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TRAINING TIP: Protein Intake for Women

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TRAINING TIP: Protein Intake for Women
Should you down egg whites all day or do you even need to pay attention to eating protein?
Each time you complete a workout, you break down muscle fibers just a little bit. To recover requires proper recovery and refueling!
Muscle needs protein (amino acids) to repair, and needs a daily supply of it as it isn’t stored in the body for when you need it.
Women are no different! Increasing your protein intake won’t start bulking you up when you lift weights. You’ll bulk up when you lift weights when your diet isn’t on point and you start adding fat all while you build muscle OR you are taking some extra hormones.
Some benefits of eating enough protein are:
1_ Controls your Appetite
2_ Burns More Calories
3_ Boost Your Immunity
4_ Aids in Muscle Recovery
So how much protein do women need to eat each day? The average amount of protein for women who workout is typically 3/4-1 gram of protein per body weight.
Where can you find protein sources so you aren’t downing egg whites, chicken, tuna, and powders?
1_ Protein Powders are a great quick portable, saving the day, way to get a heavy dose of quality protein in 1 shot.
2_ Lean Meats (Fish, pork, Flank Steak (limited amounts per week), Chicken, Turkey
3_ Greek Yogurt (if you eat dairy)
4_ Egg Whites
5_ Nuts
6_ Quinoa
7_ Beans
I’m not an expert in Vegan lifestyle, but there are a lot more sources of protein available.
Best tip is to consume protein each time you eat. Plan a balance meal each time you eat of Carbs, Protein, and Fats. Work to eat your starchy carbs in the first meals of your day and replace with fibrous carbs towards the end of the day.
If you are trying to reset your leptin levels having protein within 3 minutes of waking can help reset them.
Does this help? Any other questions about this?
If you need a sample 7 day meal plan to follow so you can see how to pair up the right foods for a meal plan- go download my free one at https://anitakellam.leadpages.net/healthyeating/
Photo Credit: Huffington Post.

What’s your excuse??

What’s your excuse??

I already know all the excuses because I was the queen of them for years… It’s raining out, it’s too nice out, my workout clothes are dirty, I forgot my headphones at home, I don’t have time, I don’t want to get bulky, I’m too tired…blah blah blah. The real question to ask should be what’s your REASON?

My before picture is just after finishing my doctorate. I did not regularly exercise. I held baby weight after each pregnancy. I was constantly exhausted and used the excuse that chasing the children around was enough exercise. I came down with every cold and virus that could fester and spread on the grocery cart handle. I was miserable and avoided any pictures with my children – which now in hindsight is just plain sad for them and me. I went to bed miserable every night because I failed at what I had sworn that morning I would do – which was to make better food choices and get to the gym. It was an ugly vicious cycle and the effects of my misery did not go unnoticed by my family. 

Finally, one morning I woke up and said I am done talking about it -(I felt my back fat jiggle) and from that day on I started living it and being about it. There have been setbacks, struggles and tears but the truth is, once I started getting up and consistently working out in the mornings, it made me want to make better choices all through the day, including in the kitchen. My energy levels became increasingly better and I slept like a rock all night. My moods were much happier and instantly improved my family life and relationships. It would be a straight up lie if I said I wasn’t motivated to rock a bikini at my age but I also realized these kids in my life really were MY WHY and they needed and deserved a happy, healthy, active mom who could step up and be their healthy role model. When I found my reasons why, I simply lost all of my excuses.

My decision to coach keeps pushing me further, keeps me motivated and providing goals but it is very far from my reason why I continue to live this lifestyle.

So instead of looking for your excuse, are you able to dig deep and find YOUR reasons WHY? When you do find your why and your passion, your results will follow. Message me for help.11042942_947364438631658_7105274840541815394_n

WARNING: It’s about to get real up In here…

WARNING:

It’s about to get real up In here…

To continue to grow and move forward in your life, you have to keep setting and striving for bigger and better goals. Sometimes we find we have a “thing” that hinders us from reaching our goals maybe it’s fear, lack of motivation, self-doubt, not knowing where to begin…

Ready?!?(Told ya it was about to get real)…

My “thing” is fear of success and not believing I’m good enough. This stems from self limiting beliefs. What does it cause you ask? With my health and fitness. I’ve struggled with my weight off and on after the birth of my kids and when I was in grad school. When I would get to a point where I was finally seeing results and super proud, I would self-sabotage with binge eating on sugar or playing mental wrestling in my head. It’s a vicious cycle really. I’ve had to learn to overcome my fear, to KNOW that I am good enough and I DO deserve the happiness God put me on this earth to receive.

