I have had great success with clients planning / preparing for pregnancy, carrying their child and recovering or bouncing back after birth. I must say, I have not had a child, and I'm sure that later on in life I will have some better insights on the FEELINGS involved in the scenario. But I am very in tune with my clients, and extremely in tune with their anatomies. Given the courses I've taken and the experience I have, I know that I can help those trying to stay healthy and fit through their pregnancy as well as afterward.
It is very important to listen to your doctor as well as your trainer, and better yet to have the two put into communication with one another, should your pregnancy provide any complications or even specific considerations of any kind.
If you are trying to get pregnant, make sure that your folic acid levels are where they are supposed to be, and that your BLOOD SUGAR LEVELS ARE STABLE! You've head me talk about this! It's important for everyone, and is really one of the most important things to accomplish if you are attempting to bear a child.
Staying fit through your pregnancy is a wildly good idea. Now is the time you have to start considering the well-being of another human for which you are solely responsible, but that doesn't mean that sitting with your feet up through the whole thing, or mowing an extra 500 calories a day is going to be in the best interest of the baby! A healthy YOU equals a healthy baby. Most doctors recommend an extra 150 calories per day (contingent upon the individual, and the term). So the permission / urging to eat everything in sight is not such a great thing.
This is quite an extensive topic, so I don't think I'll get into nutrition too much for this entry. We'll keep it to fitness. But later on, I will discuss what foods to avoid and which to eat more of during this physically fascinating time.
If you are already training, are already running or strength training, or committed to other activities, it is usually safe to keep them up. You should be given the go-ahead by your doctor, because he / she may understand more about the specifics of your physical condition that you or I would. It is not a great idea to begin new activities, if they are out of the realm of familiarity for your body. Your body will change (your hips, for example, can become or feel much looser, urging you to perhaps push your range of motion beyond what you normally would - and this can potentially prevent the ligaments from finding their way back to normal post pregnancy). As your body changes, you need to still be very practical about your activities, despite what you may feel tempted to do at times. The most important thing to consider in your fitness is RISK vs. BENEFIT. Your trainer will know what activities are more risky than beneficial to you, and are more beneficial and less risky. Any activity in which you are prone to falling on your stomach, for the most obvious example, should be avoided. Rollerblading or skiing are probably not the best activities! Hot yoga is another one you might want to avoid, as a hot environment can exacerbate an already-heated pregnant woman. Too much heat exposure can cause birth defects. Your own body heat can be dissipated easily, but a hot environment is a different story.
You may have heard to never do any activity on your back, which draws blood away from the baby. There is a grey area here... typically 30 -60 minutes is okay, but it is best to make sure the torso is higher than the lower body. For example, rather than doing a bosu crunch with tailbone at the very top of the ball, bring the tailbone closer to the floor, so that you are a bit closer to being upright.
Planks are great, but as you put on more weight in your midsection, your back will become tighter and tighter, just from walking around (as it will be in an arched position). You may not last as long in your planks, trying to straighten that lower spine with the strength in your abdominals. Try doing a plank on a stability ball (with a trainer, please) for a slight incline, and an extra stability challenge to really recruit your rooted core muscles (from which you will muster strength for delivery).
It is vitally important to strengthen the adductors (inner thighs) for a potentially easier delivery. If you are strong on delivery day, you will have a much better time helping that baby find its way out.
It was once advised that pregnant women should never increase their heart rates above 140 bpm. Although this is a safe guideline, for a very fit client, the rules can loosen up a little bit. It is a good idea to monitor breathing, make sure you can talk easily, and you should never feel dizzy, have blurred vision or headaches. Pregnant women tend to have lower blood pressure, so you need to stand up more slowly, move from exercise to exercise a bit more slowly than you normally would.
If your joints are wobbly and much less stable than normal, it's time to modify and regress.
My last clip of advice - DO KEGELS! Women should be doing them anyway. Nobody wants the incontinence that so often accompanies pregnancy as was as the post-partum stage... it is worth it to invest some time and effort into these exercises. If you don't know what they are, google them or contact me privately. As many as you can, everyday... the more the better.
For more information, check out www.acog.org to seek the advice of the American Congress of Obstetricians and Gynecologists. I attended a great lecture this weekend by Annette Lang this weekend, which filled in some gaps of my knowledge on this topic, so I'd like to thank her for her information.
