Nutrition and Exercise During Pregnancy: The Basic Facts

Given that the majority of people I know are either pregnant, have recently been pregnant, or will be pregnant soon, I figured that exercise and nutrition during pregnancy is a great topic to cover.  Most women fear the body changes that come with pregnancy, especially the idea that it is going to be difficult to lose the baby weight.  The key is to maintain a proper nutrition and exercise routine before, during, and after pregnancy.  Sure, many exercises must be modified during pregnancy, and it is certainly not a time for you to attempt to set any personal bests, but exercising during pregnancy is good for you and your baby.

When monitoring intensity of exercise while pregnant, it's important to use the "talk test."  This means that if you can talk comfortably while you are exercising, the intensity is just right.  Doctors used to recommend that a pregnant woman's heart rate not exceed 140 beats per minute, but that rule no longer applies.  The "talk test" is an easier and effective way to monitor your exercise while pregnant.  Depending on your stage of pregnancy, you might not be able to get into certain positions, like lying on your back or on your stomach.  In order to keep your core strong during and after pregnancy, planks are a fantastic exercise (see video in post Challenge #2 - Water & Exercise).  While you probably don't want to take up any new sports or try to learn a completely new way to exercise while pregnant, you can safely continue with your current regimen while modifying as needed (always check with your doctor!).  If you need extra help, seek out a pre/post natal exercise specialist in your area.  I also highly recommend checking out some pre-natal yoga classes!

You know your body better than anyone else.  Listen to it.

Your doctor will give you the necessary vitamins and supplements to take during your pregnancy, and typically these will include the following: Vitamin B12, Folate, Vitamin D, Calcium, Iron, Zinc, and Fatty Acids.  During your second and third trimesters protein intake should also be increased by about 25 grams per day.  LOTS of lean protein and veggies are key.  In fact, a pregnant woman can easily follow the 5 Simple Tips to Eating Healthier I recently posted.  Always choose whole foods over supplements as a way to get all important vitamins and minerals.

WARNING!: You are not really eating for two.  Typically, a pregnant woman only needs an extra 300-500 calories per day, closer to 500 if you are exercising regularly.  Overeating or eating low-quality foods while pregnant is bad for both mom and baby and can have lasting consequences.

You are going to gain weight when pregnant, and the best way to ensure a quick bounce back after you deliver is to focus on high quality foods and to keep moving!  Sugars, transfats, fast foods, and all of those bad foods that taste good are bad for pregnancy.  If they are bad for you, certainly you don't want your baby to ingest them!  By eating a whole food based diet, most women should expect to gain the following amounts of weight (Precision Nutrition):

-Underweight/average women gain 25-35lbs
-Overweight women gain no more than 15-25lbs
-Women 5'2" and under gain 10-25lbs

Of course your doctor will give you the specific details on what you individually should expect out of your pregnancy with guidelines to follow.  It is likely that you can continue the same nutrition plan you were on while pregnant when you are nursing.

What are they keys to a quick bounce back?  Stellar nutrition focused on whole foods (lean protein, fruits and veggies, whole grains) and commitment to an appropriate exercise routine.  Take care of yourself better than you ever have while you grow your baby.  The reward is not only a quicker return to your pre-pregnancy state but also a healthy, happy baby!

Avoiding Exercise: What's Your Excuse?

This is a question that both perplexes me and that I can completely relate to.  Even those of us who LOVE exercising and watching our bodies become stronger drag our feet to our workouts on some occasions.  I feel amazing when I'm finished training; exercising gives me confidence, provides me with the body I desire, and I know exercising will benefit me as I age.  So why is it sometimes a struggle?

I completely believe that "getting old" is a choice.  Sure, you can't change the fact that your age is increasing in years, genetic factors, or sudden illnesses, but you can choose HOW your body ages.  There is a reason that my 80 year old, amazing grandmother still loves to hit the tennis court, never misses a day at the gym, and is as healthy today as she was in her 40's.  In fact, I'm not sure she's aged at all since I was a child (with the exception of lighter hair and extra wrinkles)!  There are 100-year-old marathoners, senior-citizen body builders and figure competitors, and 70-year-olds with 6-packs.  I think about these people when I don't feel like training, and then I realize I have no excuse.

