Category Archives: Fitness

Authenticity in an Image-Focused World

Authenticity is a word that has been tossed around a lot in the media. Probably because we live in a world where we have to discern between fake and real news. Where air brushing apps are within everyone’s reach, not just professional photographers’. And where Instagram and Facebook algorithms dig their hooks in and glue us to devices. Ever heard the saying “If there isn’t a picture, it didn’t happen”…? Sometimes I wonder if people remember that I’m an exercise professional since I don’t take very many photos while working out like some fitness pros and exercise fans do. *Sigh.*

 

 

Summer is the second-most photographed time of year to the holidays. It’s natural to want pictures to hold on to memories, to tell a story, and to capture the feeling of the moment. After all, holidays and summer vacations are special times of the year. But what about when picture-taking becomes more about being seen and fitting a mold than about embracing who you are and enjoying life? This is where we come into problems. And it’s not a problem exclusive to frequent picture-taking, it’s also a challenge for many people who embark on fitness goals. People come into exercise with an idea of what they want to look like and try hard to force their bodies to change shape. Like if they don’t look a certain way by a designated point in time then they’ve failed.

I get really disappointed when I see personal training clients struggle. There are so many positives to be gained from exercise, even if your results don’t make you feel like snapping selfies in your bikini left and right. (Many of those who do are feeling proud for fitting into a mold – a toned physique, chiseled abs, plump booty, etc.) In my opinion, exercise isn’t supposed to make us all look alike. It’s about helping us live our individual, unique lives to the fullest.

 

 

The definition of authenticity is “made to be or look like an original.” Blogger on PsychCentral, Margartia Tartakovsky, explains how she lost touch with her own voice and originality when she struggled with body image and exercise:

“Sure, it may seem obvious but when you’re deeply entrenched in a negative body image and someone – a weight loss or diet company, women’s magazine – offers you a solution, you hold onto it with all your might. You grip the rope tighter and tighter, hoping that your hips being smaller will give you something you’re seriously missing. Hoping that happiness will come through the door.”

I see what Margartia describes happen a lot. People exercise rigorously thinking it will build up their confidence and fill the void of whatever troubles them. The second that results slip or they get sick or injured, that entire facade comes crashing down. They realize their worth wasn’t all that secure after all. They pinned it on something temporary and fleeting – physical achievement.

 

 

So how does one chase after their fitness goals (and even snap and post pictures) while remaining authentic? 

Psychology Today explains the following qualities of inauthentic people:

  1. Are self-deceptive and unrealistic in their perceptions of reality.
  2. Look to others for approval and to feel valued.
  3. Are judgmental of other people.
  4. Do not think things through clearly.
  5. Have a hostile sense of humor.
  6. Are unable to express their emotions freely and clearly.
  7. Are not open to learning from their mistakes.
  8. Do not understand their motivations.

Conversely, these are the qualities of authentic people:

  1. Have realistic perceptions of reality.
  2. Are accepting of themselves and of other people.
  3. Are thoughtful.
  4. Have a non-hostile sense of humor.
  5. Are able to express their emotions freely and clearly.
  6. Are open to learning from their mistakes.
  7. Understand their motivations.

 

While we may not identify with every quality on each list, there’s a strong chance we identify with some on both. For example, I’ve gone through periods in my life when I looked to others for approval, was less apt to learn from my mistakes, and made quick, emotionally-charged decisions that weren’t well thought through. We all live, learn and grow. But what’s important is not that we’re perfectly authentic each and every day but that we’re self-aware enough to move our lives in that direction. To understand the heart of what motivates us and to ensure it aligns with our original selves. To be careful that we don’t lose ourselves to false, image-driven virtual realities or to working hard to fit into a mold.

Everything changes when the motivation behind exercise and fitness goals shifts. For example, someone who wants to get skinny because they want “revenge” on an ex, to prove how special they are, to attract more outside attention, or to look more like their friends, isn’t exercising from a place of motivation that can last. (And it if does endure then they’re likely setting themselves up for other personal obstacles.) Someone who exercises because they want to feel their best, stay healthy, be more energized, etc. is going to better handle the ups and downs that life and shifting exercise schedules dole out.

 

 

Inauthentic Reasons to Exercise:

  • Desire for more outside attention
  • Desire to look better for pictures and social media approval
  • Seeking “revenge” on an ex; “look how great I look now that we’re not together”
  • To look better than one’s friends
  • To look similar to one’s friends
  • To fit the mold of a particular body type or physique
  • To look good for the opposite sex
  • To gain followers or fans
  • Self-inflicted punishment for shame and guilt
  • Because someone said “you have to exercise”

Authentic Reasons to Exercise:  

  • To improve quality of life
  • To better enjoy one’s body
  • To improve both internal and external health
  • To see what one is capable of
  • To improve the body’s quality of movement
  • To look one’s personal best
  • To improve posture and body language
  • Desire to gain confidence and improve body image
  • Desire to prevent and improve injuries
  • Desire to improve at and enjoy a sport

If you can think of more examples for either list I would love to hear them!

