Making that Monday workout more manageable

It's Monday again, and the weekend sins are staring you in the face -Gasp!

The start of a week,  we try to get back into the healthy habits of our
exercise routine and "clean" (cleaner??) eating.
Why do we feel so yucky coming off our weekend?

Why does that 5am workout feel like we have an extra person on
our back and that salad just isn't enough?!  

Think of it from your body's perspective:
It’s the weekend! I get to relax, do an easier workout, or even take
Saturday and Sunday off.
And the food! So delicious and satisfying.
And now you want me to get up at the crack of dawn and workout? 
And you’re going to starve me to boot? 

Here are a couple strategies to make that Monday more bearable:

1. Get a good workout in on Saturday or Sunday before your weekend splurge.
Some great weekend activities include an extra long walk or jog with the kids,
a session of hot yoga, or a quick high intensity cardio and strength circuit. 
Just remember to get your body moving. 

2. Try to limit your splurge to one or two meals  If you are trying to lose weight
and those who are maintaining a healthy lifestyle definitely have room for a splurge
or two across the course of the week.
It’s important and healthy for you to “loosen” the reigns on the diet.
Part of a healthy diet should be the ability to include an indulgence.
Letting the Friday night pizza, turn into Saturday boozy brunch, then Saturday date night out
and finally comfort food Sunday, makes getting to your fitness goals a lot harder!
You work hard, you deserve a splurge but don’t a weekend takeover that derails all your hard work!

3. Use your body’s built-in systems to your benefit.
Do a vigorous workout right before your splurge meal.
Yes, calories still count even if you workout. But you can take advantage of having
a higher metabolism from that workout. Exercise post-oxygen consumption (EPOC) is at work here.
This bodily process can be in your favor as it continues to burn calories and fat after your workout is over. 

4. Throughout the weekend, get a healthy amount of vegetables and fruit in.
It really will make a difference on Monday! Fruits and veggies provide both water
and fiber which your body desperately needs, especially surrounding a splurge meal or two.
They will help to debloat you and keep you regular.

5. Plan for some healthy snacks along your day on Monday.
You may have eaten more than you should have over the weekend, and your stomach will
definitely remind you. If you start hearing that rumbling, have a snack plan to help your stomach
have a better day.

6.  Listen to your body and pick the right exercise for the day.
You overate and under-worked on the weekend; this must mean you can't eat anything
and you need to have the toughest workout ever to start the week. Not exactly.
Your body is using the fuel from the weekend to fuel that first workout.
You can push it, but be mindful of what your body is telling you.
If it's too much on Monday, maybe plan for Tabata Tuesday morning.
This works especially well after you have had great hydration and better food choices under your belt.

7. Drink a lot of water mixed with a healthy squeeze of a lemon.
Help your body detoxify and hydrate so you are better off for that early morning workout
at the start of the week.

8. Please, please, please -- DO NOT weight yourself on Monday!
It's not kind and can lead to very inaccurate results. Tuesday morning, sure go ahead.
The Monday morning weigh sets you up for disappointment and unnecessary grief.
Waiting, even a day, will help to decrease the weekend bloat and possible water retention.

Happy Monday, I hope this helps set the tone for a better week and a more prepared
weekend going forward!  

JTT

Jackie Byrne

Certified Personal Trainer

Certified Nutrition Specialist

NASM/NPTI

CPR/AED

Pre/Post Natal

jackiethetrainer@gmail.com

www.jackiethetrainer.com

(248)914-0588

New Year

Happy New Year!

I know the new year seems to bring many resolutions: people start a new diet or maybe a new fitness plan. It seems so promising, and it can be if you lean into it the right way!

