What is a calorie? What is a carbohydrate? What is fat? What is a protein?
We are a world obsessed with these things but I bet most of you can't tell me what exactly a calorie is. Don't feel bad, you're not alone, and I'm here to tell you what it is and a little more. Fact, the more educated we are on a particular topic, the easier we are able to find a solution. So let's dive right in.
What is a calorie?
Textbook definition: The amount of energy it takes to raise one gram of water one degree Celsius. One calorie equals 4.18400 joules.
A lot of people think calories are bad things in food that we don't need. Hence the term "burning calories". We aren't so much burning them as much as measuring by them. Our bodies function off heat energy. When we look on the back of a package of pizza and it says there are 500 calories per slice that is telling us it will take your body 500 calories to burn off that piece of pizza. That is excess energy your body is using just to burn off that food. Then it can get back to burning to producing energy to maintain your body's normal functions or (as most of us prefer) burning for weight loss. Calories are provided by fats, carbohydrates, and proteins.
What is a carbohydrate?
Textbook definition: An organic compound that consists of carbon, hydrogen, and oxygen in a 2:1 ratio.
What does this mean to you? It is your body's most readily available and easy to use energy source. Carbohydrates are what fuels our body for work (glucose). Carbohydrates are also a synonym for saccharides (sugar). There are complex carbs and there are simple carbs. For the sake of keeping it simple today, we won't get into the differences (I'll post another blog later). Our body needs carbs or it has no energy to function. That is why the Atkins diet is such a poor diet, you can't go even a day without carbs or your body will start to shut down without the proper energy to fuel it. Where we run into problems with weight control is when we consume too much energy that our body doesn't need it so it stores it instead.
What is protein?
Textbook definition: Large molecules consisting of amino acids which our bodies and the cells in our bodies need to function properly.
Everything is protein. From our skin, our hair, our muscles, protein accounts for 20% of our total body weight. Protein itself is made of amino acids, or building blocks. Our bodies need protein to build new cells, new skin, new muscles. Plus, another great thing about protein is it only has 4 calories per gram (as apposed to fat that has a whopping 9 calories per gram). What does this mean to you? Protein is a bargain, you can eat less of it and feel full more quickly!
What is fat?
Textbook definition: Consists of a wide group of compounds that are generally soluble in organic solvents and generally insoluble in water. Chemically, fats are triglycerides, triesters of glycerol and any of several fatty acids. Fats may be either solid or liquid at room temperature, depending on their structure and composition. Although the words "oils", "fats", and "lipids"
are all used to refer to fats, "oils" is usually used to refer to fats
that are liquids at normal room temperature, while "fats" is usually
used to refer to fats that are solids at normal room temperature. (I took this from Wikipedia, lengthy but accurate)
There are all different kinds of fats. Again, for the sake of keeping it simple I will post a blog later. Fat is what actually helps communication in our bodies happen. It is great at sending hormonal signals throughout the body and tells us when we are low on energy. We have fat everywhere in our bodies. If you were to take an MRI you could see all of this fat as white areas. Of course, we know excess fat is bad for us but it is also important to know due to it's importance in relaying messages in our body and cushioning our vital organs we need fat! We just have to be careful where our sources of fat come from. An easy way to decide where our fats come from: If the fat is solid at room temperature (i.e. butter and lard) it doesn't have the nutrients we need. If it is liquid at room temperature (i.e olive oil) it has the healthy nutrients our body needs to maintain great communication and cushion our organs and joints.
Monday, October 8, 2012
Thursday, September 13, 2012
Monday, September 10, 2012
Change, the psychology behind it.
We all know making goals and reaching them is a very difficult process. Some of us don't even want to set goals. Others set goals but are really unsure how to reach them. There are people who have no idea how to even set a goal. Others still know exactly what the goal is and how to reach it they just prefer not to for lack of motivation. Do any of these sound like you? There are stages that EVERYONE goes through when deciding to make change (or not). If you can place yourself in any of these stages and figure out where you are maybe it will be easier to then move forward and really make the change that you want. This is the Stages of Change Model. I will walk you through each stage and describe each of them a little bit.