 

Being authentic can change your health and elevate your fitness results thanks to giving you a solid platform from which to jump. One you can return to when you need a breather and to feel reassured before jumping forward again. And again. And again. Being inauthentic will simply leave you treading water. What motivates you to exercise?

 

Yours in health and wellness,

Maggie

 

 

 

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A Personal Trainer’s Love Letter for People Who Want to Lose Weight

I considered titling this post “What Everyone Who Wants to Lose Weight Needs to Hear” but that sounded harsh. And the point of this article isn’t to lecture, it’s to reassure. Consider it my love letter. The words from my heart for all those who’ve been disappointed by the fitness industry or guilt-tripped into buying a diet plan or product. I know you’re frustrated. I know you’re self-conscious at times (especially in the gym, if you ever set foot in that awful place, right?). But here are all the ways you can rise above the bull**** and take ownership of your health once and for all. And the best part? Not a single claim about “the right” kind of exercise or eating program. Because we both know chances are that they’ve already failed you.

 

 

Personal Trainers Won’t Judge You

I know it’s super intimidating to see well-sculpted trainers walking the gym floors but trust me, they get you more than you think. In fact, a lot of fitness professionals have been inspired to work in the industry because they’ve gone through personal health, weight or athletic struggles themselves. These people are full of empathy and are good listeners. If you’re willing to open up and be vulnerable, they’re sure to put their best foot forward to guide you on your weight loss journey. Please know that when you approach a trainer they will not judge you! We work with people every day who are dealing with the complex emotional and physical struggles that accompany weight loss.

 

Kiss Your Guilt Goodbye 

I’ve worked with a lot of clients who will have a late afternoon slump at work or a late-night anxiety attack at home that sends them in search of the good stuff (i.e., the cookies, ice cream, chips). They tell themselves they will only eat a few bites of the yummy snack but before they know it, their desire to feel better has led them to consume the entire sleeve of cookies, pint of ice cream or bag of chips (or sometimes all of the aforementioned at once!). Guilt drives these actions, not hunger. So, it’s time to kiss your guilt goodbye.

It takes some practice but in the moments when you catch yourself at risk for mindless overindulging simply remind yourself that you’re not a bad person for wanting a treat. Enjoy it. Relish it. (That’s right – no food is off limits entirely and emotional eating is OK sometimes – yes – it’s OK!). Remind yourself of all the reasons you will feel better if you don’t let yourself spiral with the overeating. Remind yourself of how you have felt after episodes like this in the past and put the food down after you’ve had a little bit. Even when you’re tempted to guilt yourself over slip-ups for overeating (which will happen) – don’t! This practice in self-control and self-talk will eventually lead you to a place in life where you can enjoy a small dish of ice cream guilt-free instead of a whole pint with a side of self-shaming. Remember, there are chances every day to practice and you will get better in time. Guilt sends people backwards, not forwards.

 

 

Don’t Panic 

When ANY of us humans are confronted by an uncomfortable situation we routinely have a knee-jerk, panicked reaction to try and rid ourselves of it right away. Similarly, the fear of our excess weight can startle us so badly that we are desperate to do anything to make it go away quickly. To feel better again. But the challenge with reacting in a panic is that we don’t choose very sustainable actions for feeling better.

You deserve better than short-sighted actions and measures that shed weight quickly. You deserve the luxury of taking your time to find better health. If it’s over the course of a few years of slow but sustainable change then so be it! Almost every program that has you shed weight really quickly is at VERY high risk of having you rebound in weight gain just a short stretch down the line. You can still see and feel incredible changes in your body and health without feeling the rush to do it in 90 days. Don’t panic, just commit to taking one step at a time.

 

Become a Well-Equipped Warrior

Weight loss is emotional. It’s tough. There can be a long story behind why someone hides behind her weight for security or why another person keeps losing and regaining that same 50 lbs. Oftentimes, healthy exercising and eating isn’t enough because your mind keeps playing hardball. It stays fixated on your past trauma or reminds you of cruel words or abuses from authority figures. Sometimes, our minds can’t stop playing “the comparison game,” looking at other people and social media highlight reels and wondering why our lives feel less happy and beautiful.

The weight loss journey is often undertaken as an individual process. But how many wars are won as a one-woman show? Warriors need a support system to win. Warriors need people who are willing to boost them up and support them through the mental and physical obstacles standing in their way of losing weight. These support systems can come from significant others, family members, friends, fitness professionals, nutritionists, life coaches, psychologists and doctors. Most people who struggle to lose weight or who have cyclical weight fluctuations will greatly benefit from seeking out the guidance and counsel of a mental health professional. Please don’t look at scheduling an appointment with a psychologist as a failure. It’s a MAJOR win and will probably be the missing element that will help you finally gain control over your body.