I love this time of year; I love seeing people's excitement about the possibilities of what their new commitment means! The only problem is many people dive into resolutions that are way too extreme: "I'm never eating carbs again" or "I will workout for an hour every day, no matter what!" I think the best thing to do is just something healthier. It doesn't have to be an all or nothing commitment-those usually don't work because we become overwhelmed with the changes, and the failure rate is 90%.  When we change one simple thing, the success rate is over 80%. It's so much better to have a goal of doing one thing a day to be healthier. Some great ideas would be taking the stairs, adding lemon to your water, writing in your journal, or adding in a vegetable or fruit at every meal. Pick something that gives you a leg up on yesterday!

Achieving a healthy lifestyle is all about balance; it's not the all or nothing attitude! We tend to forget part of being a healthy, fit person is being mentally healthy, too. Constant negative self-talk and deprivation is going to beat a person down, take those healthy additions, and turn them into something negative. So, with your additional healthy add-in, give your self some slack if it's not a "perfect" day.

So this New Year, I challenge you to do something healthier, something that makes you feel good and will also do your whole body some good!

Pushing through the pain

Have you ever been working out and you feel some weird pain? Maybe it's your knee bothering you or your shoulder, it feels weird, but you HAVE to finish your workout. The thought process of "let me just finish this exercise" or "let me just finish this workout" is what leads us to end up with more pain and more injuries.

I have been there many times, more so in my 20s, where I would feel something funny in my foot or shoulder and I would just think: I just need to finish this workout, I will take off tomorrow. If only I had stopped my workout or at least stopped working out that area that felt suspicious, my recovery time would have been better.

Now, that's not to say every little muscle soreness means something, it's when you feel something irregular and you ignore it. It's that nagging voice in your head that says, "you should stop!" Listen to that voice and if an exercise doesn't feel right or you feel weird pain when working out, then stop!

I want you to push yourself and get stronger and leaner, if those are your goals, and muscle fatigue comes with those goals. Make sure to differentiate between the two, muscle pain versus muscle fatigue.  Fatigue the heck out of your muscles, but don't workout when you have nagging pain. I've so learned and maybe you have too, it's not worth "pushing through the pain" if something doesn't feel normal, give it a rest and try it again another day!

What Oil Do You Cook With?

I think there was a time when I only used extra virgin olive oil. Whether it was salads, sauteing, or baking, evoo was my go to oil. I now know that just because extra virgin olive oil is so good for you, it doesn't mean it can be used with any cooking process. That's where smoke points come in, great another thing to worry about! You are using healthy oil but you can use it for this but not that?! How overwhelming!

So what is smoke point anyway? It's the temperature that the oil goes from being beneficial to possibly toxic, it's the point that an actual "smoke" can be seen. You don't want your oils to get to this point, especially if you are using the oil for healthy purposes. I'm not saying this to freak you out, this whole "smoke point" is a range and doesn't mean the food you are eating is officially toxic and you shouldn't cook with said oil. It just means that there are oils that will do the job better and you will reap more of the health benefits.

There are so many great oils out there now that can be used and it can feel really confusing as to which one you should use for salads, cooking, baking. I don't want to deter you from using a variety of oils, especially since more popular ones have such great benefits. As a general rule, if you can buy organic, cold-pressed, unrefined oils that is going to be your healthiest bet. The more they have to heat and refine oils, the less health benefits the oils tends to carry. The more refined the oils are also equals higher smoke points, which we obviously need for certain types of cooking!

Below I am giving you a guide for some commonly used healthier oils, their smoke point (which you don't want to go above) and when it's best to use them.

Extra Virgin Olive Oil-unrefined
Smoke Point: 320F (this is a lower smoke point)
Use: Salads, or added after cooking process (high intensity flavor!)
Don't Use: Frying or Deep Frying (which I'm sure no one does anyway :-)

Olive Oil
Smoke Point: 420F (Medium to High)
Use: Sauteing, roasting and baking
Don't Use: Won't be as flavorful in your salads or drizzled on top

Coconut Oil
Smoke Point: 350F (unrefined is a bit lower 280F)(low-medium)
Use: Light sauteing, baking, body lotion, oil pulling (I could go on)
Don't Use: Deep Frying or Grilling

