Born to MOVE!

Here is an inspiring quote I ran into:

"We are born intrinsically motivated to be physically active. That motivation, if kept alive by physical success, freedom, and FUN will do more than promote the fitness behaviors that add years to life. It will maintain the physical zest that adds life through the years"
- James R. Whitehead

What do y'all think about that? The thought that we are born to be active. It is our choice to adopt a sedentary lifestyle. Our bodies don't want to be sedentary - no wonder depression is directly associated with laziness. It is also our choice to be physically active. Our bodies will thank us with strength and vitality.

Think about that little toddler as he/she learns to walk. There is no stopping them! They explore, get in to everything, and are constantly on the move. Think about your elementary years - playing on the playground, going bike riding with friends, having no fear in trying new games and sports. Then junior high hits. In junior high competition sets in and people who are not labeled "athletic" start to be intimidated and self conscious when it comes to athletic activity. We start to get lazy and the rest is history...

Good news is, we can turn that around! You don't have to be a stellar athlete to be in great shape. Start small: go for walks, learn how to strength train, attend classes at your local gym..or simply take the stairs..

Here is an interesting video I would like y'all to watch. If we made physical activity more fun, would more people participate?

Happy Thanksgiving

Did y'all enjoy your Thanksgiving holiday as much as I did?

I hope y'all had a guilt-free day and took pleasure in the occasion.

If you are feeling guilty for all that you ate and the little you moved around, know that it is OKAY! Guilt, if used for good, is a driving force.

Now is the time to hit the pavement and start working off those excess calories. Use that food as an energy source and go out and push yourself harder than you knew your body was capable of.

Give your body a couple days, and you will be right back where you started! Good Luck!

How to Stop Binge Eating and Avoid Weight Gain

Raise your hand if you've ever been a victim of binge eating? You eat because you are tired, depressed, stressed, (insert your emotion here). At some point in our lives, we all experience episodes of binge eating (hello Thanksgiving!). I found this article online to get your gears turning. I want y'all to recognize when you are truly hungry and when you are binge eating for whatever reason.

I found this article on this link:

"If you are eating because you are bored, stressed, or depressed you are binge eating. Why should I stop binge eating? Well it can and will lead to weight gain overtime. A binge can last for as little as a few hours to days, even weeks at a time. If you maintain your current weight, you need to stop. This article will address several ways on how to stop binge eating.

The first step you should take is stop unhealthy binge eating. Eliminate unhealthy junk foods from your home. Fill your home with healthy foods like fruits and vegetables. If you must binge, eat healthy foods only to help avoid weight gain.

You should keep all foods in the kitchen and out of site. The more you see food, the more likely you are to want food. Many people binge because they are not paying attention to if they are really hungry or not. You could be watching a television program with a bag of chips in your lap. Before you know it, the whole bag is gone. Your mind was occupied by the television program. This is why it is very important to keep all your foods in the kitchen and only eat at the dinner table.

You can help stop binge eating by drinking more water throughout the day. You should drink 8-12 glasses of water each day. Drinking water will fill your stomach up and reduce hunger. Drink plenty of water between means and plenty of water before a meal. Do not think you can go drinking soda or unhealthy drinks. Drink water only.

Boredom can lead to heavy eating. If you are not doing anything and you feel the sudden urge to eat, find something to occupy your time before you actually go and eat anything. You could do exercises or play a game. I would suggest going for a walk. If you were not really hungry, the urge to eat would have disappeared.

If you are in a stressed or emotional state, find something other than eating to ease your pain. You may have to work with a counselor to identify what is actually wrong and help you cope. If you binge every time your stressed or emotional your forming a habit. Many people consciously know they are overeating but tell themselves, I'll just stop when I am no longer stressed or emotional. This is not the right mindset to have.