                                                        My beautiful grandmother & me

I recently went to a fitness business conference and listened to a lecture by an Army veteran who had one of his legs blown off in combat.  The man was barely out of the hospital before he attempted to run a 5K with a prosthetic leg.  Eventually, he completed a marathon.  Talk about inspiring!

My point is that it is so easy to come up with excuses to not exercise.  I commonly hear people say that life is too crazy between work, kids, pets, travel, etc.  Personally, I feel that getting to the gym is the hardest part.  You have to drive there, change clothing, then drive home.  It takes valuable time.  What's my solution for those days?  I exercise at home.  All you need is space in your living room or backyard to give yourself the life-long benefits of exercise.

                                                  me doing double kettlebell swings at home

Precision Nutrition recommends 5 hours of exercise per week combined with proper nutrition for optimum health, body composition, and performace.  When you are busy, 5 hours can sound like a lot, and I believe you can receive incredible benefits from even less.  Challenge yourself to 15-20 minutes of high-intensity exercise 5-6 days per week...that's less than 2 hours a week!  If you can't find that amount of time in your schedule, email me with your daily schedule, and I will find it for you!

No amount of magazine reading, fitness video watching, or wanting to be fit will actually make you fit!  The drive and motivation has to come from within.  When you are 80 years old would you rather be active with your great-grandchildren or confined to a chair?  You can't prevent every medical condition that may arise, especially if it is genetic, but you can fight lifestyle-related diseases like diabetes and heart disease NOW.  If there was a vaccine against those diseases would you take it?  I certainly would!  But there isn't, and it is up to you to live your best life and be the best version of yourself.

I shared my excuse (which ultimately just means that sometimes I am lazy!  I admit it!).  Please share yours.  You will see that you are in the same boat as so many other people.  Seriously take a step back and assess the benefits of taking a little bit of extra time out of your busy day to give yourself the ultimate gift of health.

The Kettlebell Swing: A Tutorial

Want to burn fat, increase your cardiovascular capacity, train most muscles in your body and become more flexible with one exercise?  Well, look no further than the kettlebell swing!

If I was told that I would have to choose one exercise to be the only exercise I could do for the rest of my life, it would be the Hardstyle Kettlebell Swing.  The swing creates a powerful body, burns fat, provides cardiovascular conditioning, flexibility training, and can improve sports performance across the board--all in one exercise.  Strength progressions happen quickly when you swing with proper form.  The first time I swung a kettlebell it was 15 lbs, I believe.  Within a few sessions I was up to 12kg (26lbs).  Since then, I've swung 24kg (53lbs) and 28kg (62lbs) with regularity.  My personal best was swinging the 88lb kettlebell for reps (it's the heaviest I've ever had access to during a regular training session, and I've
wanted to attempt heavier!).

I've taught a lot of people how to swing a kettlebell.  I believe in heavy training for men AND WOMEN!  I've taken mothers and housewives from never having touched a weight to swinging 53-70lb kettlebells for reps.  I've watched obese women in their 50's melt away fat using the kettlebell swing.  What I'm saying is IT WORKS!

Swinging kettlebells (with good form) is suitable for anyone from young athletes who want to improve sports performance to moms that need to lose some baby weight to grandfathers who want to move better and gain strength.  Anyone who swings a kettlebell with regularity will become stronger, more flexible, better conditioned, and will achieve the athletic look most people desire (combined with proper nutrition, of course).

Many of my friends have told me that their gyms have kettlebells, but they don't know how to use them.  Or that they've tried to swing them with either poor instruction or without instruction at all and have injured themselves.  While highly effective, kettlebells can be dangerous when attempted without the instruction of proper form.  Although there is no substitute for having an RKC Certified Instructor train you one-on-one, I suggest watching my tutorial video below (several times!) if you are interested in swinging kettlebells.

http://www.youtube.com/watch?v=UUZjn-Birzg

Now, I challenge you to perform 5 sets of 20 repetitions of the kettlebell swing! Women start with 15-26lbs, men start with 35-45lbs (or whatever similar weight increments you have access to).  If you're feeling strong, go for 10 sets (200 swings total).