Stage 1- Precontemplation
Someone in this stage can be described as someone who isn't even thinking about change. This person can also be described as "in denial" about their current lifestyle. An example would be a man who is 100 pounds overweight, has diabetes and continues to eat poorly and does not exercise. Some reasons someone may be in this stage may be due to the denial or just simply lack of education about proper eating and the benefits of exercise. Fixing these problems are the easiest yet most people find it the hardest to do. Some examples of positive change would be just to rethink this behavior and think of the consequences were this behavior to continue.
Stage 2- Contemplation
Most people will probably find themselves in this stage and most of those people won't make it past this stage. In this stage a person has become more aware of their situation through research or inward reflection and are thinking of finally making the change. Setbacks in this stage might include conflicted emotions or doubt. A typical mindset is that of giving something up rather than gaining physical or mental benefit. Contemplation may last for months or even years. A really good question a person could ask themselves to help them through this stage is simply, "Why do I want to make this change?"
Stage 3- Preperation
This is the stage where small changes start to happen to reach the larger goal. If weight loss was the goal then switching to lower fat foods is a good small change to make. A really great way to make this stage successful is to write down the goal(s) so it (they) can be physically reinforced. Make a plan of action.
Stage 4- Action
Before this stage is achieved the first 3 stages have to have been completed thoroughly. Failure sometimes happens in this stage because Stage 2 or Stage 3 wasn't planned out well enough. Some steps to take to ensure failure doesn't happen is find a support group. Outside motivation always make it easier. Rewards also work very well for positive reinforcement in this stage.
Stage 5- Maintenance
This stage is all about avoiding all previous thoughts and habits and keeping up with the new positive enforced habit. During this stage it becomes a little easier due to repetition and comfort level. Rewards for avoiding temptations are still a great positive reinforcement in this stage. The most important thing to do in this stage is to develop a way to cope with temptation. Temptation will happen.
Stage 6- Relapse
First thing to do in this stage is to remind yourself that it was only a minor setback. The ultimate goal isn't ruined. Relapses are common and are easily fixable. Feelings of failure and disappointment are common. The important thing is to keep your confidence. Identify why you slipped and fix it. The best thing to do is maybe go back to Stage 3 or Stage 4 and start over. The best and most effective methods often didn't work the first time, ask any scientist or engineer. Reaffirmation is your best tool.
Now the key is to find where you best fit in this model and do what is necessary to move to the next step. It isn't easy, but if it was then everyone would would be doing it and then it wouldn't mean as much. Right?
Stage 1- Precontemplation
Someone in this stage can be described as someone who isn't even thinking about change. This person can also be described as "in denial" about their current lifestyle. An example would be a man who is 100 pounds overweight, has diabetes and continues to eat poorly and does not exercise. Some reasons someone may be in this stage may be due to the denial or just simply lack of education about proper eating and the benefits of exercise. Fixing these problems are the easiest yet most people find it the hardest to do. Some examples of positive change would be just to rethink this behavior and think of the consequences were this behavior to continue.
Stage 2- Contemplation
Most people will probably find themselves in this stage and most of those people won't make it past this stage. In this stage a person has become more aware of their situation through research or inward reflection and are thinking of finally making the change. Setbacks in this stage might include conflicted emotions or doubt. A typical mindset is that of giving something up rather than gaining physical or mental benefit. Contemplation may last for months or even years. A really good question a person could ask themselves to help them through this stage is simply, "Why do I want to make this change?"
Stage 3- Preperation
This is the stage where small changes start to happen to reach the larger goal. If weight loss was the goal then switching to lower fat foods is a good small change to make. A really great way to make this stage successful is to write down the goal(s) so it (they) can be physically reinforced. Make a plan of action.
Stage 4- Action
Before this stage is achieved the first 3 stages have to have been completed thoroughly. Failure sometimes happens in this stage because Stage 2 or Stage 3 wasn't planned out well enough. Some steps to take to ensure failure doesn't happen is find a support group. Outside motivation always make it easier. Rewards also work very well for positive reinforcement in this stage.
Stage 5- Maintenance
This stage is all about avoiding all previous thoughts and habits and keeping up with the new positive enforced habit. During this stage it becomes a little easier due to repetition and comfort level. Rewards for avoiding temptations are still a great positive reinforcement in this stage. The most important thing to do in this stage is to develop a way to cope with temptation. Temptation will happen.