Canola Oil
Smoke Point: 400F (High)
Use: Good for most cooking
Don't Use: Not very flavorful

Avocado Oil
Smoke Point: 450F-500F (pretty high)
Use: Great for sauteing, baking or salads (food topper) great flavor
Don't Use: Deep frying

Grapeseed Oil
Smokepoint: 392F (High)
Use: Salads, baking, sauteing, roasting
Don't Use: Deep Frying

Sunflower, Safflower (Vegetable Oils)
Smokepoint: 450F (High)
Use: Neutral oils for baking, frying, salads, searing
Don't Use: if hoping for intense flavors or low-heat cooking

Flax Oil
Smokepoint: 225F
Use: Dressings and garnish
Don't Use: Frying, or more than low-heat cooking

Makeover Mondays

The start of another week always feels promising, the goal to get more workouts in this week, eat cleaner, anything's possible! I know Mondays are normally no fun, especially coming off the weekend, but try to view your Mondays as the reset of your health journey. Maybe you had a tough weekend, too many parties, too many drinks or cake or whatever your poison; today is your day to reset any of those things that felt like they derailed your goals. Maybe you had a great weekend, you were on track with you workouts, your nutrition was clean and you got ample sleep, take that and start your Monday knowing this week you will set a new goal for yourself and pat yourself on the back! I think the biggest thing to remember is, it's never to late to start eating clean again or getting good workouts in, that's what Monday is all about! Have a great week and make healthy choices!

You can't out-train a poor diet, but you can at least try...

We've all been there, running, strength training, swimming, pushing ourselves to try and out smart the cupcakes we just devoured or the pizza that somehow disappeared. The more you read on calories consumed and calories expended, and the more you do an experiment on yourself, it's easy to see, your nutrition matters.

It's not that you can't have a splurge, you can, it's just if you live on splurges, even if you run 5 miles a day, you might not hit those fitness goals.

I truly believe in making your nutrition count and focusing on good clean foods, and I also believe in making your splurges count and really enjoying them!

That being said, maybe there are a few weeks out of the year where you say goodbye to clean eating. Some may call this lapse in clean eating vacation, Christmas week, summer, whatever you call it, it happens to all of us. Thing is, my previous self used to get so wrapped up in the anxiety of it all and at the end of said vacation or break berate myself. I've found, that's not worth it.

If you are on vacation, or it's a special holiday week, enjoy yourself, you don't do this every day (you don't, right?!) The "fun" you have can easily be taken off when you get back to your routine, just don't stay away too long and when you are back from your break, really get back into it.

Another pitfall some of my clients tend to have is the "screw my diet and my fitness." This is where I go back to my original thought, no you can't out-train a poor diet, but if you are on vacation, you certainly can get in some great exercise to off-set some of it. When it comes to nutrition and exercise,we all need a break from rigidity, best if you can make those breaks happen at separate times.

On that note, happy summer and happy vacations!

No food ruts please!

It's been said way too many times that exercise alone isn't enough for weight-loss and good nutrition. I hate to even put a percentage on how much nutrition matters, because there isn't one. Exercise, without sound nutrition, well good for the body, kind of defeats the purpose. Kicking butt in the gym and then going and eating whatever you want because you "earned" it, isn't really focusing on that "living a healthy lifestyle." Although you are doing great things for your body by exercising, not following it up with clean eating isn't going to get you the results you want. Your body works best when you treat it right, which means, getting great workouts in and following up those workouts with good carbohydrates, lean protein, healthy fats, and vegetables galore!