**If you ever decide to purchase kettlebells for yourself, there is no substitute for DragonDoor bells.  They will last you a lifetime.  Buy them here.

Pavel's Enter the Kettlebell will teach you all of the basics.

5 Simple Steps to Healthier Eating

People are always looking for simple solutions to the complicated issue that is fitness.  What does it mean to be fit?  While there is no exact definition, fitness does not equal being thin.  It's an intricate, lifelong process of pursuing physical, emotional, and mental health.  Diet, exercise, stress management, sleep quality, and work-life balance are just a few factors that affect your level of fitness.  Today we will focus on one of the big ones: diet.

In the Western World it's hard to know what to eat, how much to eat, and when to eat it.  Things were much more simple for our caveman ancestor when only whole, natural, unprocessed foods were available.  Not only that, but cavemen had to work really hard to get food by hunting and gathering.  Now, we don't even have to move from our car seat to grab dinner.  This pattern of easy access to low-quality foods has created devastating effects on the human body.  Do you think that cancer, diabetes, stroke, and heart attack were as prevalent in ancient cultures?  Certainly not.

While diet is a very individualized process based on body type, energy requirements, food tolerances, and lifestyle, I can offer you five simple tips to help you make better choices each day.  Small positive dietary changes can have a major impact and lead to ultimately what most people in modern society seek: fat loss and better health.  The following are 5 habits recommended by Precision Nutrition that anyone can follow with a little bit of planning and commitment:

1) Eat small meals every 2-4 hours.  This will prevent snacking on empty calories since you are eating often.  Eating in regular intervals will keep your blood sugar balanced so you are less likely to binge and make poor food selections.  It also stimulates metabolism and helps your body maintain lean mass while burning off fat.  A great example of what a meal could look like is a grilled chicken breast, a cup of raw spinach with olive oil and vinegar, and an apple.  Remember, you have the choice to make your body better or worse with every meal.

2) Eat complete, lean protein with each meal.  Research shows that a protein-rich diet helps you achieve your best health, body composition, and performance.  Protein will keep you satiated longer, which means you're less likely to consume empty calories.  A serving of protein is the size of your palm for women or the size of two palms for men.

3) Eat Vegetables with each meal.  Vegetables and fruits are essential for physiological functioning, and they should be eaten in their natural form (ie: not covered in sugary syrups or cooked in meat fats so much that the color no longer is true to its original form.)  Shoot for 2 servings with each meal.  A serving can be a medium sized piece of fruit, 1/2 cup of raw chopped fruit or veggies, or 1 cup of raw leafy green vegetables.

4) For fat loss, eat "other carbohydrates" only after exercise.  In other words, if you want carbs beyond fruits and veggies, you have to earn them.  Any breads, potatoes, pasta, rice, or occasional junk foods and desserts should be eaten within 1-2 hours after your workout when the body can best tolerate them.  High-quality whole grains should still be prioritized.  Make sure your workout is intense!

5) Eat healthy fats daily.  Fat was given an ugly name in the 1980s and 1990s, but in actuality, your diet should consist of 30% healthy fat.  This can include olive oil, fish oil, flax seeds and oil, nuts and nut butters, avocado, meats, low-fat cheeses, dairy, and eggs.

By following these five habits, you will automatically make healthier food choices without the overwhelming task of counting calories or weighing food.  This is solid nutritional advice in its simplest form. 

I also wanted to share a recipe with you that has been a wonderful savior to me.  I have a killer sweet tooth.  I like sweet things for breakfast and after every meal.  Unfortunately, as I've previously discussed on my blog, sugar is deadly.  Literally.

This Chocolate Peanut Butter Shake is healthy, filling, and a well-balanced meal!  I have it for breakfast most days of the week, and it tastes just like a milkshake! 
This shake has protein, a serving of fruit, and healthy fats!  Take it to the next level by following it up with a glass of greens supplement (more to come on this).