 

 

Your Health is More Valuable Than Any Product

I’m not a product person. I’ve had dozens upon dozens of well-meaning and passionate individuals approach me about the health/nutrition product lines that they sell. They want me to join their ranks and represent the line or help spread the word to my audience. I’m always happy to enlighten clients and readers about what different products are out there; HOWEVER, there isn’t a bone in my body that can endorse a product line as being an excellent be-all-end-all, go-to for weight loss (even well-deserving, scientifically-backed ones!).

There isn’t a single nutritional supplement, shake or meal plan that you’re going to be willing to consume in excess (and pay up for) for your entire life. That’s right. I’m a professional who wants to see you succeed long-term. I don’t give a rat’s *** about before and after photos for results people get in 30 days because you know what almost ALWAYS happens? The weight comes right back on when people abandon the short-term exercise program or “drink-this-shake-in-place-of-most-of-your-meals” plan.

YOU deserve to learn how to get control of your REAL life (ya know, the one that continues after the fad diet). YOU deserve to eat REAL food. YOU deserve to keep the weight off. YOU deserve to feel proud of your progress even if it’s not as dramatic as before/after pics from a 60-day plan. Remember, these photos aren’t the full story. How many of these people are posting a two-years later pic and boasting about it? 

 

 

Your Mind is Powerful But it’s Not Always Right

A lot of people who want to lose weight feel like the whole room is staring at them – at their thick thighs or fleshy belly, vanishing waistline or double chin. They stand in the middle of parties and boardroom discussions feeling unworthy and self-conscious. Same thing goes for in the gym. But hear me on this one: YOU ARE WRONG. You’re not unworthy. And no, the whole room (or gym) is NOT picking apart your faults. You are your greatest critic.

The second we get out of our heads is the second we free ourselves of shame, blame and ridicule. Don’t you think you deserve that? Remind yourself of the many things you’re great at and the wonderful qualities that are deeper than the surface. These are your core. Not your physical appearance. When we place our confidence on those lasting qualities, we gain the power to approach our body transformations with a calm mind instead of a ridiculing one.  

 

Remember, You CAN 

The tagline for WellnessWinz is “Start Believing You Can.” I chose this years ago because so many people hit roadblocks in their mind that prevent their bodies from performing. The same can be said for people in their careers and relationships. Our minds can be powerful vehicles driving our energy and decisions.

Your weight CAN be lost. I know it doesn’t feel like it. Your mind is probably telling you that you’re stuck with it… but you’re not. The second you believe that you can commit yourself to the incremental changes that amount to permanent weight loss is the second that your life changes. The physical process of losing weight may take a little time but the mental shift required to jump start it all can happen today.

 

Yours in health and wellness,

Maggie

 

 

My Thoughts Shared on MyFitnessPal and Thrive Global

Quick shameless plug (…or two):

This week I was honored to be one of several featured trainers on Under Armour’s MyFitnessPal blog! This is basically a life dream, so I can’t help but gush a little. The article, The Best Way to Spend 30 Minutes in the Gym, reviews what each of us trainers prefers to do for exercise when we only have 30 minutes to work out.

To clarify; despite how I was paraphrased in part of the article, I don’t think everyone should “take it fairly easy” with exercise when they only have 30 minutes to expend energy. That said, sometimes it’s appropriate to enjoy a recovery workout or some steady-state cardio. For example, now that I’m a woman in my 30’s and a mom who needs time-efficiency and stress reduction, I prefer to steer away from high-stress workouts like HIIT. Trust me, I’ve done PLENTY of HIIT workouts in my lifetime. Maybe too many. But my body calls for something less strenuous in this season of life when hormone balance needs to be respected and immune health kept strong. To read what I prefer to do with my 30 minutes, and what other trainers do, check it out: Read More.

My last shout out is for an article written by the incredible, bold and fearless Sandra LaMorgese on Arianna Huffington’s health and wellness platform, Thrive Global. The article: How Social Media Complicates the Positive Body Image Revolution includes my personal thoughts about social media and how it can [at times] let us all down. Sandra reflects on her own physical journey and why she took on a new attitude about her health in her 60’s (oh yea, and now she’s a model). It’s a great, worthwhile read. Enjoy!

Yours in health and wellness,

Maggie

Who Should Do HIIT? (and who should NOT)

 

High-intensity interval training (HIIT) has been extremely popular in the exercise realm for the last five or so years. High-intensity interval training consists of exerting maximal physical effort for an exercise set or period of time (typically less than two minutes) followed by a period of active recovery. The back-and-forth cycling between tough exertion and lighter movements has been proven to be a time-efficient way to exercise. HIIT can be done for anywhere between 15-45 minutes, meaning you “get it done” in a short period of time. Most notably, HIIT workouts produce excellent results because they target lots of muscles and burn calories both during and after the actual exercise bout. Not too shabby, I must say. 

While HIIT workouts seem like a sure-fire answer for quick weight loss and time efficiency, they’re not for everyone. Let’s review who should do HIIT workouts and who should approach them with caution (or avoid them entirely).

