjoy my coffee! 😉
  4. This forces you to eat foods that are from nature. We are so used to buying convenience foods because we tell ourselves we are “too busy” to eat healthy but I call B.S. on this too. It takes less time than you think and saves you tons of money in the long run to buy whole foods and cook them up yourself. Trust me, I haaaate spending extra time on anything but if I can get a healthy meal cooked and still smile to enjoy it; then anyone can! I am not a natural ‘foodie’ and don’t enjoy taking my time when cooking but there are so many quick and easy recipes online that we are out of excuses.
  5. This plan also comes with a simple ‘at home’ fitness program. You don’t have to follow the workouts but commit to at least taking a daily walk for 15-20 minutes and timing yourself so that you see when you’re able to walk faster and/or add more time to your walkabouts. If you choose to give the workouts a try and are hesitant because you don’t know if you’re able to finish them – just do at least 10 minutes and if you don’t feel like continuing after 10 minutes is up, then stop. Easy peasy. Let’s stop making things so difficult that it stops us before we start.

I know you can do this. It’s only 7 days, after all and you can start any day of the week that you desire. What I challenge you to do is to stick to the full 7 days. No, they don’t have to be perfect and if you make mistakes along the way or fall of track…don’t stop. That’s the old patterns of diets. Instead, try to just stay on track with every day. Finish each day to the best of your ability and write it down in a notebook. Was it hard to eat the foods? Did you get some activity in? How did you feel throughout the day as opposed to the week before? Etc…

I’d love to know if you give it a go. Just drop me an email today: kathyprofitness@gmail.com