1 Frozen Banana (break into 2-3 pieces before freezing)
1 tablespoon Cocoa Powder
1 tablespoon All-Natural Peanut Butter
1 Scoop Unflavored Protein Powder
1/2 c-1c Milk (for a thicker ice cream to eat with spoon, use less milk.  For a milkshake consistency, use more.)

Throw it all in a blender!  Sometimes I also add chia and/or raw cacao nibs for some fiber.

Over the next few weeks, I will be putting together a program where I will offer online nutrition consultations and coaching.  Goal setting, nutritional principles, eating for your body type, grocery shopping, and lifestyle coaching will all be included.  I will let everyone know when this is officially available.

Please don't hesitate to leave a comment if you have a question, or you can even shoot me an email!

Challenge #3 - No Fast Food + Exercise = Happier Heart!

Despite some soreness and adjusting to adding regular exercise into your daily routine, it seems last week's challenge was another success!  I'm ready to get started with week 3 (Monday-Friday), so here it is:

AVOIDING TRANS FATS -- NO FRIED/FAST FOOD!

This week it's time to start looking at food labels closely.  There is a major difference between good and bad fats.  Good fats, like Omega-3s for example, are vital for our bodies to function properly.  It's important to eat good fats daily (ie: avocados, nuts, olive oil, flaxseed oil, walnut oil, and salmon to name a few).  However, trans fats can be detrimental to our health.  Companies who produce highly processed foods like to use trans fat because it makes food last longer on the shelf, and it's a taste that humans seem to really enjoy. 

Unfortunately, consumption of trans fats can cause many serious health issues:

-Increased risk of heart disease, cancer, and Alzheimer's
-Lowering of our good cholesterol
-Excretion of bile acids suppressed
-Exaggerated deficiency of good fats in the body
-Competition for fat uptake (the good fats may not win here!)

According to Precision Nutrition, "Even a single meal with a high "bad fat" content can diminish blood vessel function and elasticity!"  Therefore, this week we will not consume one of the greatest trans fat contributors, FAST FOOD!  I'm talking about the burgers, fries, fried chicken sandwiches, etc.  You can do pretty well with a fast food meal though; it's just about what you choose.  Until this past Thursday, I had been living in a hotel with no kitchen the last two months, and Chick-Fil-A became a lunch staple for me.  That sounds bad, but I simply ordered the Chargrilled Chicken Sandwich, removed the bread, and wrapped the chicken breast in lettuce.  If you're forced to swing through a drive through this week, think about what healthy choices you can make (or ask me if you don't know!!).  BEWARE: Fast food salads can be almost as bad as a fried meal once you add the dressing.  Read the salad dressing labels carefully and always opt for olive oil and/or vinegar whenever possible!

Fast food is not the only trans fat culprit.  Many packaged cereals and cereal bars, margarine or fake butter spreads, packaged cake/pancake mixes, soups, cookies, candies, dips, toppings, frozen foods, and baked goods all contain trans fat.  Read your labels this week to identify the perpetrators in your home.  We are only focusing on fast food in our challenge, but you can try to avoid trans fat across the board.

Exercise

Just like last week, if exercise isn't already part of your daily routine, I'm giving you SIX new exercises to add to your tool box.  Repeat them 3-5 times each day.  You can complete these 3-5 rounds all at once, or you can break it up throughout the day.  Feel free to mix and match with last week's routine too!  See my video for a detailed explanation of how to safely perform each exercise.  Let me know how you're feeling throughout the week!

-50 Squat Pulses
-10 Plank to Pushup (5 right, 5 left)
-30 second V-Sit
-20 Jumping Lunges (or Front Lunges or Reverse Lunges)
-15 each side Bridge with Leg Lifts
-20 Mountain Climbers

I will also be posting a warm-up and stretching video over the next few weeks, so stay tuned!

http://www.youtube.com/watch?v=-2X3AqjcukU

Challenge #2 - Water & Exercise!

