People tell you that it’s going to happen but you don’t ever think it’s going to happen to you. Why is that? Why do we think that somehow our body is a special snowflake, impervious to the effects of aging? I remember hearing my sisters talking about how ‘everything changed’ once they turned 40. And clearly, I knew that some stuff was going to happen – that I’d get wrinkles, generally just look older, that where I stored fat might change, and I’d heard that it was more difficult to lose body fat as we age. But nothing really prepared me for how freakin’ sore I would be after I would take a week off from working out. Pre-40 As I think about my younger self, I’m reminded of the quote, “Youth is wasted on the young.” I’m jealous of the days that I used to be able to strength Read More . . .
Which should I do first? Lift Weights or Cardio?
It’s one of the most common questions I get asked, “Elizabeth, which one should I do first? Strength train? Or cardio?” And, as always, the answer is, “It depends.” It depends on your goals. Why are you doing one or the other, or both. Do you have goals to run a sub 3 hour marathon? Or do you have a goal to compete in a strongman competition? Okay – I realize that you probably don’t have either of those goals in mind, BUT you might want to run a 5k, or just look toned – like your muscles are flexed even when they’re not. While doing higher amounts of cardio to prepare for your race is going to compete with muscle growth and maintenance, the flip side is that having a ton of muscle is going to slow you down for your speed goals. The short answer is that you want to Read More . . .
The 4 Best Weight Loss Foods
I’ve never felt comfortable creating meal plans for clients. It’s just never felt right to me. Although, it’s the most popular question I get: “Elizabeth, just tell me what to eat!” I mean, sure! I can tell you what to eat – but chances are that you’re going to get bored with it. People’s tastes are so different! I love eating eggs for breakfast. But I know a LOT of folks who don’t. I can eat the same thing over & over & over again – every day. I rarely get bored with eating the same foods. But I know a lot of folks who need something new at every meal. Some people are really drawn to Asian flavors; others, not so much. Most folks like minimal preparation meals, but there are a number who have the time, and like to cook. (yes! really – they’re out there.) So, although no Read More . . .
Do your muscles need to be confused?
I ran into a friend of mine recently at the gym. I hadn’t seen her in quite some time. As is typically the case when I run into friends, we started talking about her workouts. She told me about her class schedule. Mondays she was going to boxing class, Tuesday was HIIT Circuit, Wednesday was Spin, Thursday she went to yoga, and Friday was TRX. At the end, she added, “I’m just trying to confuse my muscles.” I walked away from that conversation being confused myself! Muscle Confusion. It’s a catch phrase that caught on through P90X to combat the dreaded plateau. And I think it might be brilliant marketing, although it’s a completely made up concept. The idea is that, to avoid a plateau, we must constantly ‘confuse’ our muscles – otherwise, they get used to what we’re doing. Ok. So, there might be a grain of truth in Read More . . .
How can meditating possibly help me lose weight?
I don’t know why, but I’m reluctant to admit that I meditate. It just seems so new-agey, and I am so NOT new-agey. Because it’s not like that. The vision that you have in your head right now? Yep – nothing like that. What is it then? I guess it’s just breathing to me. But paying attention to breathing with the intent that I’m not focusing on anything else. About once a day, (but there have been periods where I’ve totally forgotten to practice – for like weeks!) I just sit, wherever I am, and pay attention to my breathing – and then, as I’m doing it, I’ll also check in with my body. I start with trying to match the length of my inhale and exhale. Then I’ll try to make them last to a count of 4. Sometimes, to start, I repeat, “In, two, three, four. Read More . . .
If you never lost another pound, would you be okay?
I ran into a friend of mine last week, and we were talking about how much harder it is to maintain, let alone lose body fat, as we age. It’s no joke. As we were talking, I was recalling the struggles that I was feeling before. Before now; when I realized that I needed to figure this whole thing out or I was going to still be obsessing over my weight on my deathbed. At the time, I was running an hour a day 3-4 times a week, and on days when I wasn’t running, I was either taking a kickboxing class, or a spin class. Then, about 4-5 days a week, I would go back to the gym later to spend another 40-60 minutes strength training. I knew it wasn’t sustainable. I knew that it wasn’t something that I could keep doing into my 60’s. And although I was telling myself that Read More . . .
My Stress, Anxiety and the fitbit
I’ve struggled with anxiety for the past year or so. It feels very strange to me to write about this so publicly, since I haven’t talked about it with anyone except a few close friends and clients. It’s not something that I’ve been hiding, or keeping a secret, but I wasn’t talking about it because I didn’t really have any answers. It’s something that came on with a vengeance, and I’ve been trying to make sense of it myself – wondering, is this something that is part of my life from here on out? And since I didn’t really have any explanation, or answers, I didn’t want to talk or write about something that I didn’t really have any perspective or a solution for. But now, I do. The Back Story: I am not a crier. It’s just not part of my personality and who I am. I have no judgement against Read More . . .
