15 May 2012
I’m posting today’s Healthista Boot Camp workout here because it was just so dang fun! If you try it, remember to let me know on the Healthista Facebook page post. Each time you try a Healthista Boot Camp workout and let me know, you’re entered to win this month’s prize — an awesome yoga mat. You could have up to 8 entries!
Find a nearby playground and get to work!
Cardio (do it in the grass for a more challenging workout):
Jog - 5 minutes
Skip - 2 minutes
Walking lunges - 3 minutes
Jog - 5 minutes
Playground Drills
Tricep dips off bench 3x10
Lunges with one foot on bench 2x12 on each side
Push-ups off bench 3x12
Run up a slide x3
Glider or monkey bars x3
Swings - 30 pumps
Run up and down a set of stairs x5
Cool Down
5-10 minutes slow jogging or walking
14 May 2012
It’s happened to pretty much all of us at some point: We eat well, meet our exercise goals, and yet, when we step on the scale, the number is higher than it used to be. And not just a few pounds higher — pretty significantly higher. It’s super frustrating, I know. But there are five questions you should ask yourself before you assume that something’s wrong (or that your scale is broken!).
- Am I really eating what I think I’m eating? Turns out, we’re really bad judges of quantity/portion size. You may think you’re eating a certain amount when you’re actually eating 25 — or even 30 — percent more. If you really want to figure out if your eating is the issue, you need to spend a week tracking your intake pretty precisely. Measure when you can, look up nutrition facts, and do everything you can to get a very accurate picture of your weekly menu. Then, and only then, can you be sure that you’re eating what you think you’re eating.
- Am I eating the wrong stuff? If your diet is full of processed, high-sugar/high-carb junk, it can be tough to lose weight. I know what you’re thinking: “But Healthista! It’s just calories in, calories out! Even the dude who ate Twinkies all day lost weight!” I just don’t believe that calories in/calories out is the whole story. Plus, I have some other problems with that little experiment.
When you eat carby processed junk, your insulin resistance increases. When your insulin resistance increases, you have to product more and more insulin to process sugar, which in turn prompts fat storage. That’s a really crude explanation, so read this book if you’re interested in the science. I don’t think it’s impossible to lose weight if you’re keeping calories low but eating junk, I just think it’s really tough.
- Am I over-exercising? Any of my clients will tell you I firmly believe in an exercise “sweet spot.” That is, not too much and not too little. Over-exercising can stimulate hunger, cause you to burn off muscle, and make you feel generally worn out and crappy. It can also cause your body to hold on to calories (because it rightly feels it needs them!).
So what’s the right amount of exercise? It’s different for everyone, but a good guideline is 20-45 minutes of INTENSE exercise 3-4x/week and an additional couple hours of non-intense activity (walking, leisurely bike rids, running after kids, etc.). In my experience, doing lots of slow, steady-state cardio is a recipe for weight stagnation.
- Am I eating enough? This is generally the LAST question you ever think to ask when you’re gaining or not losing weight, but I’ve seen this problem plague people who can’t seem to drop lbs. You can be eating over 1,200 calories and still not be eating ENOUGH if you’re exercising a lot (see #3). Generally, people who exercise need at least 1,400-1,500 calories (but this is dependent on a number of factors, so you’ll need to find your perfect number!). Just like exercise, I believe in a caloric sweet spot. Fewer calories does not necessarily equate to more weight loss.
- What else is going on your life? If you’re super stressed, it can cause weight gain in a variety of ways. Just because you’re not ingesting a ton of calories doesn’t mean your hormones aren’t working against you. Take a good look at your sleep patterns, stress level, and any other medications you’re taking that might have a hormonal or physiological impact. Your body is an uber-complex organism, so there may be factors outside of eating and exercise that are working against you.
If you’ve checked in with yourself about all those things and the weight just isn’t coming off (or you’re consistently gaining), it’s time to see your healthcare professional. There’s absolutely no shame in that! Your doctor can play detective and help you figure out what’s going on.
10 May 2012
New Healthista Boot Camp Workout Posted! 
Remember, for each workout you complete by May 31st, you’ll be entered the prize that many times! Just be sure to post a comment on the workout post after you complete it so I can get you entered.
8 May 2012
New Healthista Boot Camp Workout Posted!
Comment on the Facebook post after you try the workout to be entered to win this month’s prize! I’m also copying it here because we did this Crossfit-inspired workout yesterday and it kicked our butts in the best way possible! In less than 35 minutes, you get a KILLER workout. Try it out and let me know what you think!
2x7 minute rounds of the following exercises (see how many rotations you can get through in 7 minutes and then rest for 3 minutes):
12 pushups
15 squats (weighted or not weighted)
18 situps
21 bent-over rows
2x7 minute rounds (rest 3 minutes in between):
10 bicycle crunches
7 squat jumps
5 plank-ups
3 tuck jumps
Rest 3 minutes
3x30 seconds plank
Stretch
7 May 2012
Have you tried a Healthista Boot Camp workout yet? No?! Why not? They’re free, can be done with minimal equipment, and effective (I promise).
I’m changing the game a little bit: Now, for every workout you do, you get another entry in this month’s prize drawing. Remember, the prize is a classic Aurorae yoga mat in any color you want!
Here’s how it’ll work:
- When you complete a Healthista Boot Camp workout, just comment on that workout post on the Healthista Facebook page.
- For each workout you complete by May 31st, you get an entry to win the yoga mat. Do all 8 workouts? You get 8 chances to win!
- On June 1st, I’ll pick the winner.
Super easy, no? So get to boot campin’ and remember to tell me about it! The next workout will be posted tomorrow AM.