 

 

Who Should Participate in HIIT?

HIIT is an excellent workout option for people of all ages who are in good physical health. Generally speaking, as long as someone doesn’t have an injury or medical reason to abstain from exercise, they can do HIIT.

Most of the time when people hear the word “HIIT,” it conjures up thoughts of doing box jumps, wind sprints, burpees and squat jumps. Ahhh, the glory days of every athlete. But HIIT encompasses a scope much broader than this. A”HIIT workout” may look very different for a 50-year old woman who is working with a trainer to get her heart rate up and down. She may power walk on a treadmill incline for her high-intensity portion and then do slow hip bridges lying on a mat as her active recovery. A 20-something group exercise participant may comfortably do lunge jumps with dumbbells for the high-intensity portion followed by sit-ups for the active recovery. Everything about HIIT, and exercise at large, is subjective.

What feels tough for one person is not the same for the next person. Just because HIIT can be modified for an individual’s personal level of fitness doesn’t mean it’s the best idea for certain people. I’ve seen too many folks walk into HIIT-style workouts and overexert themselves to the point where they risk injury. No bueno. I’ve also seen plenty of people come out of HIIT workouts hating life. Well…hating exercise, at least. Sometimes that’s just what people need to get jump-started in fitness and, at other times, that’s exactly why people walk out of the gym and never return. The point remains: HIIT is great, but isn’t ideal for everyone.

 

 

Who Should NOT Participate in HIIT?

The following groups of people should probably avoid HIIT workouts, at least until their health changes:

  • People who are injured
  • Women who are pregnant
  • Women who are in the first 3-6 months postpartum
  • People who are immune suppressed and/or sick
  • People who have a heart condition or have recently undergone cardiac surgery
  • People suffering from osteopenia or osteoporosis
  • People with any form of incontinence, prolapse or pelvic floor weakness
  • *People who are brand new to exercise
  • *People who have no foundation of knowledge for how to perform exercise basics in proper form (ex: squats, lunges, push-ups, planks, etc.)

Most of these groups are relatively self-explanatory. The last two groups of individuals, marked by the asterisk (*) are up for a bit more debate…

People who are very out of shape or brand new to exercise can greatly benefit from HIIT programs. In fact, throngs of women line up to participate in Instagram-famous personal trainer Kayla Itsines’ Beach Body Guide (which focuses on HIIT workouts) and see fabulous results. More power to ’em! The challenge is that a lot of people will embark on HIIT workout programs that are overly grueling and unsustainable for the long-term. HIIT workouts must be done responsibly to avoid burnout and over-training. Trust me, I’m a professional AND I’ve overtrained! Unfortunately, too many people do too much HIIT, suffer the negative consequences, and subsequently get turned off from exercise.

The last group of individuals; “people who have no foundation of knowledge for how to perform exercise basics in proper form,” must approach HIIT workouts with caution. If the instructor isn’t giving cues for how to keep the body aligned and safe during each exercise and doesn’t offer any modifications to make exercises easier or harder, then it may be best to find a new instructor or workout. While it may seem like you’re getting a great workout if you sweat a lot, there can be long-term, significant repercussions from inappropriately stressing your knees, neck, wrists and back. Sweat is not the only indicator of an excellent workout. Can you tell that I’m the exercise world’s policewoman about proper form?! 

Just remember: Exercises done the wrong way break down your body. Exercises done the right way build it up.  

Stay strong, friends! Sweat hard. And treat your body with respect.

 

Yours in health and wellness,

Maggie

PS – If you have more HIIT questions, please don’t be afraid to ask! 

 

5 Health Buzzwords in 2018

Every year there’s a new flurry of health and fitness buzzwords that give rise to a mix of curiosity and anxiety. We’re tossed into the sea of second-guessing and confusion as trends ebb and flow, and the definition of wellness races forward in a new direction. Our minds spin over how to incorporate all the new information. Detox is out and “pretox” is in? Wait…what’s a mitochondria and why should I care? Sometimes, we’re sidetracked for months trying the latest trend in fitness or nutrition.

We’re going to break down five of the latest buzzwords in health today; Femtech, Microbiome, Mitochondria, Pretox and Recomposition, and we’re going to cover practical, non-intimidating ways they can fit into your lifestyle. Begone stress in 2018! Begone!

Femtech

Am I the only woman who is starting to think she may never become pregnant (again) without the help of the Ava Bracelet? Some time around the holidays, when social media was already blowing up with engagement and baby announcements, I started seeing numerous Facebook and Instagram ads featuring well-known Bachelor and Bachelorette stars with their spouses (“casually” lounging around in their pjs at home…while filming ads for millions of viewers, of course). The stars raved to cameras about getting pregnant thanks to the Ava Bracelet. The wearable device helps women track their cycles and become familiar with the timing of ovulation. Is it just me, or is that not what peeing on the stick is for? One Ava customer says:

“I had migraine headaches randomly throughout the month. With Ava, I realized that I always get them like clockwork right after I ovulate. Ava didn’t solve my headaches (if only!) but it does help me be more prepared for them, so they never take me by surprise anymore.”

