Are you doing high intensity interval training (HIIT)? If not, there are a lot of reasons why you should consider adding it to your workout routine, especially if your goals include fat loss or improved cardiovascular capacity. So what is HIIT anyway? It is a style of workout that includes periods of intense work with periods of recovery. One type of HIIT workout is the Tabata style workout, in which an athlete performs a certain movement for a period of time, then rests for a designated period of time. Think twenty seconds of pushups followed by ten seconds of rest, repeated for ten minutes. Studies have shown that this type of workout improves cardiovascular function and, in connection with proper nutrition, helps reduce whole body fat mass when performed consistently. HIIT workouts can be done with or without added weight, don’t require a fancy gym membership, and generally can be done in a short period of time. So if you are looking to score a fitness home run, think HIIT!
I stumbled across an opinion piece the other day advocating for a national institute of nutrition. The author makes some good points, particularly with regard to the need for nutrition science that isn’t dependent on grants from commercial entities. In light of the amount of junk studies put out there for quick headlines (see last week’s post), it sounds like a good idea to me. Take a look and let me know your thoughts in the comments! thehill.com/opinion/healthcare/410620-the-case-for-a-national-institute-of-nutrition
Every day or two, we read or hear about some new study that suggests we change the way we eat immediately to lose weight, stave off some disease, or lead a longer, more active life. Often one study directly contradicts the findings of another. The New York Times just published a great piece on the current shortcomings in nutrition research, and unfortunately, those shortcomings aren’t going away any time soon.
The takeaway? Don’t change your dietary habits with the news cycle. Take the time to find out whether a study’s findings are supported by the greater body of research, or ask someone like us who actually enjoys diving into the scientific literature and research reviews.
There are a ton of online nutrition programs these days. While unfortunately some are out and out scams, there are a lot of programs that can be transformative. One problem I see a lot is that a person may choose a program that isn’t right for them. Three examples: a) if you don’t know what macros are, you likely will struggle with a macros based program that doesn’t provide a lot of hands-on support; b) if you don’t know your way around a kitchen, a program that doesn’t help you to develop meal prep skills probably won’t be a good match; and c) if the program doesn’t take into account your preferred activities and activity level, you likely won’t get good results. It’s really important to research whether the program or programs you are looking at address each of these issues and if so, how. Nutrition coaches can be a great resource in figuring out which program may be right for you. If you are wondering how to find a program that works for you, give us a call! We’re happy to chat about your options.
Anyone who knows me well will tell you that I HATE to run, and if they are being honest instead of polite, they’ll probably tell you I am not very good at it. I have worked hard on improving this spring and summer, and while I am not going to set records of any kind any time soon, I no longer feel like I am going to die if I run for more than a mile. Part of my running program this summer involved interval work at the track where I would run a certain distance at a certain pace, then walk a set distance to bring my heart rate down, then do it over and over and over again. Over time, the distance at running pace increases and the walking time decreases. When I started, I was walking and running about the length of a football field. Now, I “get” to run as much as four football fields to walking one. It’s tedious, so during the walks, I like to people watch. A couple of weeks ago, it was over ninety degrees at eight in the morning, so there were only two other people on the track. One was walking laps when I got there, and was joined a few minutes later by another. They began to do intervals of about the same length I had been doing when I started. The person who arrived late stuck it out for about fifteen minutes, while the other kept at it even after her friend left. Watching her work brought home to me how much she must want to improve, and how far I had come on my own journey. As luck would have it, we both ended our workouts around the same time, and as we were leaving, I simply told her “Great job today.” It was - I know from recent experience just how hard it is for a non-runner to do what she had just done. The look on her face said it all - pure joy that someone believed in her as an athlete. That made my day, because I remember the first time someone called me athletic. I was forty-three, and had NEVER thought of myself as having any athletic gifts whatsoever. That moment changed the way I thought about myself (thank you, Coach Joe!) and four years later, I haven’t looked back. The moral of the story? Those few words of encouragement may just change someone’s life.
Are you over thirty? How much protein do you eat? Well, if you want to preserve your muscle as you age, unless you are already eating about a gram of protein per pound of body weight, you may want to add some extra protein at each meal. Recent research shows that as people age, there is a strong link between protein consumption and muscle wasting. Put simply, most of us don’t eat enough protein to provide our bodies with adequate building blocks to create new muscle at the rate our body breaks it down. Muscle loss begins in your 30’s and the rate of loss increases with further aging. Strength training helps, but that training won’t result in preserving or even gaining muscle unless you have adequate levels of dietary protein. Curious about whether you are eating enough protein, or how to get more into your diet? We’re happy to help!
Many people think that their trainer or nutrition coach has perfect exercise and nutrition habits. I'm here to tell you that while that's flattering, it's definitely not true. We struggle with the same things that you do, day in and day out. I'm active in a number of nutrition and exercise related Facebook groups and one of them recently had a thread on what our clients might be surprised to learn about us. Here are some of the things we confessed, grossly generalized:
We LOVE beer, wine, ice cream, pizza, burgers, bread, nut butters, cupcakes, fresh bread, cookies, chips, and donuts.
