The truth about body composition

Picture this: You get on the scale. You “gained weight” or maybe you “lost weight.” Before you get discouraged, remember there’s much more to this number than meets the eye.

Enter composition. Body composition takes into account a person’s fat mass and fat-free (lean) mass, which includes (muscle, bone, and water). Testing your body composition can be a great way to monitor and reach realistic health and fitness goals.

Let’s dive a little deeper here. You might want to “lose weight.” What does that really mean? The nitty-gritty matters. But when it comes to preventing morbidity and premature mortality, it’s actually more important to be fit than skinny.

In other words, maintaining or gaining lean muscle mass is just as or more important than losing fat. It’s said that strong is the new skinny and I agree with that statement. (Of course it’s possible and ideal to have both. I am not body shaming anyone who has trouble gaining fat or muscle.)

From a clinical standpoint, muscle is king. Experts agree that it’s important to have a healthy ratio of fat to muscle. Skeletal muscle and bone density help you perform daily activities and prevent bone loss. Not to mention muscle helps you burn more calories and can increase energy levels.

Of course there’s no magic bullet here. Physical activity, paired with a healthy diet, can help you lose weight and achieve and maintain a healthy body composition. Even moderate exercise—30 minutes most days of the week—can bring yield health benefits.

Interested in learning more? Set up a free consultation.

Do you even lift, girl?

It’s time for a confession: I used to be afraid of lifting weights. When I first started out on my fitness journey I was obese and had very little muscle tone. I didn’t want to “bulk up” but was desperate to lean out at the same time. Man, I wish I could go back in time! My aversion to weightlifting probably cost me several months of progress.

The crazy part? I weigh about the same here in both photos (3-pound difference). Last year around this time, I was looking at our wedding album with a newer friend. She looked at my photos and asked, ”so this was 4 or 5 years ago, right”? She had known about my fitness journey but only knew my current physique. That’s why she was incredulous when I told her the photos were taken only two years ago (at the time). My body composition had changed while the scale didn’t budge much. In fact I went for a 3-mile run the morning of my wedding day. Knowing what I know now, I wish I had opted for pumping some iron instead.

The bottom line: While cardio has its place, strength training is the secret sauce, for a whole host of reasons. So, ladies...listen up! Here’s why you should incorporate strength training into your routine.

1. Burn more cals. Although cardio burns more calories minute for minute, lifting weights burns more overall. That’s because it takes more energy (calories) for your body to maintain muscle composition than it does fat cells. So by lifting weights to contribute to lean muscle mass, you'll kick your metabolism into overdrive and burn more calories.

2. Maintain muscle mass. It’s an inconvenient truth: women tend to lose muscle mass in perimenopausal and menopausal years. And unfortunately that lost muscle is often replaced with fat. That’s why strength training 2-3 times a week is so important.

3. Boost bone density. In addition to losing muscle mass, women tend to lose bone density as they advance in years. However, when you lift weights, you put stress on the bones, making them stronger.

4. Protect your ticker. As muscles contract, blood is pushed back up to the heart and the organ then recirculates this oxygenated blood back to the muscles. This process keeps the cardiovascular system working efficiently. Plus, maintaining lean muscle mass helps you exert yourself more, further bolstering this effect.

5. Come on, get happy! Weight training has the power to give you a pick-me-up, as it prompts the release of the "feel-good" chemical dopamine in your brain. Research shows that resistance training can help beat the blues and even help keep anxiety at bay.

Interested in learning more? Contact me today to set up a complimentary consultation!

5 ways to push through a plateau

Plateaus are a normal part of one’s fitness journey. We may lose fat and/gain muscle one month only to lose momentum the next. While frustrating, they are minor setbacks in the big picture. And as one personal trainer argues in this blog, they can be a good thing! They just call for some creative thinking to overcome. Following are a few practical tips to push past a period of stagnation:

1. Reassess: First, know that the scale is just one way to measure progress. Your weight can fluctuate for a whole host of reasons, and women are especially affected by ups and downs. Measurements and body composition can provide a more accurate look at where you stand. Don’t let the scale ruin your life!

   However, I can tell you (only speaking from experience) that weight loss/management is 80 percent diet. You can’t eat like crap and expect exceptional results from the gym. I challenge you to keep a food diary for a week and maybe you’ll notice patterns and areas to improve on.

2. Switch it up: Have you been focusing on cardio? Mainly strength training? Your body gets acclimated to a certain way of training over time, so it’s important to mix up your exercise program every 6-8 weeks. So don’t be afraid to try that yoga or water aerobics class. It just might be the nudge your body needs!

3. Scale back: It is possible to workout too much. Your body can react adversely and hold on to fat. Sometimes taking an extra day off and devoting it to self-care can be good for you in the long run.