This is the first of many examples of technology aimed specifically at women. And all of our many complex, men-suck-because-they-don’t-have-’em hormonal and physiological ebbs and flows. Fun, fun, fun. 

Femtech is becoming a billion dollar industry and encompasses technology designed to help women with “fertility solutions, period-tracking apps, pregnancy and nursing care, sexual wellness, and reproductive system health care.” According to Wikipedia…and who doesn’t trust Wiki? All I can say is: IT’S ABOUT TIME. Finally, we’re living in an age where public dialogue over women’s health isn’t quite as taboo. I’m not talking about women’s fitness and weight loss, I’m talking about the tough stuff. Miscarriage. Incontinence. Prolapse. STDs. IVF. Breastfeeding. Egg freezing. Cysts. Fibroids. Menopause. You name it. We’ve likely all dealt with something a bit sensitive and felt like we didn’t have *quite* as much support as we needed at times. With femtech, that just might change.

Not only are there apps and gadgets helping you learn more about your body’s rhythms but there are also some that help you troubleshoot and improve them. For example, MyFlo is a mobile app that helps with menstrual cycle tracking. It goes a step beyond telling you when to expect ovulation and “The Flo,” and offers up interesting tips for how to exercise and eat to nourish your body through the four unique hormonal changes a woman experiences in each cycle. This is what we call “functional medicine.” In other words, lifestyle changes that can impact your health all the way down to the hormonal and cellular level.

Lifestyle Fix:

Don’t worry about trying to track every single aspect of your health through Femtech products because 1) you may break the bank, and 2) you might not need to go overboard. Hone in on the one thing you care about most; fixing PMS headaches, tracking your baby’s heart rate while pregnant, improving your sex life, or curing pelvic pain and dysfunction. You may find that by tackling just one aspect of your health, many other components of wellness fall into place too.

 

Microbiome

What IS this thing called the “microbiome?” So scientific sounding but I promise it’s not an untouchable topic for us common folk. The simplistic definition for microbiome is: “a community of microorganisms (such as bacteria, fungi, and viruses) that inhabit a particular environment and especially the collection of microorganisms living in or on the human body.” In short, “microbiome” encompasses the bacteria/fungi/viruses that colonize your skin, gut, colon, mouth and more.

There are emerging, evidence-based theories that the microbiome develops during the birthing process. MICROBIRTH, a film released in 2014, explains that a baby is exposed to its mom’s vaginal bacteria (cough cough, and sometimes fecal bacteria, cough cough) followed by skin and breastmilk bacteria at birth. The exposure to all this foreign stuff ramps up the baby’s immune system and sets them up for fewer non-communicable diseases later in life, such as Type-I Diabetes, Celiacs Disease, Asthma, etc. This is considered a “seed-and-feed” theory for how our microbiome gets its start.

While the diversity of the microbiome has been studied since as early as the 1600s, we’re still learning about it. Scientists are discovering new revelations that change the way they approach the use of molecular techniques and the study of the microbiome. They understand that there are differences in the microbiome between healthy individuals and those with diseases, and that the makeup of bacteria/fungi changes from site of the body to the next, just as it can from one individual to the next. Perhaps most compellingly, scientists now believe that the microbiome is extremely plastic, not just diverse.  In other words, it can change over time. Thank goodness…because my tummy is still a wreck from the flu last week.

Most recently, “microbiome” has been at the edge of every health fanatics’ lips because it has been discovered that gut fungi serve a very important role in our overall health. That’s right, fungus is officially good. Apparently, the growth of good bacteria in our gut is aided by the good fungus in it. Moving forward we’re going to hear a lot more about probiotic supplements that incorporate fungus and “prebiotics” (supplements and foods containing fiber that properly nourishes gut bacteria). Stay on the lookout! 

Lifestyle Fix:

I’m not going to tell everyone to go out and buy the next probiotic overstuffed with prebiotics and fungi (might not hurt, though). But what I will say is that we can all take a moment to consider how out gut health impacts our mood, energy and overall health. So, a simple lifestyle fix is asking yourself which foods/beverages/supplements you regularly consume which might hurt vs aid your gut health. Making simple adjustments in your dietary choices is easy and it might change the makeup of all those bacteria/fungi that you’d rather not think about on a daily basis.

 

Mitochondria

I’ve talked about mitochondria more than any of my clients and friends know. If you’ve studied kinesiology or exercise physiology then you have too. If you stretch your mind back to high school biology class and can remember anything about the Krebs Cycle or ATP, then you’re getting warm. To refresh your memory; the mitochondria are organelles (had to look it up to remember that word, haha) in the cell which regulate cellular metabolism. Think of them as tiny power generators in every cell of your body.