Stage 6- Relapse
First thing to do in this stage is to remind yourself that it was only a minor setback. The ultimate goal isn't ruined. Relapses are common and are easily fixable. Feelings of failure and disappointment are common. The important thing is to keep your confidence. Identify why you slipped and fix it. The best thing to do is maybe go back to Stage 3 or Stage 4 and start over. The best and most effective methods often didn't work the first time, ask any scientist or engineer. Reaffirmation is your best tool.
Now the key is to find where you best fit in this model and do what is necessary to move to the next step. It isn't easy, but if it was then everyone would would be doing it and then it wouldn't mean as much. Right?
True.
Your willingness to change has to be greater than your willingness to stay the same. If you are still talking about making a change but haven't done anything about it, then you obviously have no problem staying the way you are.
Wednesday, September 5, 2012
My thought of the day.
Please stop running in 100 degree heat. In your mind you are proving you are badass. In our minds we are just hoping you don't die. Truth. There is no reason to do it unless you might be training for a marathon in Hawaii as a professional (keyword there) runner. You will get the same benefits, minus a heat stroke, if you wait until it cools off in the evening or just do it in the early morning hours.
Monday, August 27, 2012
Comfort, it isn't meant for healthy.
Guess what? If all you ever do is walk on a treadmill, the only body you will ever have is the body that walks on a treadmill. If that is the body you want, great, then don't bother reading the words after this sentence. Muscle isn't made with magic. Getting results means getting out of your comfort zone. If it doesn't hurt, it isn't working.
You can sit on the couch all day watching the television and gawk at all the six-packs and perfect physiques all you want but that won't get you anywhere. You can continue to use that one piece of machine in your spare bedroom every morning before work and wonder why you don't have abs yet OR you can actually make it hurt and make it actually worth your time. Now I'm not saying spend two hours in the gym everyday. That is overkill. The only people that spend two hours in the gym everyday are Meatheads. Meatheads who do 10 reps of bicep curls, flex for themselves in the mirror, and then hog a bench to sit and text all their Brosephs and Bosses. All I want from you is a real, dedicated 45 minute slot of your most days of the week. If you really push yourself AND make every minute count you can be done in 45 minutes easy AND still get awesome results.
Se let's map out what a 45 minute workout looks like. Do a really great 5 minute total body warm-up (every time you work out). I honestly got asked the other day if doing a really great total body warm-up on Monday could last through the weekend until the following Monday. No. Dumb. Anyway, after your warm-up make a circuit of 10 really great multi-joint exercises. Examples? How about turning a Reverse Lunge into a Reverse Lunge with an Overhead Press via kettlebell or dumbbell? Push-up with a Dumbbell Row. Step-Ups? Burpees? Clean-and-Press. Side Plank Leg Lifts. Plank with Band Pulls. Dynamic Hip Extensions. Deadlifts! Deadrows! Shelks, OH MY! (See what I did there? 10 exercises for your very first circuit) Your welcome. Try that circuit for 30 second intervals. If that is too easy you can go up to 45 seconds or even 1 minute per exercise. Remember to make the transitions between exercises minimal. It's all about getting as much done in as little time as possible. After you complete the circuit one time through, allow 60 seconds of rest. If you need more time make it 90 seconds. Then repeat. After you complete two rounds then you can cool down by stretching the muscles. Make sure to include every muscle you worked. Look at that, you still have time to put away everything and get out of the gym in under an hour.
If you just did all of that and didn't break a sweat or get your heart rate up at all you didn't do it fast enough or lift heavy enough. Remember, if it didn't hurt it didn't work. Results aren't found in the Comfort Zone. They are found in the Results Zone. The Results Zone isn't found without a little discomfort.
You can sit on the couch all day watching the television and gawk at all the six-packs and perfect physiques all you want but that won't get you anywhere. You can continue to use that one piece of machine in your spare bedroom every morning before work and wonder why you don't have abs yet OR you can actually make it hurt and make it actually worth your time. Now I'm not saying spend two hours in the gym everyday. That is overkill. The only people that spend two hours in the gym everyday are Meatheads. Meatheads who do 10 reps of bicep curls, flex for themselves in the mirror, and then hog a bench to sit and text all their Brosephs and Bosses. All I want from you is a real, dedicated 45 minute slot of your most days of the week. If you really push yourself AND make every minute count you can be done in 45 minutes easy AND still get awesome results.