It’s not easy and I still struggle, but that doesn’t mean it’s impossible! We are capable of ANYTHING! We just have to believe in ourselves and put the proper actions into place!

Please know, if you have any questions or want to chat I would love a message from ya!

Whatever your “thing” is, it’s time to conquer it! It’s time to believe in YOU!!

 Get Real

What are you waiting for?

Starting an exercise program can be overwhelming at times, but start slow and it will get easier while you get stronger. Follow these tips and you’ll reach your goal before you know it—and be ready to set the next one!

Beginner Workout Tips
1. When you have no motivation to work out, go for just 10 minutes. Once you get going, you’re more likely to continue than if you never started. Plus, if you stop at 10, at least you get 10 minutes of activity!

2. Let go of tension in your hands, neck and shoulders while working out. Too much energy is expended with the tension when it could be directed to the muscle actually working.

3. Be ready in the A.M. If you have trouble getting up early for a workout, set your clothes out the night before and jump in the shower for 30 seconds to wake yourself up as soon as you get up.

4. Set mini-goals. Reaching smaller goals lends a sense of achievement, which in turn fuels motivation. For example, rather than the goal be to lose 15 pounds, start with 5 pounds. When you reach that goal, reassess and set a new mini-goal.

5. Think positive! It may take a while to change your body for the positive, but in one second you can transform your mind.

6. Do it for you. Lose weight for yourself and no one else.

7. Outsmart cravings. When a sugar craving hits and you want to graze out of boredom, brush your teeth before you indulge. Your fresh breath may save you a lot of unneeded calories.

8. Use your arms. Simply pumping your arms when doing any cardio activity can raise the level of calorie burning by 15 percent.

9. Take time to recover. A hard strength workout is like bruising a muscle. You wouldn’t keep hitting a bruise would you? Let it heal before working it again.

10. Get outdoors. Sunlight and fresh air are great energy boosters. Take a walk, have a picnic or just sit and think of the positive changes you would like to make in your life.

11. Always have an extra set of workout clothes on hand. You never know when an unexpected energy surge or free time may arise to exercise, so keep a set of workout clothes at work or in your trunk. Being prepared will save time and energy.

12. Choose activities you enjoy. There is no need to force the ones you don’t like. You won’t stick with them, and that will only be detrimental to your success in the long run.

13. That being said, you never know if you will like something new until you try it. Be willing to “stretch” yourself a little.

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Goodbye love handles. Hello Sexy Abs!

Are you sick of muffin tops and love handles, or are you comfortable with the roll of flab that pops over the waistband of your jeans and ruins the sleek line of fitness clothes, clingy sweaters, and tailored shirts.

A lot of people think that they can get rid of this annoying bump with daily sit ups. While crunches do tone muscles this exercise alone will not get rid of love handles. Do you know why? Well it’s because love handles aren’t muscle. They’re fat, and to burn fat you need a healthy diet and a rigorous cardiovascular program.
A good overall plan for 30 to 45 minutes of cardio three to four times a week, strength training (including the exercises below) two to three times a week, and a day of rest every week so your body can rebuild muscle. Spice up your workouts with a variety of cardio approaches will be the most effective — don’t just stick to only the elliptical or just a few spinning classes. Getting stuck in a cardio routine can lead to a plateau. Instead, you want to keep challenging different muscle groups. My personal favorite high-intensity interval training to burn fat is TurboFire. You get results quicker instead of working at the same steady pace throughout your workout.
Your initial goals will be weight loss and trimming down the fat. Once you’ve done that — or at least made significant headway — you can start to tone the muscles underneath your love handles. As you burn fat and increase your metabolism through building muscle, that extra padding will eventually go away.