“Mitochondria” rarely comes up during coffee break. But that’s all starting to change. Prominent doctors such as Dr. Mark Hyman, Dr. Frank Lipman and Dr. Vincent Pedre are educating the public on how these organelles impact all aspects of our health. According to these doctors, when people suffer from “Feel-Like-Crap Syndrome,” their mitochondria aren’t functioning well and aren’t receiving proper support.

Lifestyle Fix:

So how do we support these microscopic organelle thingys? Answer: Healthy fats. This is part of what spurred the popular ketogenic diet in 2017. But I’m not telling you to start counting macros and making every dietary choice a high-fat one. If you reeeeaaalllly want to go down that path, talk to a registered dietitian about your options (don’t come to me – I’m not a raving fan of any extremist diet). If you want to help nourish your mitochondria through simple but powerful ways, just stock up on healthy fats in your weekly meals. Don’t worry about counting macros or eating all fats, just make sure you’re eating some or all of the following on a regular basis:

Coconut Oil, Olive Oil, Olives, Nuts, Seeds, Avocados, Salmon/Fish, Eggs, Edamame, Ground Flaxseed, Chia Seeds, Lean Grass-Fed Beef & Pork, Full-Fat Milk, Full-Fat Yogurt (And guess what?! Dark Chocolate and Parmesan Cheese make the cut, too. YAAAAAASSSS!)

 

Pretox

“Pretox is the new detox.” Apparently. Instead of focusing on detoxifying one’s body from all the bad junk one ate and drank, some health professionals [and supplement companies] are recommending that people “pretox.” It sounds very oh-la-la, fancy, elusive and, like many health trends, expensive. But it’s not! For once. 

“Pretoxing” is simply giving your healthy lifestyle a gentle makeover. It’s getting those extra hours of sleep, exercising, drinking enough water, cutting back on processed foods, caffeine and alcohol, and all those tried-and-true steps towards a healthier lifestyle. These measures are called a pretox because they’re given even more attention and focus preceding a big event or vacation where one knows overindulgence will be involved. Supposedly, these measures make the detox phase of getting back on track easier.

While I certainly haven’t seen any scientific studies backing up these assertions (i.e., that the detoxing after partying is easier done if pretoxing has taken place), these steps certainly can’t hurt. If anything, they probably make someone more aware of the negative effects of too much alcohol or too little sleep, and cause the individual to curb their behavior mid-wedding reception or beach vacation.

I’ve often found that the healthier we are, the more sensitive we are. What I mean by this is that we are more aware of the negative effects of toxic substances and choices. For example, someone who strips common food allergens like soy, alcohol, gluten, eggs and dairy out of their diet will be more capable of telling whether or not they have a negative reaction after reintroducing them. The body’s reaction will be more loud and clear versus when they’re immune suppressed and experiencing the aforementioned Feel-Like-Crap Syndrome due to assaulting their body with things they’re sensitive to.

Ironically, this goes hand-in-hand with the urban dictionary’s definition of pretox: “When you know you’re going have a ridiculous amount of alcohol over the weekend and you decide to go out for a few drinks the night before as preparation – it’s the drinking equivalent of stretching.” The fact that this is a real definition kind of kills me. But to sum, drink more = less sensitive to effects of alcohol. Drink less = more sensitive. And so it can go with other things, too. 

Lifestyle Fix:

There’s no need for anyone to get their feathers ruffled over this buzzword. Just stick to the health basics for “pretoxing” and “detoxing.” Get sleep. Eat plenty of fiber, lean protein, healthy fats, antioxidant rich fruits and veggies. Drink a crap ton of water every day. Exercise and get out of your desk chair from time to time. Reduce stress. Overcome and banish negative thought patterns like guilt and shame. Curb caffeine and alcohol. Stuff like that. Please don’t feel the need to overspend on some fancy supplement or juice diet that boasts it can reclaim your youth. Just don’t. 

 

 

Recomposition

I was recently interviewed by Shape on the ins-and-outs of this buzzword. Definitely check that article out for a full explanation of “recomp.” A few highlights:

Recomposition is a fancy term for losing fat at the same time as putting on muscle. This is done to achieve a “lean and strong” body with overall improved fat:muscle ratios. The fat loss and muscle acquisition processes are very different but can be achieved together. The rate of muscle acquisition will not be quite as fast for someone trying to simultaneously lose weight but that’s okay.

For general nutrition, we need around .8 grams of protein per kg body weight every day (1 kg = 2.2 lbs). When trying to acquire muscle, this amount should be closer to 1 gram or higher. If someone is trying to lose weight by cutting calories at the same time as trying to gain muscle then they should aim even higher for protein intake; 1.5-2.0 grams protein per kg body weight a day. This amount of protein is easiest achieved through animal sources such as lean meats, fish and eggs since they have a high quality and quantity of amino acids. But a balanced diet incorporates a variety of whole foods so yogurt, quinoa, beans, lentils and other foods are healthful and contribute to the grams of protein, too. To sum, protein is essential for muscle growth and thereby altering body composition. A low-protein diet will not yield impressive muscle-gain adaptations, especially if there is a lack of exercise.