If you have more specific questions about hormones, risks or conditions, I have answers. Don't hesitate to contact me.
And enjoy that growing relationship with both your baby and your body!
Monday, August 16, 2010
Friday, August 13, 2010
Keep It Simple #2
We all know that eating out often incurs far more calories, sodium and grams of fat than when we compose our own balanced meals at home. But when you're stuck and need to eat a meal out, your best bet in most cases is to CUT IT IN HALF!
You can ask the server for half of it to be put right into a take-out container, and eat the serving you're left with. Portion sizes are just astronomical. Try to visualize your meal in its individual parts, chances are good you're eating between 2-5 times the amount of a normal, balancing meal. Let's take pho for example: visually separate the rice noodles from the rest of the dish. Is it 2-3 cups? Yup, that's between 2-6 times more than you need/should have for properly balanced blood sugar levels.
If you don't want to be that person with the server at the restaurant (even though there really should be absolutely no shame in managing your body properly), try to divide it up and simply eat half. If you're really listening to your body, you will most likely be full before hitting half, or at least three quarters of your meal.
Portion sizes are the killer - the reason you feel too tired / lazy to workout, the reason it's too darn hard to lose that last 5-10 pounds, the reason your blood pressure is too high, the reason your motivation is in the pits. It's well worth the commitment to shave it down.
You can ask the server for half of it to be put right into a take-out container, and eat the serving you're left with. Portion sizes are just astronomical. Try to visualize your meal in its individual parts, chances are good you're eating between 2-5 times the amount of a normal, balancing meal. Let's take pho for example: visually separate the rice noodles from the rest of the dish. Is it 2-3 cups? Yup, that's between 2-6 times more than you need/should have for properly balanced blood sugar levels.
If you don't want to be that person with the server at the restaurant (even though there really should be absolutely no shame in managing your body properly), try to divide it up and simply eat half. If you're really listening to your body, you will most likely be full before hitting half, or at least three quarters of your meal.
Portion sizes are the killer - the reason you feel too tired / lazy to workout, the reason it's too darn hard to lose that last 5-10 pounds, the reason your blood pressure is too high, the reason your motivation is in the pits. It's well worth the commitment to shave it down.
Wednesday, August 4, 2010
To Be or Not to Be... a Vegetarian
Well, this is a very frequently debated topic. I can't say 100% what is right and what is wrong, that is really up to the individual. But I will voice my opinion - that is the purpose of a blog.
It is favourable that individuals eat predominantly things that grow out of the ground, and foods that are the least tampered with by human beings (we really tend to mess things up in production!). A vegetarian diet can be very healthy, when it is balanced with fruits, vegetables, whole grains, nuts, seeds, and protein sources like legumes and tofu / soy products. Many people are criticizing tofu and soy products these days because some of them are genetically modified. At one of my recent nutrition courses, I asked a trusted professional her opinion on this debate. She said frankly, which I wholeheartedly repeat: "There is too much good in these foods, to focus on the modification as a major flaw. Eating modified vegetarian proteins, that are still sourced from the ground and generally healthy, is far better than consuming poor quality meats that have been injected with hormones and antibiotics, and ill-kept." So, there.
I love tofu. I eat it or other soy products a couple times / week. I have a sensitive awareness to my body's system that tells me quickly if something is bad for me, and I have NEVER had any red flags from tofu. Now, that isn't scientific backing, that is my strong instinct. But that is what I'm sharing with you.
Meat on the other hand, my body has angrily warned me against more often than not. I am not meat-bashing, I do believe in the food chain, and that humans are designed to deal with some meats in their systems. We do, of course, need all of the amino acids (complete proteins) for proper muscle repair. But, I think it is up to the individual to decide how their body responds to meat.
North American society just consumes far too much of it. And the way that it is over-consumed is not so much as a nice chicken breast from a butcher on a plate with brown rice and vegetables, as it is in processed foods such as chicken wings, strips, nuggets, pot pies, on frozen pizzas.... Think about this quality of meat:
When people become addicted to these foods because of the sodium, additives, preservatives, chemicals and sugar, they consume mass quantities of it. To meet the demand, the industry has become incredibly compromising with its farming practices... including the way it keeps and raises its animals. This is what disgusts me.