Ab Workout: Kiss Love Handles Goodbye

Make these five exercises part of your plan to tone waist and hips:
1. Bicycle Crunches: “This exercise will work your internal and external obliques as well as the rectus abdominis [the largest ab muscle],” Keigher says.
Lie on your back, knees bent.
Place hands behind your head without interlacing your fingers. Lift your head slightly.
Twist so that your left elbow goes toward your right knee while you extend your left leg.
Pull your leg back in and extend the other leg, twisting so that your right elbow goes toward your left knee.
Build up to 3 sets of 25 reps each.

2. Standing Trunk Twists
Stand with your feet about hip-width apart.
Keep hips and legs facing forward as you twist to the right, extending your left arm out (like a punch) to the right.
Twist in the opposite direction (left), extending your right arm out in a punch to the left.
Aim for 100 repetitions.

3. Lying Leg Twist
Lie on your back with your arms stretched out to the sides, hands flat on your mat.
Lift legs and bend knees so that your calves are parallel to the floor and your thighs form a 90-degree angle with your torso.
Lower both legs together to one side so that your outer right thigh touches the ground on the right side, maintaining the 90-degree angle.
Return them to center and then lower to the other side so that your outer left thigh touches the ground.
Build up to 3 sets of 25 reps each.

4. Side Planks: “This exercise strengthens your core, in the front and the back,” Nasser explains.
Lie down on your right side, leaning on your elbow.
Extend your legs out straight, with your feet stacked. The edge of your right foot should be on the floor.
Use your core to hold your body up in a straight line (you can modify it by putting your right knee down on the floor if you need support). Hold for 20 to 30 seconds, or longer if you can.
Lower yourself fully to the floor and switch sides.
For added challenge, lift the top leg and hold it up so that it is not touching the bottom leg.
Holding each side for about 30 seconds, do four or five reps, and increase as you get stronger.

5. Seated Russian Twists
Sit on the floor with your knees bent and feet flat.
Hold your arms out in front of you, hands pressed together.
Lean back about 45 degrees. With a slow, controlled movement, twist to your left side. Return to center, and twist to your right. That’s one rep.
One full rep should take about 20 seconds. Take a breath and repeat. Start with four to five reps, adding more reps as you get stronger.
For an added challenge, lift your feet off the floor as you do this exercise.
If you eat a healthy, low fat diet and burn more calories than you take in, and enjoy a good mix of cardio and ab workout time, you’ll watch your love handles start to melt away within a few weeks.

Resource: Healthy living from everyday health.

Do you want smokin’ HOT abs?

Abdominal Crunch with Oblique Twist 1

Abdominal Crunch with Oblique Twist 1 (Photo credit: Scott & White Healthcare)

Muscles of the trunk

Muscles of the trunk (Photo credit: Wikipedia)

The world seems to have an endless array of workout equipment to get smokin’ hot abs, but most people still don’t do enough activities each day to actually get the results they want. Back & abdominal muscles are referred to as your core muscle group.  This is an area that will weaken as we age if they are not targeted routinely with exercise.

What is a strong core really good for?

  • A strong core reduces back pain
  • A strong core improves athletic performance
  • A strong core improves postural imbalances
  • Core muscles add strength and stability to the spine, arms and legs.

The muscles of the core run the length of the trunk and torso.

The list below names the most common and generally accepted group of core muscles.

It is hard to target the core muscle group during regular daily activities.  You need to pay specific attention to them with targeted exercises. Exercises that Build Core Strength The most effective core strengthening exercises are when the torso works as a solid unit & the front & back muscles contract at the same time, multi joint movements are performed & the spine is stabilized. Abdominal bracing is an important basic technique used during core exercise training. To correctly brace, you should attempt to pull your navel back in toward your spine or pretend that someone is about to drop a heavy weight on her abdomen and you need to tighten up. This action primarily recruits transverse abdominus. You should be able to breathe evenly while bracing and no hold your breath. Some of the best core exercises are simple bodyweight exercises. What Are the Best Core Exercises?