4. Reflect: Attitude is powerful. You may feel discouraged, but don’t forget to relish in your accomplishments. Perspective is everything. You might not have lost fat, but at least you didn’t regress! That alone is something to celebrate.

5. Let go: Obsessing over every indiscretion or missed workout will not serve you. In fact, stress can wreak havoc on your body and sabotage progress. So relax. You’re doing a great job!

5 ways to feel more confident at the gym

Feel like a fish out of water at the gym? You’re not alone. When I was new to fitness, I felt insecure and unsure of myself. But I didn’t let that stop my progress. Following are ways to feel more acclimated to a gym setting:

1. Practice exercises at home.

One way to feel more at ease at the gym is to have a familiarity with the basics. Start with bodyweight moves, like squats, push-ups, lunges and core exercises. This is a good way to build confidence so you can work your way up to more advanced moves. 

2. Have a game plan.

You can beat insecurity by hitting the gym with a prescribed workout plan. Don't just settle for something you find on the internet, though. Instead, consult a trainer to help you develop a program specific to your goals and abilities. 

3. Build a playlist.

Your favorite music, especially if upbeat and energetic, can provide a soundtrack to your workout and keep your spirits up. So don’t be afraid to build a playlist and rock out between reps.

4. Be kind to yourself.

Between each set that you perform, take a look in the mirror or pause for a moment and give yourself a compliment. Positive self-talk is powerful!

5. Find a workout buddy.

There’s strength in numbers. Not only can a workout partner keep you accountable, they can help calm some of those newbie jitters. 

Remember, every gym rat was once a newbie. Consistency is key. Show up and over time you’ll feel more at home at the gym. You’ve got this!

Getting started: How to begin (and stick) to a fitness regimen

I hear (some variation of) it often: “I’m so out of shape, I don’t even know where to begin.”

It’s a valid concern, as getting back in shape can be grueling. But anything worth doing takes effort. You can, however, set yourself up for success with some of my favorite hacks:

1) Find a buddy: Do you have a friend who’s equally committed to a change? Hold each other accountable. You don’t necessarily have to workout together, but it helps if you have someone who checks in from time to time.

2) Set realistic and small goals: Say you want to lose 50 pounds. A safe rate of weight loss is 2 pounds a week. So that said, allow yourself at least 6 months to attain your goal. Further break the goal down into smaller units, like 10 pounds. This way you can manage your expectations and feel accomplished with each milestone. And don’t be afraid to celebrate even the smallest of victories!

3) Schedule it: Just like you schedule a haircut or a coffee date, you should carve out some time on your calendar for workouts. If it’s not scheduled, you’ll likely find an excuse. So put that planner or calendar app to use!

4) Make it fun: Some people find they’re more motivated when they have new fitness attire. So don’t be afraid to invest in a few staples so you can look as good as you’ll feel.

5) Get expert help: A certified personal trainer can help you maximize your impact at the gym. He or she knows how to get results with a custom and targeted plan.

Fit on the road: How to stay on track

This topic is top of mind, as I will be traveling this week. If your job or lifestyle requires you to be on the road (or in an airplane) a lot, you might find it challenging to maintain a consistent workout schedule. But you don't have to sacrifice your fitness. It just calls for some forethought. Here’s how you can stay on track on the road.

First off, do your research about amenities. Know that many hotels have gyms on-site. They usually have the basics and some are even equipped with machines and apparatuses. If you’re not staying in a hotel, you might have to get more creative. Here are a few of my go-to activities:

Walk: Walking is a great low-impact activity and it doesn’t require any equipment! Make it a point to walk for at least 30 minutes at a moderate pace to get your heart rate up.

Stretch: Put simply, stretching does the body good. And just like with walking, it’s easy to integrate into your routine. While not strenuous, stretching boosts a myriad of benefits that can help you in your overall fitness regimen. Try this sequence from Health to prepare your body for a flight.

Get on the “band”-wagon: A resistance band is versatile and takes up little to no space in your bag! Keep up your strength-training routine on the road with these 20 total-body exercises.

If you travel often, how do you take your workout on the road?

How I did it: My fitness journey

I wrote this post last summer for another platform and am sharing it here, as it answers a lot of frequently asked questions.

"Journey: an act of traveling from one place to another.”

People can go on various journeys in a lifetime. For me, it was one 5 years in the making—going from unhealthy, obese and self-conscious to one where I am happy, healthy and comfortable in my own skin. It could be said that the 55 pounds (and 15% percent body fat) I’ve shed are the byproduct of my hard work and dedication over the past few years.

When I first set out to “lose weight,” in 2013, it was a crusade driven in part by my genetic predisposition. I knew diabetes and heart disease didn’t have to be my destiny. (Both of my maternal grandparents died of heart disease.) I also was obese and not happy in my own skin. I wanted better for myself. So, with the support of my family and friends, I made the first step that would turn into a 5-year quest for improved health.