People who binge often lack any self control. It is you alone that tells yourself to eat, and it is you alone who can just as easily tell yourself not to eat. You must strengthen your will power to stop binge eating. Before you eat anything ask yourself, do I really need this? Am I really hungry? Can I go without having this? Feel your body out and answer these questions. If you feel like you are going to go crazy if you do not eat something, grab an apple instead junk food. Also as long as you are chewing your mind thinks your eating. You can try chewing sugar free gum and trick your mind."

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What have y'all tried to do to prevent binge eating? When I'm not sure if I'm hungry or just bored, I go for a walk, or have some water. If I'm still thinking about whatever it was that I was craving an hour later, then I go ahead and let myself have something.

One last tip. A lot of times people get hungry late at night. Why is that? It's because food=energy. Your body needs energy to sustain itself at the pace you are racing it. If this is the case, then GO TO SLEEP! You do not need energy from food to sleep. You need rest to restore your energy. So think of food in that context - as energy. Yes, food tastes wonderful. I love food (probably too much), but sometimes you need to play little mind tricks or you will end up like the lady in the above picture.

Let's support each other - tell your tricks in the comments below!

Finding your Target Heart Rate

There are many ways to find your target heart rate - a lot of formulas, equations, methods and so forth. The method I like to use is called the Karvonen Formula. It's simple and accurate!

Here it is: This example is for a 30 yr. old woman who is a novice (has had very little fitness experience).

Step 1: 220-age = #(1) Max Heart Rate
ex. 220- 30 = 190

Step 2: #(1) - Resting Heart Rate= #(2)
ex. 190- 62 = 128
(to find out how to determine your resting heart rate scroll down)

Step 3: #(2) x .45 = #(3) and #(2) x .65 = #(4)
ex. 128 x .45 = 57.6 128 x .65 = 83.2
(.45 and .65 should be used for novice indivivuals, for your percentage range, scroll down)

Step 4: Add your Age back into # 4
ex: 57.6 + 30 = 87.6
83.2 + 30 = 113.2

So the target heart range for this woman is 87.6 bpm (beats per minute) and 113.2bpm. Yes, it seems low, but remember this is for a beginner.

How to find your Resting Heart Rate.
Your resting heart rate can be found when your body is completely relaxed. When your body is at this state, place your index and middle fingers directly under your ear, then slide your fingers down until they are directly under your jawbone. Press lightly. Count your pulse for 30 seconds, then multiply by two.

I have my clients take their heart rates for three consecutive mornings, then find an average of those three results.

At what percentage should you multiply for Step 3?

The numbers above in Step 3: .45 and .65, represent 45% and 65 % of your Max Heart Rate. Plug in the percentages as they apply to you:

Novice: .45 and .65
Intermediate: .50 and .70
Advanced: .65 and .85


How do I use my Target Heart Rate?
Throw out the idea that "if I stay in the fat burning range then I will lose fat". The truth is, these numbers will help condition your cardiovascular system to more effectively pump blood through your heart and throughout your body. Now exceeding your personal ranges before you are ready will in fact place you in an anaerobic training state (one that trains deeper in your muscle tissue). This is not necessarily a bad thing, if you are wanting to train anaerobically. However, when you train anaerobically your body starts producing lactic acid which will cause a burning sensation in your muscles. By staying in your "target heart range" your body can sustain itself longer which enables you to work aerobically and work on endurance. Without getting into too much detail, your fuel sources for aerobic and anaerobic come from different sources. When training aerobically your body utilizes fat and oxygen; when training anaerobically your body uses carbohydrates. If this is all confusing to you, read this paragraph one more time :).

Finding your target heart rate can help prevent overexertion and strain on your cardiovascular system. I recommend purchasing a heart rate monitor to wear while training. A lot of heart rate monitors also have a feature that tells you how many calories you've burned in a given workout! Cool huh? You can find heart rate monitors in many places: Walmart, target, sports store, etc. You position a strap around your chest and wear the watch.

Find your personal target heart rate, and get out there and hit the pavement!