THAT is gluttony, ignorance, and lack of compassion for the food (and the creatures that provide it) that we are eating.
Oh dear, I've digressed in a slight rant. How do I sum up from here?
Try to respect the food that you are eating, whether you decide to wipe out meat altogether, or wouldn't even consider dismissing it. I, for example, consume a largely vegetarian diet, because my body prefers legumes, tofu, grains and fruits and vegetables to meat. That being said, if I crave meat, my body is telling me it needs it, and I eat it. Of course, I try to choose carefully as I know consuming some poor, sick animal is going to backfire in my psyche and affect my physicality badly. I love sushi, I love fish - but these foods are also becoming so popular and are being over-fished. Fish about twice a week, meat once to three times a week should be sufficient for everyone. It's important to experiment with the many wholesome foods the planet provides, cruelty-free.
So, listen to your body. Consume meat, if you desire it, in moderation. Eat clean foods, free of anti-biotics (stop letting these ignorant, soul-less mass-producers make money off torturing and manipulating animals, and ailing us) and then enjoy a healthier, more energetic and kinder existence.
Processed foods are ruining ALL living things. For those who care little about animals, be aware that a diet of "fake" foods is deforming you form the inside-out, too.
If you are considering becoming a vegetarian, or adding more vegetarian products to your diet, don't hesitate to contact me for recipes and nutritional advice. Guiding people to clean themselves out and clean up the pattern of this sick planet is something I happen to be very passionate about.
It is favourable that individuals eat predominantly things that grow out of the ground, and foods that are the least tampered with by human beings (we really tend to mess things up in production!). A vegetarian diet can be very healthy, when it is balanced with fruits, vegetables, whole grains, nuts, seeds, and protein sources like legumes and tofu / soy products. Many people are criticizing tofu and soy products these days because some of them are genetically modified. At one of my recent nutrition courses, I asked a trusted professional her opinion on this debate. She said frankly, which I wholeheartedly repeat: "There is too much good in these foods, to focus on the modification as a major flaw. Eating modified vegetarian proteins, that are still sourced from the ground and generally healthy, is far better than consuming poor quality meats that have been injected with hormones and antibiotics, and ill-kept." So, there.
I love tofu. I eat it or other soy products a couple times / week. I have a sensitive awareness to my body's system that tells me quickly if something is bad for me, and I have NEVER had any red flags from tofu. Now, that isn't scientific backing, that is my strong instinct. But that is what I'm sharing with you.
Meat on the other hand, my body has angrily warned me against more often than not. I am not meat-bashing, I do believe in the food chain, and that humans are designed to deal with some meats in their systems. We do, of course, need all of the amino acids (complete proteins) for proper muscle repair. But, I think it is up to the individual to decide how their body responds to meat.
North American society just consumes far too much of it. And the way that it is over-consumed is not so much as a nice chicken breast from a butcher on a plate with brown rice and vegetables, as it is in processed foods such as chicken wings, strips, nuggets, pot pies, on frozen pizzas.... Think about this quality of meat:
When people become addicted to these foods because of the sodium, additives, preservatives, chemicals and sugar, they consume mass quantities of it. To meet the demand, the industry has become incredibly compromising with its farming practices... including the way it keeps and raises its animals. This is what disgusts me.
THAT is gluttony, ignorance, and lack of compassion for the food (and the creatures that provide it) that we are eating.
Oh dear, I've digressed in a slight rant. How do I sum up from here?
Try to respect the food that you are eating, whether you decide to wipe out meat altogether, or wouldn't even consider dismissing it. I, for example, consume a largely vegetarian diet, because my body prefers legumes, tofu, grains and fruits and vegetables to meat. That being said, if I crave meat, my body is telling me it needs it, and I eat it. Of course, I try to choose carefully as I know consuming some poor, sick animal is going to backfire in my psyche and affect my physicality badly. I love sushi, I love fish - but these foods are also becoming so popular and are being over-fished. Fish about twice a week, meat once to three times a week should be sufficient for everyone. It's important to experiment with the many wholesome foods the planet provides, cruelty-free.
So, listen to your body. Consume meat, if you desire it, in moderation. Eat clean foods, free of anti-biotics (stop letting these ignorant, soul-less mass-producers make money off torturing and manipulating animals, and ailing us) and then enjoy a healthier, more energetic and kinder existence.