Me, at my heaviest

Today, when people hear about my commitment to health and fitness (and subsequent weight loss), they often ask: “So, how did you do it?”

I believe it comes down to the following factors. (Spoiler alert: some are unpleasant truths):

1) Sacrifice: You will undoubtedly have to give up some things to make space for your commitment to yourself. Some might even call you selfish and question your motives. It can be a lonely journey at times, but the rewards are worth it. I’ve had to make some tough choices about how I spend my time, but you should know that you should never have to justify putting your health first.

2) Grace: In the last 5 years I’ve experienced some great sadness and grief. (Both my father and father in law died in a year’s time, among other things.) There were times I wanted to throw in the towel, because I was so spent emotionally. And sometimes I didn’t feel like working out or cooking. So I didn’t. Give yourself permission to take a break and then get back on the wagon when the timing is right. The gym will be there.

Also, the trajectory is never a straight line. I’ve had weeks where my diet was off and my workouts fell to the back burner. I’ve been so close to a goal only to regress. What matters is that you recommit to yourself and your goals.

I’ve also had my share of chronic health problems that were undiagnosed until about two years ago and stymying my progress. (Hello, hypothyroidism.) Side note: you have to be your own advocate in the healthcare space.

3) Joy: I tell my clients that among the single most important predictors of adherence to an exercise program is enjoyment. Do you like to run? Are weights your thing? How about group classes? Whatever it is, you have to enjoy it or else you’re essentially sabotaging yourself and you won’t get results. I had a brief period when I was trying to run — it actually worked against me. I hated it and my body started to hold onto fat. It was very discouraging. Once I cut back on the cardio and committed to a strength training regimen, I saw the greatest results. Every body is different. You have to find what brings you joy and gets you results.

4) Consistency: Change does not occur overnight. It can take months or even years to reach a goal. (I know this firsthand.) But committing to something, no matter how seemingly modest or insignificant, can yield great results. Think of the tortoise and the hare. While it took a multi-year commitment to get where I am today, I am better for it. There’s no magic pill that can substitute for a sensible diet and adequate exercise. (I want to scream this from the mountaintops!)

5) Community: Find your tribe. When I first re-committed to consistent exercise, I found kickboxing and it proved to be a great outlet for me in more ways than one. I met a great group of women with similar goals. I found a way to improve my health, boost confidence and learn a few self-defense moves at the same time. Whether it’s a friend who serves as an accountability buddy or a personal trainer, it’s been proven that people are more successful when they have someone else behind them.

I hope my story was helpful. I did it. And so can you.

Me, in August 2018

I tried intermittent fasting for 3 weeks and here’s what happened....

I should begin this post with a disclaimer and a few caveats. I am neither a clinical professional nor a dietitian, so this information should not be interpreted as medical advice. I am simply sharing my experience.

OK, now that that’s out of the way, let’s get to the fun part. I tried intermittent fasting (henceforth referred to as IF) upon the recommendation of my physician Dr. Veerula of Fort Wayne Integrative Medicine. (Side note: if you’re looking for an MD, he’s your guy.) He had told me about a host of benefits associated with IF, including fat loss, improved mental clarity and slowing down the aging process. I had hit a plateau with my weight, in addition to experiencing some other symptoms. I figured I had nothing to lose, as this program costs no money and is both flexible and simple, as Cynthia Thurlow explains in her TEDx Talk.

So I set out to try IF for three weeks leading up to my birthday. Here are the ground rules I followed (mostly):

• Consumed all food and drink only during an 8-hour window (mainly 12:30p -8:30p) and fasted for 16 hours

• Drank my usual 90 ounces of water (plus unsweetened coffee and tea)

If I could distill my IF experience so far into 3 points it would be these:

1. I was less hungry. It was a bit of a transition for the first few days, but once I got past that I felt less hungry and my blood sugar seemed to be better regulated. Overall I believe I consumed fewer calories because I had a narrower window of time in which to eat. I did lose a pound of fat and about .33 percent in body fat. 

2. I was more mindful about what I ate. Staying on track required me to plan more in advance than I had in the recent past. With only 8 hours to consume 3 meals, I found myself being more strategic about what I ate and when.

3. My workouts didn’t suffer. In general I worked out in a fasted state. I didn’t notice any difference in my performance. I didn’t feel dizzy or weak. I did try to be intentional with my dinner if I had a workout in the morning. These were the times when I’d eat a more carb-heavy meal the evening before so I could bun through a quick source of energy the next day. 

In general, IF was fairly easy to integrate into my life. But like any lifestyle change, it requires foresight and sacrifice. I plan to continue eating this way, at least during the week. 

If you have tried IF, I’m anxious to hear about your experience. Share your comments below.