I'm not saying you can't eat a brownie or enjoy a yummy dish of pasta, but good nutrition matters. I think people get so caught up in how they look or wanting to be thin, that they forget, the inside of our body matters! Yay for the 100 calorie snack pack but how much better are you going to be to your body if you fill it with 100 calories from something healthy, say peanut butter and apples or carrots and hummus instead of that oreo pack? When you want a splurge, have it and make it worth your while, but try to maintain that 90% clean eating, 10% splurge ratio to really see great results (inside and out :-)

I know sometimes you get sick of the same old chicken or boring vegetables. Which brings me to some awesome resources I have been using lately to find some great recipes. I am a regular subscriber to clean eating and eating well magazine, tons of great recipes which you can also find online-http://www.cleaneatingmag.com/ and http://www.eatingwell.com/  Don't forget about Pinterest, I'm obsessed with pinning healthy recipes right now! It's so easy to make the same things over and over, but it can feel limiting and get old really quick. It's best to have a few staples you know you can make, but I encourage you to try something new, yummy and healthy to avoid getting in a food rut. If you did the same workout for a year your body wouldn't get results anymore, think of nutrition the same way!

What I'm loving right now is adding greek yogurt as a sauce instead of cream, mayo, sour cream, it's so versatile; you can use it cold or add it to a chicken entree and bake it! Also, avocados, I can't get enough- such good healthy fat and can spice up so many things. Below I'm pasting a kale salad with avocado recipe-amazing!

Enjoy this nice weather and try a healthy new recipe!

Kale Avocado Salad
ingredients:
1/2 shallots chopped
1/2 lemon squeezed
1/4 cup toasted walnuts or really any nuts works here
1 large bunch of kale massaged and cut up
1 avocado
salt and pepper
optional add-ins: 1/4 cup dried cranberries or cherries, 1/4 cup parmesan cheese

*Combine shallots, lemon, walnuts, salt, pepper and Kale, add in avocado "massaging" kale to cover leaves.
*Top with optional add-ins-YUMMY!

Sunday Spill-over

Last week I felt great - my workouts were on track, my eating was clean - then came the weekend. It feels like we are so regimented during the week, I am at least, that when that weekend comes, so does the "I deserve this and that" mentality.

I truly believe in a eating clean lifestyle with room for indulgences, just not too many. A while back, I mentioned the 90/10 rule: 90% clean eating, 10% splurges. I still think this is one of the best ways to go. It's so hard and unrealistic to always feel like your diet needs to be perfect. It doesn't; you should be able to enjoy the foods you view as "off-limits." The 90/10 rule lets you feel good about eating clean: lean proteins, healthy carbs, fruits, veggies and good fats, but it also lets a couple snacks or meals a week  (2-3) be a guilt-free splurge!

Put an emphasis on the guilt free; really enjoy your splurge and then move on. Even if you overdo it, you can't berate yourself. I still struggle with this sometimes. In my head I hear "I've been so good all week, and now I ruined it." You didn't ruin it; you had an indulgence, and maybe it was more than planned, but no food should ever make you mad at yourself or your body.

With this pilosophy, though, you have to be csreful. Watch for what I call the Sunday Spill-over effect. When I can let myself guilt-free splurge, I enjoy it and then I also enjoy going back to eating clean. Those times when I let my alter-ego take over, the one that calls food "good" or "bad", I can experience the Sunday Spill-over effect. My one splurge Friday night rolls into Saturday and sometimes all the way into Sunday. I feel guilty, my body doesn't feel good and Mondays are not fun.

So here's to living a healthy lifestyle, enjoying your splurge, and loving your body! Happy Friday!

Express Stability Ball and Mat Workout

Happy Monday! I know how hectic this time of year can be, which is why it's even more important to get some exercise to help deal with all the stress! I am posting two workouts that can be combined or used separately to get a great express workout in.