Nutrition Supplements

I am questioned a lot about supplements. What does my body need? What is unnecessary? Well, I am about to share with you some BASIC needs of your body. I recommend first, trying to get everything from your food. Since that is very difficult, I also encourage the following:

First and foremost:

WATER - the minimal amount of water you should drink each day is 1/2 oz. for every pound of body weight. So, if you weighed 150 lbs then you need 75 ounces. For weight loss, 96 ounces is recommended. I know, it's hard to fit it in, and you make lots of trips to the bathroom but water aids in:

*digestion and absorption

*carrying waste out of the body

*circulation, which helps the brain function and maintain normal body temperature (if your feet are cold, you are dehydrated) *healthy skin and hair

Soft drinks DON'T COUNT! They cause dehydration. Dehydration can cause; constipation, headaches, morning sickness, bad breath, urinary infections, kidney stones, gout, arthritis and more. If you are thirsty, you are already dehydrated! Carry that water bottle around with you!

VITAMINS When you can, eat organic. Organic is higher in vitamins and is free of pesticides. Vitamins help metabolism, contribute to general good health, and contributes to regularity. Make sure whatever vitamin you take is in it's whole food form. I really like this Alive brand. The vitamin dissolves in about 16 minutes. A lot of other vitamins don't release the micro-nutrients you need in time and comes out as expensive urine.





MINERALS AND TRACE MINERALS
Minerals and trace minerals are needed to properly utilize the vitamins! Magnesium is one of the most important macrominerals.

Deficiency in magnesium can cause:
*irregular heart beat
*hormone imbalance (PMS & menopausal problems)
*constipation
*headache
*muscle aches
*osteoporosis

Did you know that sugar and high fructose corn syrup strips the calcium and magnesium from your body? You can find Calcium Magnesium together most of the time. The picture is a copy of the calcium magnesium I take. Try to find them tagged with citrate. It helps absorb faster. You can also find C&M with Vitamin D-3 which helps process the calcium absorption as well. If you just take in a lot of calcium without the magnesium or Vitamin D3 you are at risk of getting bone spurs and calcium buildup.. not good.

Essential Fatty Acids

Essential means your body does not produce them, so you need to get them by supplementation. EFA's are crucial for the brain, eye, and cardiovascular health (Omega 3/s DHA, EPA, ALA).

Lack of EFA's can cause:
*Skin, hair, joint and inflammation problems
*Depression, postpartum depression, ADD, ADHD, and dementia
*Cardiovascular disease

I could definitely tell a difference in my mood when I started taking an EFA. The BEST way to take it is in it's purest liquid form. Yes, it is gross, but you can usually find them with a lemon zest taste, so it's not as bad. EFA's also aid in boosting your HDL levels (the good cholesterol) and escorts the LDL's (the bad cholesterol) to the liver where it is broken down and taken out! Many people think that eating fat will make you fat. No siree bob - in fact, consuming healthy fats will help you breakdown the bad adipose tissue fat!

PROBIOTICS

Now I don't typically take a probiotic unless I'm sick, but I still think they are a basic necessity. Did you know that 70% of the immune system is centered in the intestinal tract? Antibiotics kill good and bad bacteria, probiotics support the good bacteria and the absorption of nutrients and the conversion of vitamins and minerals. Little things like birth control and chlorine from swimming can imbalance your healthy bacteria, so boost up occasionally with some probiotics!

Taking these things along with eating healthy and exercising can help you live a healthy life! I recommend doing your own personal research to find out what is best. If this is overwhelming, I recommend at LEAST taking a good multivitamin, then working your way from there!

The Secret to Fitness

Alright, we all know that exercise is healthy for us. We start an exercise program, feel good about ourselves, but then sometimes we miss a session, get sick, or "fall off the wagon". We lose hope because we've gained back the weight we've lost and give up on ourselves. Do you want to know the secret of achieving your personal health and fitness goals, okay.. here it is:

CONSISTENCY!!