  1. Bicycle Crunch is the #1 ab exercise if done right.
  2. Ab Crunch on an exercise ball.  Dust off that exercise ball and put it to work.
  3. Single leg bridge exercise. The best unknown exercise for the core.
  4. Vertical leg crunch. Killer!
  5. Long arm crunch. This will get amazing results and I LOVE it!
  6. Reverse crunch. Keep torso steady and lift up the feet.
  7. Plank (Hover)
  8. Side plank. Add extra oomph by crunching your top leg up in this position.
  9. Basic crunch
  10. Crossover crunch
  11. Seated oblique twists on a medicine ball
  12. Oblique Crunch
  13. Plank on a balance ball
  14. Alternating superman
  15. V-Sit exercise
  16. The basic push-up. You heard me right. The push up is great for abs.
  17. Hip lift
  18. Back bridge

Perform several (3-5) abdominal exercises 3-5 times a week. Start with exercises and repetitions that are comfortable for your fitness level and as you improve increase the number of repetitions. You do not need to do all the exercises; simply select those that work well for you and vary your routine over the months.  To get an extra bang for your buck add a form of resistance to your workout. This can be done by using resistance bands or adding a weight to your moves. For example, place a light weight on your upper abdomen, creating some resistance. Another option is wrapping a resistance band around your feet and holding the handles while you perform your exercises.

Fitness tips to get the MOST out of your workouts

weight training

weight training (Photo credit: midwestnerd)

English: Exercise work zones (Fox and Haskell ...

English: Exercise work zones (Fox and Haskell formula between 20 and 70-year-old): red zone (VO2Max), anaerobic, aerobic, weight control and warming up. Français : Zones d’exercice de travail (selon la formule de Fox et Haskell entre 20 ans et 70 ans) : zone rouge (VO2Max), anaérobie, aérobie, perte de poids et échauffement. (Photo credit: Wikipedia)

1.     Get comfortable. Make sure that you have the right clothing and shoes to perform your exercise routine.

2.     Buy a heart rate monitor with a calorie counter to help motivate you and keep your heart rate at 80-85% of your maximum heart rate while working out.

3.     Set goals so that you can measure achievement and make a contract with yourself that is posted someplace you see daily. This will serve as a reminder to keep you on track.

4.     Schedule your daily workouts and stick to it.  This is non-negotiable! If you are asked to do something at your scheduled workout time, say, “Thanks for thinking of me, but I already have something scheduled then. Can we do it another time?” If there is no getting out of it, then find another time that day to workout.  Morning workouts are the easiest to stick to and make sure they are at least 30 minutes long.

5.     Have a support system of like-minded people that will motivate and encourage you. That’s why my challenge groups have been so successful.

6.     Mix up cardio and resistance training

7.     Ramp up the music. You will move faster and burn more calories.

8.     Make sure you are well hydrated before working out so you don’t get a muscle cramp.  If you don’t like to drink water before your workout make sure you get at least 80 ounces through the day.

9.     Eat a mix of protein and carbs for energy and record your nutritional intake in a log. I love myfitnesspal.com.

10.    Exercise needs to be a daily habit. No excuses.  Vary your workouts to keep your body guessing and keep your mind engaged. Find workouts that are fun for you to do and log them. Beachbody has a great system to keep track of these.

11.    Have some caffeine 40-45 minutes before working out.  I like energy and endurance because there is less than 200mg of caffeine in it. This can help stabilize your blood sugar, mobilize fat stores and heat up your metabolism.

12.    Find a way to reward yourself when you reach a goal. But, skip unhealthy rewards that may get you off track, such as junk food.

For more helpful information, tools, programs or motivation check out http://www.homefitnessjunky.com or Facebook me at http://www.facebook.com/homefitnessjunky

Can you be skinny and still look fat?