Processed foods are ruining ALL living things. For those who care little about animals, be aware that a diet of "fake" foods is deforming you form the inside-out, too.
If you are considering becoming a vegetarian, or adding more vegetarian products to your diet, don't hesitate to contact me for recipes and nutritional advice. Guiding people to clean themselves out and clean up the pattern of this sick planet is something I happen to be very passionate about.
Wednesday, July 21, 2010
Alternative to Juice
(Not Juice the dog, there is no alternative to her.)
A lot of people get sick of water for a refreshing drink that is hydrating. We often grab bottled juice from stores, or pop (please no - 16 teaspoons of sugar in one serving!).
Fruit juice often has additives and preservatives, for one thing, but even when you're drinking the pure stuff, it is robbing you of the fibre of the full fruit. And since it goes down easier, we consume more of it. 6oz. is a serving.
Remember, the more sugar you consume, the more sugar you crave. And, if you consume sugar in the morning, you can bet you will be craving it periodically throughout the rest of your day - that means fighting that overwhelming urge to hit the vending machine, or the cookies sitting around the office.
Skip your morning glass of orange juice, and replace it with iced green tea. Mm, so fresh and delicious. Make a large pot of the tea as normal, let it cool, then toss it in a pitcher and into the fridge with ice.
If you MUST, add a teaspoon of honey (at least it delivers some antioxidants to compliment the disease-fighting punch you're getting from the tea). But, add your honey by the glass, and not to the whole batch, because your taste bus will adapt to the tea and you will most likely enjoy it without sugar!
This is a great alternative to lemonade for guests as well (really, most beverages other than milk and water are just unnecessary calories, and horrible challengers to our appetite control).
When blood sugar levels are stable, you lose fat. When they spike and drop, you gain it. Seems easy, right?
GIVE UP THE JUICE!
A lot of people get sick of water for a refreshing drink that is hydrating. We often grab bottled juice from stores, or pop (please no - 16 teaspoons of sugar in one serving!).
Fruit juice often has additives and preservatives, for one thing, but even when you're drinking the pure stuff, it is robbing you of the fibre of the full fruit. And since it goes down easier, we consume more of it. 6oz. is a serving.
Remember, the more sugar you consume, the more sugar you crave. And, if you consume sugar in the morning, you can bet you will be craving it periodically throughout the rest of your day - that means fighting that overwhelming urge to hit the vending machine, or the cookies sitting around the office.
Skip your morning glass of orange juice, and replace it with iced green tea. Mm, so fresh and delicious. Make a large pot of the tea as normal, let it cool, then toss it in a pitcher and into the fridge with ice.
If you MUST, add a teaspoon of honey (at least it delivers some antioxidants to compliment the disease-fighting punch you're getting from the tea). But, add your honey by the glass, and not to the whole batch, because your taste bus will adapt to the tea and you will most likely enjoy it without sugar!
This is a great alternative to lemonade for guests as well (really, most beverages other than milk and water are just unnecessary calories, and horrible challengers to our appetite control).
When blood sugar levels are stable, you lose fat. When they spike and drop, you gain it. Seems easy, right?
GIVE UP THE JUICE!
A Simple Way to Beat Procrastination!
When you're really feeling like you're dragging yourself and puttering around, avoiding the workout that you are currently setting out to do, make sure you put your running shoes on!
This is such a simple tip, but it works. If I'm puttering around in bare feet, sock feet, flip flops... I will procrastinate sometimes three times as much.
When my shoes are on, I'm ready to go and as good as out the door! It works like magic. So get off the couch right now, throw on your running shoes, don't stop to think.... fly out the door. Like I'm about to...
Have a good workout!
This is such a simple tip, but it works. If I'm puttering around in bare feet, sock feet, flip flops... I will procrastinate sometimes three times as much.
When my shoes are on, I'm ready to go and as good as out the door! It works like magic. So get off the couch right now, throw on your running shoes, don't stop to think.... fly out the door. Like I'm about to...
Have a good workout!
Monday, July 12, 2010
Fat-free and Low-fat Foods... Good or Bad?
This is just a very quick word of advice for those who always pick up "diet" foods in hopes that this piece of marketing will translate into a smaller waistline or faster results.