Did you know, it takes about two weeks to lose your cardiovascular fitness, and about four weeks to lose your muscle composition once you stop working out. Losing muscle is the WORST thing that can happen when trying to lose fat. 1 pound of muscle mass/tone burns 30-50 extra calories AT REST!

Some people may complain that they were injured, so they can not work out. I don't buy that unless your whole body was injured! If you hurt your shoulder, you still have those legs and abs that need some attention. You hurt your knee, well your chest, back, arms, and abs are still working. If you are seeing a doctor about an injury, ask the doctor what you can do. I have not run in to any doctors who do not want you to exercise. Here are some ideas (definitely get the OKAY from your doctor first):

Water exercise - Very low impact! Check out your local gym for aerobic classes.

Bike - very low (to no) impact and is usually okay on knees

Elliptical - Also low impact on joints. Not my recommended mode, but still effective.

Walking - If walking is too easy for you and running it too hard, than power walk!

Weight/resistance training

So here is my advise to you on staying consistent:

• Once you come up with a plan, make a personal commitment to STICK TO IT. Tell your friends and family what you are doing so you are accountable to someone. Hire a trainer to stay on top of your workouts.



• Don't overwhelm yourself at first. Yes, we know we should workout 5 - 6 days a week (making at least 3 of those days weight training), but take baby steps. Choose 1-2 days at a particular time to commit to working out. Work up from there.



• Choose a mode that you enjoy. Often times we start working out, and boredom sets in. Find things that are FUN to you. For instance, if you get really bored on the treadmill change up the intensity, add interval training, increase the incline. Also, listen to upbeat music that keeps you pumped up and moving!

So if you find yourself lagging, jump back on the wagon and get moving! Stay active, and most importantly, HAVE FUN!

Question Everything

Have you ever done something, but you have no idea why you are doing it? For instance, have you ever had a trainer tell you to drink or eat protein after you workout, but you don't know why you're doing that? Or, you eat 6 small meals a day rather than three because somehow it will help you lose weight, but you don't know why? Or, you stretch before AND after a workout because you see other people at the gym do it?

When you are doing something, but you have no idea why, how long do you usually continue performing? My guess is not very long.

My challenge for y'all is to question everything. If you are a current client of mine, and I fail to explain to you why I want you to do a specific thing, stop me and ask me why.

As we are educated on the benefits of a particular subject, we will find value in what we are doing. Value will lead to an urge to stay consistent and continue what we are doing.

Do y'all have any questions on certain things that you might do (pertaining to health) and you have no idea why you do them besides someone telling you to do so?

Welcome!

Welcome all to Becca's "Trainer Talk".

Health and fitness, to me, is a matter of being educated, receiving motivation, and having a community to learn from and help in our personal dreams and goals. I have created this blog to satisfy those factors. I hope y'all enjoy.

A little about me:

I have been involved in Personal Training since high school. My personal training began when I was asked by a fellow friend to run with their daughter to help the daughter become more fit. Helping someone else with fitness sparked an interest in me.

In junior high I embarked on the journey of school sports. I was involved in track, cross country and basketball. I played basketball through high school and was even on a national team (AAU - Amateur Athletic Union). When I finished organized team sports, I felt a void. This void was quickly filled when I traveled up to Utah to attend college and became a personal trainer at Gold's Gym. Since that time, I have had experience training at 24hr fitness, Optimum Fitness, and currently Fabulous Living!

I have been First Aid Certified/CPR, along with 24hr Certified, NASM, and am currently wrapping up my degree in Exercise Science at Utah Valley University.

I believe Fitness is more than lifting dumbbells, running a marathon, and losing 50 pounds. Fitness encompasses a mind-body connection that when obtained can transform the way we feel about ourselves, about the world we live in, and can improve relationships.

I look forward to sharing with you all that I have learned and continually learning. Feel free to leave comments and ask questions.

Today we will end on this quote that we have all heard or read. Refresh your mind and review:

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

by Marianne Williamson or some accredit Nelson Mandela