Does my 2 mile walk still count if I walked all the way to breakfast tacos?
I saw this post on Facebook the other day, and it gave me pause. It brought me back to a mindset that I had for, most of my dieting career. I remember when I believed that I had to earn my food. I had these rules around when I could and couldn’t eat. I could eat if and only if I knew that I could create enough of a calorie deficit by the end of the day to ‘work it off’. ‘It’ being the food that my body needed to live. Maybe it’s the calories in versus calories out approach, but diet and exercise are inextricably linked. And so it’s not a stretch to see how I could easily get caught in the trap of having to earn my calories – especially around the holidays when there are no shortage of memes that get passed around about how much you need to exercise to Read More . . .
But I don’t feel like it.
How often do we allow our feelings to dictate our actions? “I don’t feel like ___________fill in the blank________.” (exercising, eating my vegetables, paying my bills, getting up in the morning) In her book, the Willpower Instinct, Dr. Kelly McGonigal breaks willpower into three distinct types: ‘I won’t power’ willing yourself to abstain from certain behaviors, like quitting smoking, spending money, overeating, or biting your tongue; ‘I will power’, willing yourself to do something like eat vegetables, or exercising; ‘I want power’, the ability to go after a long-term goal in spite of obstacles and barriers. What immediate ‘want’ is most likely to distract you or tempt you away from this goal? Normally, when we think about willpower, we think of ‘I won’t power’ – things that we want to stop doing. We think of ‘I will power’ as motivation. I will go to the gym. OR I will pay my taxes on time. Read More . . .
How do you find balance?
It seems like balance is a never ending quest that we seek in our lives. Oftentimes, our lives feel ‘out of balance’. What does that mean to have a life that is out of balance? Spending too much time at work? Not enough time with your family? If one person feels like they have balance, if you spend the same amount of time in each of those areas as that other person, will you have balance too? Is balance a certain percentage of play, work, family/friends, health, creativity or spirituality? I think that balance is so elusive because it’s different for everyone. Introverts and extroverts would certainly be different in the amount of social time that they each need. Additionally, someone who is an entrepreneur, who is completely excited and energized by her growing business is going to feel very differently about spending 60-80 hours per week at work than the Read More . . .
Are fitness apps a waste of time & effort?
I’ve been reading a lot of news stories lately about the accuracy of fitness trackers, which has been debate in the fitness community ever since I started in fitness over 10 years ago. The calorie readouts on the treadmills, ellipticals, and heart rate monitors were all that were available, back then. Soon after I started personal training, the bodybugg was introduced (and if you’re a long time reader, you know that I loved my bodybugg sooooo much that I became a reseller). It was expensive, but it was a great tool, and I finally felt like it offered the missing side of the equation to my food logging; you can log your food all you want, but unless you know how many calories you’re burning, you don’t have the full picture. Even if you are logging your food, how do you know if you’re consuming too many? Or not enough? I Read More . . .
How to prevent your diet (or exercise routine) from derailing
Life gets in the way. Doesn’t it? How often do you plan to do something, but then, something else comes up? And then that thing that you wanted to do gets put on the back burner? I always kind-of laugh to myself when I make a big ‘life decision’ because it always seems like the universe conspires against me to make it not happen. What typically happens is that I’ll decide to make a change, and then 3 or 4 other events happen at the same time that make my situation that much more stressful. The best example of this I can give is when I moved from Chicago to Austin to live with my husband, Gary. Granted, moving across the country is already a HUGE, stressful event. But the reason I was moving was to be with my husband because we were in a long distance Read More . . .
3, 4 or 6 Meals a Day?
I grew up learning that we should be eating 3 ‘square’ meals per day. I remember being taught in Home Economics class (6th grade) that a square meal consisted of Meat, Vegetables, Dairy, and Grain. So basically, a cheeseburger could be considered a ‘square meal’; it contains meat, lettuce & tomato make up the veg, cheese would check the dairy box, and the bun is a grain. Huh. As I entered my 30s, we started to get a little more sophisticated with our food. The low-fat craze was in full blown effect, vegetarianism was becoming more mainstream, and the new advice was to eat 6 smaller meals per day – so that you could keep your metabolism ‘revved up’ throughout the day. The thinking was that if you ate often enough, you could use the Thermic Effect of Food to help you burn calories for you (although that’s true, it doesn’t quite Read More . . .