Great job to everyone who participated in last week's No Sugar Challenge!  The feedback I've received is that it wasn't that bad after all!  It's amazing how many foods we ingest mindlessly that can really add up to something bad of significant proportions.  How many times in a day or a week do we eat a piece of candy, a handful of chips, a couple of fries, etc?  Chances are that if you recorded everything you put in your mouth for one week, you would be shocked.  I hope you will continue without (or with minimal) sugar Mondays-Fridays at the very least.  This challenge was intended not only to increase health by eliminating sugar, a toxic substance, from your body but also to simply make you aware of what you consume.

This week we are doing a combination diet and exercise challenge, as they are equal parts in a successful fit and healthy lifestyle! 

Part 1: Water...we all drink it (hopefully!).  But do we get enough to support our body to function at its maximum potential?  This week we do!  Given that our bodies are composed of about 60% water, this is a very important challenge.  Water serves many purposes in our bodies to sustain life:

-It brings nutrients to our cells and carries wastes away from the cells.
-It lubricates our joints.
-It protects a fetus in the womb.
-It regulates our body temperature.
-It provides minerals essential to our body function.

The list goes on and on.  By the time you feel thirst, you have already lost 1-2% of your body weight in water.  This can cause lack of mental focus, reduced endurance, and increased strain on the heart.  The consequences of water loss become more serious with each percentage lost, so it's vital that hydration stays constant, especially if you're exercising (and we are!). 

There are complicated formulas to determine how much water you need each day, but we are going to keep it simple:

THIS WEEK YOU WILL DRINK 2 LITERS OF WATER PER DAY.

You will also aim to eat lots of fruits and vegetables, as they are high water-containing foods.  You should be getting another liter of water per day from your food.  It's also important not to drink too much water, as serious consequences occur when minerals become imbalanced by the abundance of water, although I don't think any of you will be faced with this problem.

To top it off, the only beverages you will consume in this challenge are water, coffee, or tea (not sweet, and preferably the herbal kind).

PART 2: Exercise

If you're already exercising regularly, please continue what you've been doing, as long as it includes strength, cardiovascular, and flexibility training.  As we age, degeneration of the body is not simply a result of just getting older but of lifestyle choices, so it's vital to move every day!  A lot of my friends tell me that they don't really know how to strength train, so every day this week, you will do FIVE simple body weight exercises:

-10 Pushups
-20 Squats
-30 second Plank
-10 Burpees
-25 Seated Bicycles

Repeat this sequence 3-5 times.  Don't forget to warm up and stretch after!  These exercises are meant to be done at home, so there are no excuses!  We are starting off very basic and will be able to progress week by week.  Of course, you should consult a doctor before beginning any exercise program.  Please see the video below for an explanation of these exercises.

**Side note: you can also do your pushup on your knees in the burpees or plank from the knees, similar to how I describe in the initial pushup explanation.

Any questions you have about this week's diet and exercise challenge, please leave them as comments!

http://www.youtube.com/watch?v=CIgt0dpg_yM

Making Life Changes One Week at a Time -- Challenge #1: NO SUGAR!

As I sat in Starbucks today drinking my coffee with added pumpkin spice flavor studying for my Precision Nutrition certification, something began not to sit so well with me.  I read the sentence, "Fatty acid synthesis typically occurs with a high sugar diet."  (Fatty acid synthesis is exactly what it sounds like)  And there I was, sipping this sugary coffee and sabotaging my own goals.  According to Precision Nutrition, your nutrition should serve the purpose of supporting your health, body composition, and performance.

The nutrition component of fitness is the part I always struggle with.  I love working out, I don't drink or smoke, and I try to always get enough sleep.  I also happen to enjoy some...ok, many junk foods (ie: chips and salsa, french fries, and most sugary desserts).  Before I ingest anything, I think about how it will effect the goals listed above.  Whether or not that leads to making the right decision to turn away foods that compromise those goals is another story.  During times of stress or boredom, I tend to overdo it in the bad foods department. 

Personal experience has taught me that you simply cannot give up all of your bad habits at once, especially when it comes to nutrition.  That led me to my first idea: conducting my own one week No Sugar Challenge.  After further thinking, I decided that it would be interesting to come up with a new life challenge each week, the idea behind it being that over time, the small changes will accumulate and result in enormously beneficial, huge life changes.