Definitions and Misconceptions:

To begin, we need to address some misconceptions about how the body works…

  • You cannot “tone” a certain portion of your body.  Your body will not lose fat in one spot at a time, it will only lose fat.  Thus, you must reduce your overall body fat percentage to see results in the area you want.  This is why the “ab-(insert attention-grabbing verb)” you see on TV won’t work to help you get a better midsection.
  • Lean – having little to no surplus fat – Thus, to look “lean”, you need to have low levels of body fat.
  • Toned – seeing muscle definition on a human body – Thus, to look “toned”, you need to have low levels of body fat combined with having enough muscular development that you can see the shape of the muscle under the skin.  This is usually accomplished at below 20% body fat on women, and below 10% on men.
  • You will never “bulk up” overnight, except from maybe an ice cream and beer binge (guilty).  You will never wake up one morning, look in the mirror, and realize that you just built bulky muscles in your sleep.

First, I want to establish that having muscle doesn’t mean being bulky…

The first thing you need to do is compare these two women:

For reference, the girl on the left is a runway model and the girl on the right is an elite CrossFit athlete.  Both have approximately 12-15% body fat.  Both are doing something they love, and the bodies they have created help them do that.

On the left, we have a runway model who has almost zero muscular development while also having almost zero fat deposits.  She has enough essential muscle to not fall over walking, but not much more.  If you want to look like the woman on the left, sorry, but we cannot help you get there.  Although, if you have an apple and a cigarette a day for about a year, you could get close (it supposedly worked for Christian Bale in the Machinist).  However, CrossFit South Bay will not help you create that type of body.

The female on the right has spent years developing her strength and muscle.  She has battled heavy weights and pushed herself to the limit to squat, deadlift, and lunge heavier weights every time she comes into the gym.  She weighs approximately 35-40 lbs more than the runway model due to the large amount of muscle that she has acquired.  She is likely approaching her genetic limits in the amount of muscle she can develop without going on a bodybuilding routine.  Between her and the runway model, there is likely very little difference genetically, yet there is a huge difference in training and diet (more on this shortly).

 Here’s a fit girl, now dressed up, still bulky??

Thus, you can have a large amount of muscle without ever looking “bulky”.  Don’t you agree??

Now that we know that muscle doesn’t make you “bulky”, what does??

Well, the answer is fat.  Excess adipose tissue will result in less than satisfactory aesthetics.  This is regardless of the amount of muscle you have.  This is easily seen in the image below:

The image at left shows a female figure that has a large amount of fat, while having a very small amount of muscle.  This is described in the fitness community as “skinny fat”.  While not overly “bulky” she  doesn’t have the aesthetics that most of us work so hard to attain.  The woman in this image is likely at a level close to 30% body fat and likely has a similar amount of muscle as the runway model.  So even though she may look fine wearing a sweater, it is a different story at the beach.

The trick is how to fix this.  Well, option 1 is to eat less and do tons of cardio, surviving on a diet heavy with running and light on food, and you will end up looking more like the runway model above.  Option 2 is to develop muscle to burn away the excess fat while doing cardio, resulting in looking more like the elite CrossFitter above.

Ok, so we have started to establish that building muscle isn’t a bad thing, right??  Yet, you are afraid that by squatting and deadlifting, you are making your legs and butt bigger, thus getting more “bulky”, correct??

Here is the kicker, the reason your legs (and shoulders and arms and back) are getting a little bigger is that you have now started to add some muscle to them.  Now, that muscle will burn more calories, starting to help whittle away at the amount of fat you have on your body, even while you sleep.  You now are able to achieve that “lean” and “toned” look, as your body fat levels have decreased, and your muscle is starting to show, giving the “toned” look.

Additionally, you cannot have a “toned” look without muscle.  This is because that “toned” look that you are going for is the result of seeing muscle that is underneath a layer of fat.  If you have too much body fat, it acts as a shielding layer.  For those of us that require a visual, imagine your muscle as an apple sitting on a hard surface.  Now cover the apple; what you cover it with is representative of your body fat.  A wet paper towel=very low body fat.  A dish towel = low body fat.  A comforter = high body fat.  As the covering gets thicker, it becomes harder to see the apple, which is exactly what happens as you gain body fat.  Now, more muscle makes the object bigger, imagine the apple is now a grapefruit.  Less muscle makes the object smaller, imagine changing the apple to a cherry.  Even with all the objects being similar in size, it is the covering that determines how “bulky” they look; same with body fat.