5 Ways to Mindlessly Eat Less
Here’s the scene: You’re out to dinner with friends. It’s been a lovely dinner; you’ve really enjoyed the evening and have gotten completely swept up in the conversation. The server comes over to start clearing the plates & dishes. As he approaches you, and asks whether you’re finished, you look down at your plate. What do you see? What do you say? Is there food still on your plate? Are you finished eating? I am reading this great book called Mindless Eating. The author, Brian Wansink, a food researcher at Cornell, says that if you asked folks, “How do you know when you’re done eating?” or, “How do you know when to eat?” you’d think that most would answer these two questions with ‘I eat when I’m hungry; and I stop when I’m satisfied.’ But that’s not the case. Far too often we eat for other reasons. In the book, he exposes Read More . . .
If some is Good, is more Better?
I teach a class at the ungodly hour of 6AM on Mondays. It’s an hour. Its pretty intense. My client, who I typically meet later in the day, arrived as class was ending, and said, “Oh! That’s what I need to be doing.” Me: “Why?” Client: “Well, it’s an hour instead of 30 minutes, and I need that.” Me: “Why do you think you need that?” Client: “Because it would be better for me, to do more.” And isn’t that so true about what we’ve been taught about exercise? If some is good, more is better. Move more, eat less. That might be true for some folks – folks who aren’t moving and who aren’t really paying attention to their food choices. But what happens, is that advice falls on deaf ears, and the ones who hear it, aren’t the ones who need to. Its like when you get an Read More . . .
What is your ‘Why’?
When I meet with clients for the first time, one of my first questions is always, “Why are you hiring me? Why now?” The range of answers is as diverse as my clients: some want to be able to play with their grandkids, some just want to be around to see their grandkids grow up, some have more aesthetic goals, like wanting to lose baby weight, or its spring (i.e.: bathing suit season), and some have an active vacation planned, where being in shape is definitely going to enhance their experience. None of these answers are better than another, BUUUUT…. Some motivations may create more lasting results than others. See, there are two different types of motivation: external and internal. External motivators are defined as behaviors that earn us a reward, or allow us to avoid punishment. Internal motivators are typically performed for the sake of doing them, or a Read More . . .
Should you eat breakfast ‘like a king’?
One of the things I love about going on vacation (other than the obvious) is that I get to talk to people who I’ve never met before: people who are completely different from me, who have different life experiences, and know totally different things! Of course, when they hear that I’m a Health Coach, they either they tell me how much they know about health and fitness, or they start confessing their diet and exercise sins as if I’m a health-priest, with the ability to absolve them of their fitness sins. Ha! But the other thing that I get is a TON of questions. Which I LOVE! Because A) I could talk about health and fitness all day long (just ask Gary) and B) There is SO MUCH misinformation ‘out there’ that I get to clear up – or at least, give folks another perspective. As I was talking to Read More . . .
You’re not a freakin’ child! Eat your damn Veggies!
Last week, I met this woman, socially. I don’t remember how we got on to the conversation, but she said, “I don’t like vegetables. I don’t eat them. I don’t eat fruit or seafood. I like meat and potatoes. And dessert! ” It’s not the first time I’ve heard an adult say ‘I don’t like veggies’. And sadly, I don’t think it will be the last. I usually don’t know how to respond to this. What I wanted to say is, “You’re freakin’ 60 years old! You’re not 5! Grow up & eat a freakin’ carrot! Pshaw!” It drives me nuts! Because, One – There are so many awesome, delicious veggies out there & so many ways to prepare them that are fantastic! And Two – How does this happen? How does a person grow into an adult and choose not to eat vegetables? They say that kids need exposure Read More . . .
What did I learn from a crazy kettlebell challenge?
Just last week I challenged myself to do an ungodly number of kettlebell swings for 8 straight days. Why on earth would I want to do that, and what would I learn? I don’t even think I was thinking about what I would learn. I was only wondering, ‘Can I do that?’ But I learned a LOT! I learned about my strength, how my body works, and also how a small shift in mindset can make a HUGE difference in my motivation. Why It all started innocently enough, I guess. I was getting up from the kitchen table quickly. I wasn’t watching where I was moving, and I kicked the kitchen table with my little toe. OUCH! But I brushed it off – how many times have you jammed your toe into something without consequence? Not that I’m totally clumsy, but it happens, and it hurts, and I forget Read More . . .
Get Over Your Motivation Problems – 3 steps
Yesterday when I woke, I drank my liquid wake up potion, and headed to my workout room to get that started. It was supposed to be a simple workout – one that I had done before & it would be over in 30 minutes. But yesterday the weight felt heavier than it usually does. My body didn’t move as well as it usually does. My push-ups and planks were harder. Everything just seemed so difficult. For some, this could have been permission to stop because I just didn’t ‘feel it’. I think that most people believe that we have to be motivated to exercise. Like every day I get up, jump out of bed with a smile on my face, and greet the day with a Tony the Tiger, “I Feel GGGRRRRRREEEAAT! I’m going to do lift weights with my TEETH!” Yeah – no. That doesn’t happen. I don’t even know Read More . . .