The changes I will be making require serious will-power, and I'd like to invite you to join me.  The challenges will not always be diet/nutrition related, but they will always seek to improve us in some way.  It's going to be difficult, but I'm excited to give it a try!  As to not overwhelm us, each challenge will apply Monday-Friday.  If you're happy with the changes after that week, I hope you will do your best to stick with your new, positive habit.  If not, you can simply give it up and move on to the next challenge.  Feel free to stick with it through the weekend too.  It's a short-term change that we can all commit to!

Here's our first challenge for Monday, September 26th-Friday, September 30th:

WE WILL NOT CONSUME FOODS WITH ANY ADDED SUGARS

This includes desserts of any kind, soda, gum, fancy coffee drinks, yogurt, cereals, etc.  And yes, this also includes sugary alcoholic beverages like wine, champagne, and beer.

We can eat fruit!

I know I succeed the most when I commit to something publicly, so feel free to leave comments about what you ate or didn't eat.  Another idea to keep you on track is to take a photo of everything you eat each day of the challenge, that way you have to be honest about how well you are staying on track.  If you're inclined, post them online for your friends to see so they can help keep you motivated.

Good luck!

***If you're interested in learning more about the dangers of over consumption of sugar, I recommend Lick the Sugar Habit by Nancy Appleton.

Are you achieving your fitness goals?

I was inspired to write this post during my workout today after two weeks of belonging to my new gym here in southeast Georgia.  After working for Equinox in Manhattan for a year and a half, I have seen some pretty poor form and even dangerous training by members, but the things I have witnessed at my new gym have been some combination of random and treacherous.

I will be the first to give credit to anyone who visits the gym, whether it's to workout on your own, attend group fitness classes, etc.  However, I challenge each person who spends the time, energy, and money to go to a gym to answer the following questions: Why?  What are your goals?  What is your plan to achieve those goals?  What happens once you achieve your original goal or goals?  I believe that not having a plan or answer to these questions is what often forces people into a lifelong vicious cycle of success and failure when it comes to fitness.

One of the best things you can do for yourself before pursuing any program is to set S.M.A.R.T. fitness goals for yourself (specific, measurable, attainable, relevant, timely).  Often when I ask a new client what their health and fitness goals are they say "lose weight."  This vague "goal" is virtually useless.  I can appreciate a weight loss goal for the health benefits that come along with it, but without specifics, it's meaningless and unattainable.  How much weight do you want to lose?  What time frame do you hope to accomplish this goal within?  Why do you want to lose the weight?  What would the weight loss mean to you?  Have you ever tried to achieve this goal before, and if so, what obstacles did you encounter?  You simply cannot achieve a goal without a PLAN to get yourself there.

 Today I watched two young guys doing dumbbell deadlifts with their legs so far apart that they could have fallen into a split, rounded backs, and knees collapsing inward.  To be honest, I could have pulled the same amount of weight as these guys, so the weight was not the problem.  It was simply bad, horrific form.  Then, I saw one of them leaving with his knees in braces.  I'm under the impression that his goal is to "get bigger," but how much bigger will he get when he's no longer lifting due to injury?  Why did he choose to do that exercise in that specific way?  We simply do not question why we do the things we do in the gym often enough.

Here is another example.  Today I also overheard the discussion between a mother and daughter who had just joined the gym yesterday in hopes of losing weight.  They clearly didn't know how to use any of the equipment and stated that they had never exercised before, so they were just doing random exercises with bad form.  Are they ever going to reach their weight loss goals?  I cannot answer with certainty since I don't know exactly what their goals are, but I will guess probably not.  Whether the bad form leads to injury or the lack of results lead to frustration and burnout, the chances that they will not succeed this time around are extremely high.

Next time you exercise, ask yourself why you are doing each exercise you are doing, what your goals are, and how that exercise will help you reach your goals.  You may even need to step back and set S.M.A.R.T. goals rather than visiting the gym and randomly exercising or jumping into a class.  Keep a fitness journal to track your workouts, plan future workouts, write down your goals, and keep track of your progress.  This will help keep you from flat lining once an initial goal is met.

Questions?  Feel free to leave them as comments!