5 min Warmup:
Alternating leg swings behind-8 reps each side (standing, reach one foot directly behind you until you are parallel to the ground)
Arm swings-8 reps each side (slight bend in knees and hips, swing one arm in front of you and to side)
Squat to stand-8 reps (Standing straight, reach for toes, bend at knees, lift arms and stand up)
Walkouts-8 reps (Start standing and walk with only slight bend in knees until in plank with shoulders over wrists and walk back to standing)

Stability Ball (SB) Workout: 12-20 min Repeat 2-4Xs
1A. SB Toe Taps- 30-60 seconds: get shins or toes on ball, with hands on ground in plank position, one at a time take the foot off the ball and bring to ground taping toe and switch sides

1B. SB Back Roll-ins-30-60 sec: Lay on mat, place heels in middle of ball, raise hips off ground, keep abs in and roll ball in towards the back, keeping hips lifted and abs in, drive feet into the ball

1C. SB Inner thigh work 30-60sec: Stay on back, grip ball between lower legs, pick shoulder and head up and support with hands behind head, without moving the quads (thighs), straighten and bend lower legs

1D. SB Circles 30-60 sec: In forearm plank position make small little circles with your arms going both directions, try not to move the rest of body too much. Keep hips lifted and abs in

1E. SB Wall Squats 30-60 sec: Place SB against wall and lean so small of back is touching ball, angle your legs out so that when you go to sit down, you knees don't go over your toes. Bend at hips and knees, pushing through your heels after squatting to come back to a stand position

Mat Workout: 12-20 min Repeat 2-4Xs
2A. Hand Bridge with Heel jumps 30-60 sec: Plane hand on mat close to body, lift hips in air, placing your body weight in your hands and heels. One at a time straighten one leg in front of you and jump to switch to other leg (try to only have one leg down at a time)

2B. Walkout Pushups 5-7 each side: Start balancing on one foot with a slight bend in the knee, push hips back and slowly reach down to your mat, walk forward until you are in pushup-plank position, pushup and walk back up to standing, keep foot lifted entire time (complete reps on one side, then switch)

2C. Side Hand Plank 30-45 sec each side: Place hand on ground, arm and shoulder above, straighten body from shoulder to feet (you can stack or stagger feet here), keeping hips off ground, reach top arm up and then underbody and back up again

2D. Floor Jacks 30-60 sec: Think jumping jacks but on the floor: Start in hand plank position and start jumping feet in and out, add alternating arm raises one when feet are out to side



3-5 minutes of stretches and cool down

Happy Holidays!

12 Chances for Health and Fitness

It's that time of year, more food, more drinks, more parties, more fun, all which can lead to more weight gain. The holiday season is such a great time and it should be enjoyed! So, instead of the "I'm not going to eat anything" or the "I will pick back up in the New Year," mindsets, I purpose something different: Have your fun and make the most of this time of year and everyday make it a point to do something good for your body.

There are so many great things surrounding the holiday season, it's easy to get caught up in all the fun and put your fitness goals to the side. This year, I challenge you to do at least one, if not more of the suggested "chances for health and fitness!" The more you do each day, the better you will feel during this season!

"The 12 Chances for Health and Fitness"

1. Plan ahead-look at your week: do you have any parties, happy hours, or planning any indulgent meals? Make sure you take a look and plan your splurges and plan for the rest of the week to be filled with clean eating: veggies, fruits, lean proteins, and complex carbs.

2. Workouts with JTT

3. Drink Water and tons of it! The more parties and happy hours you attend, the more likely you are to be dehydrated, so drink up. Not having enough water can lead to a slower metabolism, which equals weight gain.

4. Try a new healthy recipe

5. Log your nutrition: writing it down equals honesty and helps you to see what your diet is missing

6. No over eating-enjoy your treats, but don't eat past the point of fullness

7. Contain your splurge-this means many things: keep it to only one splurge so if you are having dessert, no drinking and vice versa, also if you splurge for a meal don't let it roll over to the whole day, weekend, week, etc :-)

8. Positivity- turn that negative self-talk around, it doesn't do you any good and don't you deserve a compliment?!

9. Extra steps- this is that parking spot farther away, taking the stairs, and walking instead of driving idea.

10. Maximize your workout-That means having a protein shake, or a carb and protein mix to replenish your body after a tough workout.

11. Food Prep-Setup your week by having the right foods in the house and having them prepared. It's a lot harder to make unhealthy choices when you have your meals planned.