Se let's map out what a 45 minute workout looks like. Do a really great 5 minute total body warm-up (every time you work out). I honestly got asked the other day if doing a really great total body warm-up on Monday could last through the weekend until the following Monday. No. Dumb. Anyway, after your warm-up make a circuit of 10 really great multi-joint exercises. Examples? How about turning a Reverse Lunge into a Reverse Lunge with an Overhead Press via kettlebell or dumbbell? Push-up with a Dumbbell Row. Step-Ups? Burpees? Clean-and-Press. Side Plank Leg Lifts. Plank with Band Pulls. Dynamic Hip Extensions. Deadlifts! Deadrows! Shelks, OH MY! (See what I did there? 10 exercises for your very first circuit) Your welcome. Try that circuit for 30 second intervals. If that is too easy you can go up to 45 seconds or even 1 minute per exercise. Remember to make the transitions between exercises minimal. It's all about getting as much done in as little time as possible. After you complete the circuit one time through, allow 60 seconds of rest. If you need more time make it 90 seconds. Then repeat. After you complete two rounds then you can cool down by stretching the muscles. Make sure to include every muscle you worked. Look at that, you still have time to put away everything and get out of the gym in under an hour.
If you just did all of that and didn't break a sweat or get your heart rate up at all you didn't do it fast enough or lift heavy enough. Remember, if it didn't hurt it didn't work. Results aren't found in the Comfort Zone. They are found in the Results Zone. The Results Zone isn't found without a little discomfort.
Thursday, August 16, 2012
Exercise, a shift in mind-set.
I always preach about how exercise and a healthy lifestyle is more than just working out and eating the right foods. It has to do with mental wellness as well. The thought we put into our lifestyle is just as important as the physical execution. Putting your mind in the right place first will make all the hard stuff that comes later seem a little easier.
When it comes to working out we are often negative in mind because most people don't enjoy it. Begrudgingly we get through it all the while thinking in our heads "This sucks. I hate this. I really have 30 minutes left? Wow, I'm so glad I'm here right now so I can torture myself.." Even with a positive mind set we sometimes see a particular exercise and think "Can I even do that?" What if we changed that one little thought of "Can I?" to "Can I do more than 1?" Just that little mental shift can make all the difference. Now you've committed your muscles to doing at least 1 so they are ready to go and give it a try. How else will you grow if you don't push yourself beyond your perceived limits? I guarantee you more times than not you will get at least 1 rep. Sometimes 1 rep makes all the difference.
If it is the fear of looking dumb in front of other gym-goers that is keeping you from trying new things, take a moment and actually look around you. You will notice no one is even paying you a glance. No one cares what you do in the gym, they are too busy with themselves and their own workout. IF they are looking at you, it's time to find a new gym anyway because that is creepy. Think of this, what if you actually did something new and it caught someone's attention and they in turn tried something new? You just inspired someone. Wouldn't that just make you feel all gooey inside?
Get in the gym or get with a trainer and quit talking yourself out of a really great, results oriented workout. Positive thoughts, positive results!
When it comes to working out we are often negative in mind because most people don't enjoy it. Begrudgingly we get through it all the while thinking in our heads "This sucks. I hate this. I really have 30 minutes left? Wow, I'm so glad I'm here right now so I can torture myself.." Even with a positive mind set we sometimes see a particular exercise and think "Can I even do that?" What if we changed that one little thought of "Can I?" to "Can I do more than 1?" Just that little mental shift can make all the difference. Now you've committed your muscles to doing at least 1 so they are ready to go and give it a try. How else will you grow if you don't push yourself beyond your perceived limits? I guarantee you more times than not you will get at least 1 rep. Sometimes 1 rep makes all the difference.
If it is the fear of looking dumb in front of other gym-goers that is keeping you from trying new things, take a moment and actually look around you. You will notice no one is even paying you a glance. No one cares what you do in the gym, they are too busy with themselves and their own workout. IF they are looking at you, it's time to find a new gym anyway because that is creepy. Think of this, what if you actually did something new and it caught someone's attention and they in turn tried something new? You just inspired someone. Wouldn't that just make you feel all gooey inside?
Get in the gym or get with a trainer and quit talking yourself out of a really great, results oriented workout. Positive thoughts, positive results!
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