Remember, those who are healthy, look amazing. Just because a product has been skimmed of its fat and calories, does not make it a healthy option for our bodies. Our bodies are biologically complicated, but impressively designed. We are designed to cope with nature's food, given the fact that we are active and eat nature's foods in moderation. Our capitalist society has come up with many manipulative products to try to convince us that we can eat junk food, or more typically decadent foods more often, after they've been tampered with by chemicals and machines.
Our bodies do NOT know how to deal with these chemicals, naturally. One big reason why cancer is flying around and affecting far too many of us are these strange manipulations that humans have started to put in the foods we love, to make them more appealing for a quick-fix or lazy way to get lean. Companies are taking advantage of the fact that many of us are struggling with our weight, after fast food and junk food has taken over and stripped us of our common sense regarding nutrition.
Our addictions to bad foods are largely caused by capitalism, and the stress of our overworked society.
Keep it real: eat real ice cream, when you want it. (Just watch that it isn't too often. If you force yourself to choose nutritionally dense products, and naturally clean and lower fat foods, you will become healthier which will lead you to desire indulgences less.)
Eat full fat cheese, so long as it has natural ingredients that you can pronounce and do come from the ground, not a factory.
You will enjoy your indulgences more, be more satiated, need indulgences less. You will all around feel more energetic because you will be consuming FOOD and not freaky things designed to look and smell like it! Don't strange, waxy substances put into "ice cream" treats freak you out??? They sure freak me out!
Our bodies take care of us, when we do them. They know what is real and what isn't. You can't fool a brilliant biological human body, so quit trying. Work out, use what you've got, reduce toxicity, and replenish your system with healthy things provided by the earth.
I will certainly touch on specific ingredients to look out for in another post.
Tonight - try real basil, tomatoes and fresh, full-fat mozzarella cheese for a caprese salad. Well balanced, light, yet filling. Mm.
And throw out your Skinny Cow ice cream treats in favour of a less-frequent spoonful of Hagen Das. Seriously!
Remember, those who are healthy, look amazing. Just because a product has been skimmed of its fat and calories, does not make it a healthy option for our bodies. Our bodies are biologically complicated, but impressively designed. We are designed to cope with nature's food, given the fact that we are active and eat nature's foods in moderation. Our capitalist society has come up with many manipulative products to try to convince us that we can eat junk food, or more typically decadent foods more often, after they've been tampered with by chemicals and machines.
Our bodies do NOT know how to deal with these chemicals, naturally. One big reason why cancer is flying around and affecting far too many of us are these strange manipulations that humans have started to put in the foods we love, to make them more appealing for a quick-fix or lazy way to get lean. Companies are taking advantage of the fact that many of us are struggling with our weight, after fast food and junk food has taken over and stripped us of our common sense regarding nutrition.
Our addictions to bad foods are largely caused by capitalism, and the stress of our overworked society.
Keep it real: eat real ice cream, when you want it. (Just watch that it isn't too often. If you force yourself to choose nutritionally dense products, and naturally clean and lower fat foods, you will become healthier which will lead you to desire indulgences less.)
Eat full fat cheese, so long as it has natural ingredients that you can pronounce and do come from the ground, not a factory.
You will enjoy your indulgences more, be more satiated, need indulgences less. You will all around feel more energetic because you will be consuming FOOD and not freaky things designed to look and smell like it! Don't strange, waxy substances put into "ice cream" treats freak you out??? They sure freak me out!
Our bodies take care of us, when we do them. They know what is real and what isn't. You can't fool a brilliant biological human body, so quit trying. Work out, use what you've got, reduce toxicity, and replenish your system with healthy things provided by the earth.
I will certainly touch on specific ingredients to look out for in another post.
Tonight - try real basil, tomatoes and fresh, full-fat mozzarella cheese for a caprese salad. Well balanced, light, yet filling. Mm.
And throw out your Skinny Cow ice cream treats in favour of a less-frequent spoonful of Hagen Das. Seriously!
Thursday, July 8, 2010
Periodization Training
I went on the web to see if I could find points to support this post, but I was surprised to find a plethora of false / overly complicated information. That means, that anyone who doesn't work in the industry looking to learn about this style of training could have a difficult time, given the calculations of weights vs. 1 rep max, body weight, etc.