12. Additional workouts: anything from a serious walk or a weight workout counts (15 minutes minimum)

Yummy Caesar Dressing Recipe

I was talking to a few clients about this awesome caesar salad dressing recipe and wanted to follow up with a link on how to make it. If you are going to do croutons, do whole wheat ones or better yet, make your own! Here's the link http://www.foodandwine.com/recipes/caesar-on-the-light-side.

Workout Tip for the day:
Plan out next week and the next couple weeks going forward. What meal(s) will be a splurge and what days are you going to be eating extremely clean? Enjoy yourself, but have a plan! Better planning=more success in your fitness journey! Happy Saturday!

What's in your basket?!

I had one of those I have all these ingredients and I have no idea what to make moments. We had leftover pork tenderloin from Monday, a bunch of kale, a pie pumpkin, and an eggplant. Sounds like the perfect reason to make a stew! I can't get enough pumpkin with the weather changing and to be honest, if I could, I would eat eggplant everyday!

On that note, please read my recipe below, I can't wait for dinner!

1 Onion chopped
3 heads garlic minced
*(did a 1/2-1 tsp of each, go easy and add as desired: oregano, cinnamon, cumin, cayenne pepper, chili powder, salt and pepper)
1 eggplant, peeled and cubed (best if you soak cubes for 20+ min in salted water before cooking)
1 pie pumpkin cut, roasted and peeled (375 for 45 min, add a little olive oil to roast)
1 bunch of kale chopped with thick ribs removed
1 can of white, kidney or whatever kind of bean you want to use rinsed
28 oz can of tomatoes (i prefer whole and to chop them with kitchen scissors in stew)
6-8 oz pork tenderloin roasted and sliced (can also use chicken)
3 cups chicken broth


1. In heavy duty pot add 1 TBS olive oil, when hot saute garlic and onions until soft 8-10 min, add in spices minimally then add more later if desired
2. Add in eggplant and saute until softened-3-4 min
3. Add in pumpkin cut up, Kale, and white beans and let flavors marry while stirring 5-8 min
4. Add in tomatoes cutting while placing in pot
5. Add in meat and chicken broth
6. Continue to let simmer until desired flavors reached 15 min-2 hours...

*I'm going to top mine off with a dollop of yummy greek yogurt! Enjoy, healthy fall flavors!

So you can keep on running...

Are you a runner?! Do you enjoy the occasional jog? If you do any type of running on a consistent basis, you run the risk of developing plantar fasciitis. Plantar fasciitis is the uncomfortable inflammation of the foot fibers, running along the bottom of the foot.

The article I'm posting below goes through a couple different exercises to prevent and treat plantar fasciitis. Keep up the running, but do your preventative homework so you can continue it! I recommend doing these 2-3Xs a week either after a run or after warmed up!

http://www.active.com/running/articles/5-moves-to-prevent-plantar-fasciitis

Recipe Friday!

I can't put enough pumpkin in my dishes lately! I thought I would share my latest healthy recipe: 

Pumpkin soup! Read all the way through!

Need: 

2 large stalks celery chopped

3 large carrots chopped

1 large onion chopped

1 small sweet potato

1-2 pie pumpkins

1-2 tbs coconut milk or cream

1 tsp cumin, 1/2 tsp cayenne pepper, 1 tbs fresh sage

*put 1-2 tbs olive oil and large pot or dutch oven, let heat up and combine carrots, celery, & onion

* caramelize for 8-10 min

*add squashes below and cook for additional 5 min

2 small or 1 large pie pumpkin baked ( chop in half, scoop out seeds and cut into sections. Roast at 375 for 25-30 min with olive oil and salt and pepper) (when finished scoop out flesh, discard skin)

1 small sweet potato roasted with squash (sometime I start in microwave)

* once everything begins to soften add 3-4 cups chicken stock, can be low-sodium

* stir and add 1 tsp cumin, 1/2 tsp cayenne, 1 tbs fresh chopped sage, and salt and pepper to taste

*using an immersion blender, blend ingredients until puréed or to Desiree texture!