As for the exercise component to recomp, strength training via machines, free weights or body weight is an important part. This is not to say that cardiovascular exercise can’t add muscle to a person’s body (have you ever seen how impressively strong and dense an Olympic sprinter’s thighs are?!) but that strength training is a surefire way to add lean mass thanks to tapping into Type II muscle fibers (ironically, the same muscle fibers utilized by the aforementioned sprinters). Type II fibers are highly responsive to overload and will quickly adapt in size and contractile efficiency. These muscle fibers are best stimulated through reps in the range of 6-12, with muscle failure happening in that range. Muscle failure is a key element to building muscle. If you could keep going for a few more reps above the 6-12 rep range then you need to increase the amount of weight. True muscle failure is often accompanied by the inability to maintain form or continue working. So, when you reach that point, it’s the end of the set. Don’t compromise form for a few more reps because 1) you might hurt yourself and 2) there actually isn’t much of a point if your target muscle has reached fatigue.

There are a lot of ways to train for strength; supersets, circuits, alternating upper/lower body days, super slow or eccentric training, explosive exercises, and more. What’s important is that there is both a frequency to the training and adequate recovery. Muscle regeneration isn’t very effective when the body is chronically stressed (this can apply to mental stress or a lack of sleep, too!) so recovery days are critical. As for frequency of training, three times a week for strength is typically sufficient for the general population with basic weight loss and toning goals. For women looking to really lean down below 16-18% body fat, it will take a lot more dedication. Typically, women with these goals are athletes and/or competing in bikini or bodybuilding competitions. These individuals are usually on tight regimens, lifting 4-6 days/week and carefully monitoring their macronutrients with “bulking” and “cutting” phases built in.

Lifestyle Fix:

If you want to put on lean muscle in an effort to improve body composition then simply try to gradually increase the amount of protein you consume and increase strength training volume, frequency and/or intensity. If counting macro-nutrients isn’t your thing then just focus on getting some quality protein at least two out of your main three meals. If strength training isn’t your favorite, try some explosive sprints or HIIT exercises that push your muscles to the point of fatigue. Even just two workout days a week that focus on explosive or strength movements will guarantee some margin of results and health improvements!

 

Yours in health and wellness,

Maggie

 

NEW Training Services (and press!)

New Training Services

 

 

I’m excited to announce that after a six-month hiatus following my family’s move from Washington, DC to Richmond, VA that I’m back at it. Training, that is. Yup. I’m officially taking both old and new clients for virtual and in-person training services. So, if you’re in the central Virginia region and want to work with me in person, let’s do it! If you’re ANYWHERE ELSE, be that Los Angeles, New York, England, China or Mars, you can still connect with me via virtual training. I promise, it’s quite effective. You won’t regret it. I’m currently offering four types of training (all are offered both virtually and in person, whichever works best for you!):

 

Women’s Fitness

Race Training

Wellness Coaching

Prenatal & Postpartum Exercise

 

To learn more about training offerings, pricing and FREE consultations please check out the Services page. Or contact me directly to chat: Train with Maggie!

 

New Press

Recently, I’ve been honored to be interviewed by Shape Magazine, Spark People, MyFitnessPal and Prevention Magazine! Below are the two articles that have already hit the press. More to come. Please feel free to take a look, learn a little, and become inspired for your new, *HEALTHY*, and inspired year ahead!

 

Why Body Recomposition is the New Weight Loss

Featured in Shape.com

 

wide-body-recomposition.jpg

If you’ve ever tried to lose weight, chances are you relied—at least in part—on the scale to measure your progress. While there’s nothing wrong with tracking your scale weight, which can give you a concrete idea of where you stand, experts agree that it shouldn’t be the *only* way you track your progress. Why? Because body composition, or the amount of fat your body has compared to other stuff like muscles, bones, water, and organs, is also an important indicator of how healthy and fit you are. (To see what we’re talking about, check out this fitness blogger who proves weight is just a number.)

That’s why many fitness professionals, social media influencers, and regular exercisers are focusing on something called body recomposition (“recomp”) instead of simply trying to lose weight. After all, body recomposition is the phenomenon behind many those side-by-side transformation photos that have become so popular on social media. But just because you see something all over the internet doesn’t necessarily mean it’s a good idea. That’s why we talked to experts in the field to find out why the focus on body composition over weight loss is on the rise—and importantly, is this way of training right for you?

Read More: Recomposition

 

8 Trainers Share Their Favorite Resistance Band Exercises

Featured in SparkPeople.com

You’re eating more of the right foods than the wrong ones. You’re getting plenty of cardio, whether it’s walking at lunch, running on the treadmill or sweating it out at spin class. But you’re still not seeing the results you want in terms of weight loss and body composition.