We DEAL WITH hormone cravings, sleep deprivation, and work/life balance.
We HATE meal prep and working out when we don't feel like it.
Some of us BATTLE emotional eating and eating disorders.
Our GUILTY PLEASURES include eating pints of ice cream and eating Reese's Peanut Butter Cups while binge watching Netflix when we are supposed to be working or working out.
The difference between the professionals and the clients? Most of us are comfortable with an eighty-twenty lifestyle. We have worked hard to learn to be consistent in our habits so that we can enjoy the things we love in moderation. We can help you get there, too!
Many of the clients that I work with have vacillated between watching everything they eat and exercising every day, and ignoring diet and exercise completely. They really struggle with achieving balance, particularly when it comes to exercise, but they need adequate rest and recovery to meet their goals. Inadequate rest can stall weight loss and increase the risk of injury.
After a certain point, which differs for everyone, more exercise is not better. We all need some rest and recovery to maximize our performance and our nutrition goals. If you work out every day, you likely aren't going to achieve your physical or nutrition goals as quickly as if you give yourself a day to relax and recover once or twice a week. That doesn't mean you need to be a couch potato, but try to have at least one day a week where you do not elevate your heart rate or lift weights. Yoga, gentle swimming or biking, and long walks are all great for recovery days.
How do you figure out what balance is right for you? Well, take notes! Keep a log of how you feel and recover, as well as what your weight is doing if weight loss is a goal, for a week or two with one workout schedule, then add another day of recovery in and see what happens over the next two weeks. Keep tinkering with that schedule until you feel like you are maximizing your performance and your nutrition goals, and adjust as needed over time. Remember, adequate rest and recovery will allow you to make the most out of each workout and each meal.
There are a few things that are my nutritional version of Kryptonite. I can't pass them up, and they weaken my resolve to make good decisions. A nice glass of champagne or Prosecco almost always results in several, and a scoop of Ben & Jerry's Salted Caramel Core ice cream ends up becoming an entire pint. As a result, I've had to devise strategies to counter my Kryptonite to meet my nutritional goals. Here's how I do it:
First, I try not to keep any Kryptonite in the house. Much as I love it, I just don't buy it on a regular basis any longer. This prevents me from making rash decisions and binging when I am tired or stressed.
Second, when I do buy them, I make sure I buy the smallest quantity possible. I buy the splits of Prosecco rather than the large bottle, and I buy the kiddie size ice cream container rather than the entire pint. This allows me to create portion control.
Third, I allow myself to indulge in my Kryptonite regularly enough so that I don't have cravings. When I go out to dinner with my husband, I often order a glass of Prosecco. When I take the kids out for ice cream, I will buy the smallest size. This allows me to enjoy things that I love, but not overdo it.
What's your nutritional Kryptonite, and do you have a plan to counter it?
Many of us lead incredibly hectic and busy lives. We rush from work to kids' activities, grab a quick bite to eat, then go right back to work after the kids are down for the night, working until the early hours of the next day. For many, getting only four or five hours of sleep per night is the norm. One thing I work on with my clients is developing a sleep routine to help extend the amount and quality of sleep that they get because believe it or not, lack of sleep is one of the biggest things preventing many people from achieving weight loss. In fact, with all other conditions being equal, if you get less than seven hours of sleep per night, you are likely to lose only half as much weight as someone who gets more than seven hours.
Why is that, you might ask? Well, a lack of sleep disrupts our delicate hormone balance. This in turn affects our body's ability to process and utilize nutrients, in particular fatty acids, promotes the production of the hormones that regulate our appetite and hunger cues. It also decreases our ability to make good decisions surrounding food, so you are more likely to give in to cravings and make less nutritious food choices.
How do you counteract a lack of sleep? Well, there are three things that I work on with my clients. First, we establish a sleep ritual that allows them to be in the best position possible to make every second of sleep that they get restful and productive. What that ritual looks like differs from person to person, but it usually involves getting away from screens and work and doing something relaxing for at least half an hour before bedtime. Second, we work on getting a little bit better each week. If a client starts out going to bed most nights at 1:00 am and gets four hours of sleep, we push that back by fifteen minutes a week until they are getting five hours, then six hours. Third, we try to find improved efficiencies throughout their day so that they have more time for themselves and less need to be burning the candle at both ends. Once these strategies are in place, clients tend to have a much better quality of life as well as weight loss success.
Are you struggling with sleep? If so, we're happy to help.
Amy Mariani is the owner of Fit & Fabulous LLC in Winchester, Massachusetts. She is also the nutrition coach at www.mountainstrength.com. Her mission is to help people eat healthy and love life.
Please note that you should consult with your physician prior to embarking on any major changes with regard to your nutrition. Unfortunately, absent authorization from a medical professional, we are unable to provide individualized nutrition coaching to anyone under the age of eighteen, or to persons with certain medical conditions. We are always happy to work with authorized medical professionals under these circumstances.