* you can let simmer for additional 10 min or so

*Optional, before serving, to add 1-2 tbs coconut milk or 1 tbs cream. 

**Another option is to put a dollop of Greek yogurt on top and some yummy pumpkin seeds! Yummy!

Happy filling and healthy recipe Friday!

Let the festivities begin...

The weather has turned, cider mills are slammed, and you are pinning every pumpkin recipe you can find: fall is definitely here! Such a wonderful time of year!

For some people this time is a stressful time; knowing the holidays are approaching and in turn, knowing the weight gain is approaching. So many of my clients go into this season with the wrong approach: either the "I can't eat anything, I've worked so hard and don't want to lose it" or the "I deserve this, I worked so hard!"

Both approaches lead to negative results. The first one, "I can't eat anything" approach, leads to you feeling "left out" when everyone else is socializing and celebrating; it almost makes you stop living for fear of gaining weight. The second approach can be devastating as well, "I deserve this, I worked so hard": true, you may have worked your butt off, however, throwing it all away over the next two months doesn't seem worth it, does it?!

To both parties I offer a solution: indulge, splurge, celebrate, be a part of the festivities, but make those splurges worth it! You have worked so hard, you do deserve some indulgence, isn't that part of the reason you work so hard?! Just don't make every day, every meal a "splurge": a write-off for a hard workout.

Take a look at your week coming up and map out when you can eat clean that week and when you may want to indulge a bit more. Try to keep it to 2 meals a week, if trying to lose weight, where you splurge and keep the rest extra clean. Drink tons of water, eat lots of green veggies and fill up on fiber filled food. Keeping these tips in mind, should help your holiday season to be fun and flavor-filled and you looking fabulous!

JTT

Parabens yummy!

I could go for a bowl of Pasta with a side of methylparaben, ethylparaben, and of course butylparaben. NO one has ever said that! Yet, those names listed above are in our food supply, in cosmetics, perfumes, deodorants, along with numerous other products we use daily.

So, what's the problem and why am I ranting?!  I was so excited for my chicken tacos on sunday night; my husband bought some corn tortillas that I was ready to use- until I read the list of ingredients. Methyparaben and Ethylparaben were two of the leading ingredients. I threw them away immediately and was so angry people are eating these not knowing what's really in them!

Parabens  are a group of chemicals that are used as preservatives. In theory, they are great. They prevent the growth of yeasts, molds, and bacteria, so yes, they preserve things that we don't want spoiling on us. But at what cost?! There have been links found to breast cancer and parabens. Many different biopsy samples have had high concentrations containing parabens. Now, while it is not a direct link to breast cancer, it is concerning that so many biopsies have contained significant amounts of said parabens. They also have an estrogen-like affect on our bodies, again not a direct link, but adding substances that act like hormones normally isn't a good idea.

I know it's hard to preserve food and that why parabens are so prevalant in our food supply. I am asking you to reduce the intake of parabens, read packages and think before you bite or slather that shampoo. Our bodies absorb through our skin and digestive system and while they are great at detoxing, we don't need to overload our systems with preservatives that probably aren't good for us. A great way to avoid parabens is to shop on the outer perimeter  of the grocery store. We are talking fruits, veggies, meats, beans, legumes, and dairy. Items that are packaged are generally not going to have as much nutritional value and have the risk of additives you don't need. Label reading and learning what the back of the package means are both important. A general rule is if it has ingredients you can't pronounce, it probably has junk in there you don't need. Now, like everything, not all trans fat, chemicals, and preservatives can be avoided, but lessening yours is a good start!