You keep hearing how strength training is the key, the missing puzzle piece that will help you burn more calories, build muscle definition and even boost your heart health, mood and bone density. But the idea of lifting heavy weights or navigating those complicated-looking machines at the gym scares you a little—okay, maybe more than a little.

The good news? You can start an easy and effective strength training regimen without touching a single weight.

At first glance, it might not seem like there’s much to a resistance band. Some of them are stretchy, tube-like cables with handles on both ends, and other versions are wide, flat bands in the shape of a circle.. Can you really get an effective, full-body workout with a single piece of stretchy rubber?

The short answer: Yes! Instead of relying on heavy, cumbersome weights, resistance bands use your own body weight to create resistance. They also allow you to perform more precise movements that target specific muscle groups that are difficult to work with weights. Plus, because you have to work harder to maintain balance and stability when exercising with a band, you’ll use more muscles than you would on a traditional machine.

As an added bonus, resistance bands are practically weightless and perfectly portable. You can easily toss a band in your briefcase or suitcase, making on-the-go workouts a breeze. They’re even affordable enough to keep one at home, one in your gym bag and one at the office.

Although all bands look alike, the various colors indicate different levels of difficulty. Bands are available in various tension levels, with some colors more difficult than others.

Ready to hop on the BANDwagon? To help you get started, we asked some trainers to share their favorite resistance band exercises.

Read More: BANDwagon

 

Happy New Year!

Okay, if you’ve made it to here, I’m impressed (ESP if you clicked through to read the articles – woo!). So, HAPPY NEW YEAR! And one last shameless plug – if you’re even just slightly curious about what benefits you would gain from a single session (or several) with me, then check out my Services page: Train with Maggie!

Seriously, I can’t wait.

Cheers to 2018!

Maggie

 

 

 

 

New Research: Is Strength or Cardio Better?

Common Questions: Is strength or cardio training better? Where should I spend my time and energy for optimal health results?

The Answer: Both are important. But for different reasons. And now we finally know which types of diseases and mortality are reduced by strength vs. cardio training.

The Research

The American Journal of Epidemiology published an observational study that followed over 80,000 adults to compare mortality outcomes associated with different types of exercise.

The Findings

The main takeaway from this research is that *STRENGTH TRAINING* REDUCES CANCER-RELATED DEATH!

The numbers… In the study, strength training exercises were found to be associated with a 23% reduction in all-cause mortality and a 31% reduction in cancer mortality. (WOW!!! Go pick up some weights. Like ASAP.)

Also, good news… The benefits of strength training can be achieved via traditional equipment-based exercises in a gym OR through using one’s own body weight to work out (ex: push-ups, squats, lunges, pull-ups, planks, tricep dips, etc.).

But… Strength training was NOT associated with a reduction in cardiovascular disease mortality (this is where cardio training comes in, people!).

Summary of Findings

Optimal health and reduction of all-cause mortality is highest for people who commit to the World Health Organization’s cardio AND strength guidelines; 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio exercise every week, plus two strength-training days. Exclusive strength training is positively associated with a reduction in all-cause mortality and cancer mortality, while exclusive cardiovascular training is positively associated with reductions in all-cause mortality and cardiovascular mortality.

What We Still Don’t Know:

More research should be done to determine the appropriate intensity and duration of the strength-training days for optimal health benefits. Additionally, it may be interesting to see whether or not upper vs. lower-body exclusive training days confer different benefits from an internal health standpoint. We already know how changing training focus and intensity affects muscle growth and strength, but it’s time we learned about what’s going on deeper.

Lastly, why exactly does strength training have such a profound impact on cancer mortality? Is it because of metabolic adaptations, endocrine adaptations or changes in body composition? Are there additional benefits for women if they increase the intensity or frequency of strength training since, in general, women’s sex hormones suppress optimal expression of proteins in their bloodstream which increase muscle mass? I would love to know…  

How to Balance Cardio vs. Strength Training

Based on these findings, my suggestion for *disease prevention* is to attempt to keep cardio and strength sessions separate. In general, I love mixing the two from time-to-time; throwing in some lifting after a cardio session or ending a strength-training day with 10-15 minutes of HIIT training. My gut instinct and background in exercise physiology tells me this isn’t bad for health; it’s quite good for keeping the body sharp and incorporating a variety of movements and challenges into one’s routine – HOWEVER – I’ve also always known that for BEST strength-training results, let strength days stand on their own. Give them your full attention and reap the benefits. Like whoa. 

But, here’s the thing…if exercising is a challenge and you’re feeling like all these overarching guidelines overwhelm and discourage you, just do something – anything – for exercise that feels good and motivates you. Drop the rules and just GET AFTER IT!!!! 🙂

(Psst… hit me up if you have questions about “proper” strength and/or cardio training. I don’t ignore messages or leave them unanswered. Just not my thing.)

 

Yours in health and wellness,

Maggie