BAD cardio

Bad cardio and worse cardio…

Some people keep saying to be leaner they just need more cardio and less strength.  Well, yes, if you just do “more cardio”, you will lose more fat, but you would also lose muscle because without anaerobic and strength training, your body burns muscle as well as fat.  So, instead of looking more like a Victoria Secret model, you start to look more like a runway model.  Then, once you stop doing “more cardio” you will gain fat even faster now that you don’t have the muscle to burn the extra calories, resulting in the “skinny fat” look.  You can see this in ex-athletes that have tried to “get leaner” by doing “more cardio” only to result in having more fat with less muscle.

Skinny vs Strong

This can also happens as we age, as the muscle we built by running, jumping, and playing in our childhood and teens atrophies due to under-use with a more sedentary life, so people in their early twenties are seen as having “high metabolisms”, supposedly not having to work to maintain lean body shapes.  This “high metabolism” is because the muscle they built in their teen years is burning excess calories and fat, and with the low body fat levels, you can see their “toned” muscle underneath.  However, as they take day jobs and do not stimulate their bodies, their muscles atrophy, burning less calories and thereby lowering their “high metabolism” and leading to increased body fat as they age. Usually, people try to do “more cardio” to regain their lean, toned bodies that they had when they were younger. However, since they do nothing to build new muscle or maintain their current muscle, they slowly transition to a thin, but “skinny fat”, look as they age.

crossfitsouthbay.com 112 crossfitsouthbay.com 18 crossfitsouthbay.com 47 crossfitsouthbay.com 133 crossfitsouthbay.com 135

Train like an athlete…. Look like an athlete…

Most people can agree that they want to get “toned” and “lean”, but have you ever asked someone that was “toned” and “lean” what they have done to get that way??  You should, because almost every athlete I know that looks “toned” and “lean” has spent years working to develop strength, power, speed, endurance, and stamina for a sport.  They move HEAVY weights quickly.

Lastly, you will never be able to create muscles like a man lifting weights.

A WOMEN THAT LOOKS LIKE SHE HAS MUSCLES LIKE A MAN HAS LIKELY TAKEN STEROIDS!!  This is the defined truth, a woman’s muscle development is much different than a man’s.  Unless a woman has a very different genetic make-up (a very, very small portion of the population), it is almost impossible to build muscle like a man.  (And, as much as you might think it is true, you only have a 1 in a million chance of being the 1 in a million that has the different genetics, so stop saying, and believing, it)

This is because males have 20-30 times the testosterone of women, resulting in deeper voices, more body hair, and more muscle development.  Women just physically cannot build muscle like men can, sorry but it is a scientific fact.  Some of the maximal amounts of muscle you can put on a female frame with CrossFit training can be seen below.  These are women that built their bodies using sports and strength training.

An extremely high level of muscle on a female will look like the pictures above, but again, only with many YEARS of weights training and a focus on a clean diet.

So, lastly, just to clarify, “bulky” means fat.  Which does not happen when you work hard at http://www.homefitnessjunky.com!!


Join my team

You made the decision to transform your body and your health—now let your friends in the Team Beachbody community help you turn that goal into reality. Our unique social networking features will give you all the accountability, support, and motivation you need to achieve your best body ever!

You made the decision to transform your body and
your health—now let your friends in the Team Beachbody community help you
turn that goal into reality. Our unique social networking features will
give you all the accountability, support, and motivation you need to
achieve your best body ever!
Groups connect you with people who share your goals and interests. Joining a Workout Group will help you find new friends who’ll keep you motivated and help you stick to your plan.
Have a question? Need more information about your diet plan or workouts? The Message Boards will have the answers you’re looking for, and they’re a great place to meet new people.
Stay in touch with your Buddies through the Team Beachbody message center. The peer support you get from your friends will give you an extra incentive to meet your health and fitness goals.
Never miss a workout when you plan it in SuperGym. Scheduling workouts in your calendar will motivate you to complete them—and exercising with your Buddies keeps you accountable (and makes things more fun).


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