I'm going to make it really easy for you.
Periodization training is a way of dividing types of training up into... periods. It is good to stick to a particular workout / style of training for about 4-6 weeks at a time. This doesn't mean necessarily repeating all the same exercises over and over (especially if you're with a trainer, they will know which ones to stick to for the style and your goals), but keeping the repetitions around the same number, and the load at approximately the same difficulty. For example, many divide periods into programs for endurance, for strength, and for power. It's good to "master" each zone, and then move onto the next when its demonstrated its excellence. 4-6 weeks is usually the right amount of time for the body to excel at the program, and then to be shocked back into progressing / transforming with the next change.
For endurance, you will want to keep your weights lighter so that you fatigue between 12-15 repetitions (sometimes even 20-30 repetitions, depending on the sport for which you train, or on the client's body type). For strength, the norm is between 8-12 repetitions. For power, you need bursts of strength in smaller spurts, and repetitions can fall between 3-6 or so.
It is also important to incorporate plyometrics for power and stabilization.
Periodization is important for athletes because each of these components need to be fine-tuned to succeed at the activity. In running, for example, one will need power for the start and for the sprint in the finish, endurance so that the muscles can last the race with out fatiguing, and strength so that the muscles don't fatigue before the heart, and that they protect the joints, and to support the metabolism in general.
Periodization training is also important for the non-competitive individual, as it leads to consistent progress. The body does hit plateaus once it's mastered a certain style of training. Variety is the key to success, because it contributes to overall conditioning (and with it, you'll know your body can handle whatever life throws at it!). The body frequently needs a jolt of surprise to get its butt moving again, transforming the physique and being presented with challenges to overcome.
I know we're always wishing that the challenges in life would cease, but really... then we would exist at a standstill and never change, never progress. How gross! Imagine you were to have stayed where you were two years ago? I'm not talking age, I'm talking wisdom, development... I certainly don't want that!
Remember - this is a guideline. If you need specific advice catered to you, recruit the help of a professional to get more bang for your buck.
Ultimately, change it up. Whether your goal is to play for Team Canada, or simply to feel tight, strong and invigorated.
I'm going to make it really easy for you.
Periodization training is a way of dividing types of training up into... periods. It is good to stick to a particular workout / style of training for about 4-6 weeks at a time. This doesn't mean necessarily repeating all the same exercises over and over (especially if you're with a trainer, they will know which ones to stick to for the style and your goals), but keeping the repetitions around the same number, and the load at approximately the same difficulty. For example, many divide periods into programs for endurance, for strength, and for power. It's good to "master" each zone, and then move onto the next when its demonstrated its excellence. 4-6 weeks is usually the right amount of time for the body to excel at the program, and then to be shocked back into progressing / transforming with the next change.
For endurance, you will want to keep your weights lighter so that you fatigue between 12-15 repetitions (sometimes even 20-30 repetitions, depending on the sport for which you train, or on the client's body type). For strength, the norm is between 8-12 repetitions. For power, you need bursts of strength in smaller spurts, and repetitions can fall between 3-6 or so.
It is also important to incorporate plyometrics for power and stabilization.
Periodization is important for athletes because each of these components need to be fine-tuned to succeed at the activity. In running, for example, one will need power for the start and for the sprint in the finish, endurance so that the muscles can last the race with out fatiguing, and strength so that the muscles don't fatigue before the heart, and that they protect the joints, and to support the metabolism in general.
Periodization training is also important for the non-competitive individual, as it leads to consistent progress. The body does hit plateaus once it's mastered a certain style of training. Variety is the key to success, because it contributes to overall conditioning (and with it, you'll know your body can handle whatever life throws at it!). The body frequently needs a jolt of surprise to get its butt moving again, transforming the physique and being presented with challenges to overcome.
I know we're always wishing that the challenges in life would cease, but really... then we would exist at a standstill and never change, never progress. How gross! Imagine you were to have stayed where you were two years ago? I'm not talking age, I'm talking wisdom, development... I certainly don't want that!
Remember - this is a guideline. If you need specific advice catered to you, recruit the help of a professional to get more bang for your buck.
Ultimately, change it up. Whether your goal is to play for Team Canada, or simply to feel tight, strong and invigorated.
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