I added links to both FDAs and breast cancer foundations findings on parabens...
http://www.fda.gov/cosmetics/productandingredientsafety/selectedcosmeticingredients/ucm128042.htm

http://www.breastcancerfund.org/clear-science/radiation-chemicals-and-breast-cancer/parabens.html

Metabolic Resistance Training

What is metabolic resistance training?! Its the workout you want to be doing if you want to burn fat, build lean muscle, and boost your metabolism. MRT is a high intensity interval workout that uses challenging weights, full body exercises, and minimal rests to put demand on both your cardiovascular and muscular systems. It's what you need if you want your body to change and haven't been getting results from your current routine. MRT uses multi-joint exercises, compound movements, weights that make your muscles burn (with good form of course), and intensities that can't be maintained for a very long time. It's your "no wimpy weights" and your "bring it" workout. 

To get the maximum benefit, do this type of training two to three days a week on non-consecutive days! I was just on fox 2 news demonstrating the workout, please check out the video here.

Vacation time!

After spending a family-fun week in Mackinac, my husband and I decided to hit the reset button. We started off right on vacation by adding in tons of running and biking; however, we may have had a few too many splurges!

Vacation is all about enjoying yourself and taking a break from daily stresses. I think an important thing to remember is to not let your vacation backpedal all of your hard work, both nutritionally and physically. If you are taking a week off from exercise, a good rule is to keep your nutrition really clean. Focus especially on vegetables and protein to keep yourself satisfied. If you are indulging in some decadent food, enjoy it, watch your portions, and make sure to get in some exercise.

No one can be expected to eat healthy and exercise every day; we all need a break. Like all things though, moderation is important. Keep to your clean eating and get that work out in, and you can reach your fitness goals!

--Jackie The Trainer

Have you ever thought, I won't eat that, I know it's not good for me and I am really "watching my diet" or maybe it's "I will only have a bite."Whatever food you are trying to "stay away" from, can and will eventually break you down and decrease your willpower!

So I say, have strategies set in place to help you when your willpower leaves you. No one has unlimited willpower, at some point, yours will be shaken! Have a strategy in place to help you get past when willpower isn't enough. It's okay to have those splurges but if they are continuous, that is not going to be good for your long-term fitness goals.

Having strategies set in place to not tempt you will be a great way to help that willpower!

Some good strategies:

1. Don't have foods that you typically overeat in the house if you aren't able to control yourself.

2. Don't let yourself get too hungry, this will definitely lead to overeating, keep healthy snacks on hand.

3. Let yourself have a splurge every once in awhile, remember that 90% rule!

4. Go for a walk to clear your head, most of the time these lapses of willpower have more to do with what's going on mentally than your physical need.

5. Ask yourself, "Is this stomach hunger or mouth hunger?" Am I really hungry for food or am I eating because of something else?

*So this week, set up some strategies to help you succeed! Good luck and go get fit!

To be or not to be...Sore that is?!?

I continually have clients asking me if they should be sore, if they shouldn't be sore and if they should be sore in this place or that place. What seems like it should be an easy answer isn't. Just because you have soreness after a workout doesn't mean you worked harder than the workouts you aren't sore in.

A couple of things are happening to make you sore or not sore: Your muscles are broken-down after a workout, sometimes leading you to feel DOMS (Delayed Onset of Muscle Soreness.) You may feel DOMS if: You are working out a new muscle, you are new to working out, you changed the reps to a ton higher or added alot more weight.

You may not feel DOMS if: You are doing new exercises and that muscle group is strong, you are doing a similar workout that your body has learned to adapt to, you are in shape, you took the appropriate measures with nutrition and post-workout rehab for your body or the not desirable one, you aren't working out enough!

So the answer to be or not to be sore, depends on your muscles, your workout, your time working out, how hard you workout, how fit you are and how you treat your body after the workout.

Don't get me wrong, I like to hear I made a client sore, but the good kind of soreness! The best way to measure if you workouts are working for you are: are you getting closer to your goal, are your measurements changing, and how are you feeling physically and mentally? If you are getting closer to your goal, if your measurements are changing and if you are feeling better physically and mentally, then I'ld say your workouts are working for you!

Have a great week and check out my blog for some snack updates and additional nutritional tidbits! http://reachyourfitnessgoals.blogspot.com