The Chocolate Cake Factor

The other day I got a few laughs on Facebook when I used an old expression that some of us in the Fitness profession used about 15 years ago (hey, I never pretended to be young). The expression is ‘CCF (Chocolate Cake Factor)’. For example, suppose there is a person who is consistently at the gym working really hard over a long period of time, yet it does not seem as though that individual is having any results. Back then, a trainer may have turned to their colleague and said ‘oh, I guess it is just CCF’.

What this means is that no matter how hard you exercise, you can’t ‘out-train’ a bad diet. The example of this expression is that sometimes people have the mindset that they worked so hard at the gym so they ‘deserve some chocolate cake’. Now, ‘chocolate cake’ can also stand in for muffins, donuts, fried food, etc. When someone in my Spinning class asks me how many calories do I think they burned in my class, I often respond, ‘I don’t know the exact number, but if you leave here and get a latte and a muffin you will negate your workout’. I purposely try to take the focus off the calories burned since the inclination would be to think about what can now be consumed.

The problem with this mentality is that it is very easy to consume a lot of calories pretty fast, but it takes a lot of work to burn off those calories. Therefore, I do not think exercise is the best way to control or lose weight. Of course you need fitness. That is non-negotiable! But, to lose or maintain your weight you need to focus on diet. I read once that ‘great abs are made in the kitchen’ and I agree.

I was at a popular restaurant in New York yesterday where the calories are listed on the menu. Many of the entrees were over 1,000 calories! Lets do some math here. Since calories burned vary by person by so many variables, I am going to assume 100 calories/10 min of moderate to high intensity just for simplicity in this example (and I am too lazy for complicated equations right now).

Ok, you ran for a full hour at a rate of 6.0 and your muscles are sore! You worked really hard, sweating like mad, and burned about 600 calories. Now let’s see how many calories we would have burned doing absolutely nothing. I encourage you to read more about BMR (Basal Metabolic Rate) and RMR (Resting Metabolic Rate). These are both calculations used to estimate how many calories you burn assuming you did nothing but rest for24 hours. For this example, let’s use RMR and assume it is 1,200 calories. Divide that by 24 to give a calorie burn of 50 for an hour of sitting around doing nothing. So, we need to subtract that from our treadmill workout giving us a net benefit of 550 calories. Again, I am using very conservative estimates in my example.

OK, so we are at the restaurant feeling great after our tough workout and we order an entrée for 1,100 calories, a glass of wine to celebrate (120 calories), and what the heck let’s split the dessert since we earned it (550 calories). Calorie total for this one meal is 1,770 (wow, and that is just one meal! But does this sound familiar yet?). Your entire workout gave you a 550-calorie benefit bringing your meal down to 1,220, which is still way too much for one meal. It takes 3,500 extra calories to gain a pound, but with this math it is easy to see how that can happen.

I don’t want to discourage you; I want to do the opposite so lets use this same example in another setting. Ok, rewind. You did an awesome workout and made a net burn of 550 calories and going to meet your friends out to dinner. You have a nice glass of wine because you deserve it, order a lower calorie entrée or if you want the 1,100 calorie one then eat half of it. Politely demur on the chocolate cake at the end telling your friends that you are full. You stayed in your calorie budget and your exercise gave you a 550-calorie deficit. Wow, at this rate you will lose about 1/lb a week, the healthy amount. Great job!

Have a wonderful and healthy week

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Can a diet prevent cancer?

I recently came across some information about something called the ‘Epigenetic Diet’. This is not about weight loss; it is so much more powerful than that. Researchers are trying to prove that this diet may prevent cancer. Of course, this piqued my interest and I found myself researching it more.

Epigenetics research focuses on the effects that diet can have on the structure and the function of DNA. It was formerly believed that cancer is caused by a mutation in DNA, but scientists are finding that more than half of the cases are caused by changes in gene activity rather than the structure.

Ok, here is some quick science:  Your DNA is made up of a unique sequence of about 3 billion nucleotides. These are arranged into units called ‘genes’. Your genes contain all of the information needed to produce proteins necessary to create your cells and tissues to sustain your life. The process of creating a new protein in your cells is called ‘gene expression’ and your body closely regulates it. It is believed that mistakes in gene expression lead to illnesses like cancer. One of the ways of regulating gene expression is through epigenetics.  Epigenetics research focuses on the change of gene expression by means other than the change in DNA nucleotide sequence. This is where diet comes in.

So, what do I think of this? Well, I am neither a doctor nor a scientist but I think it makes sense. We learned back in basic high school biology class that our cells are constantly regenerating. So, as our cells change, what are they being built from? To me it makes sense that they are made using what goes into our body, whether that be food, medication, drugs, environmental pollution, etc. Since we can’t 100% control the environmental factors, I think we should pay great attention to what we can control. That means it is important to watch what you put into your body. Do not smoke or take drugs, limit alcohol (although in moderation it has positive benefits), make sure the medicine you take is really needed, watch out for dangerous chemicals in plastic, and avoid nitrates and chemicals in your food.

But the good news is that there is so much more you can ADD than to avoid. Food such as broccoli, blueberries, tomatoes, and grapes as well as flaxseed, garlic, turmeric, cinnamon, green tea, and red wine are some examples of things that may be able to ‘turn on’ genes that suppress tumor growth and ‘turn off’ the genes that promote growth. Of course, none of this is proven yet but I personally believe that it will be some day. It definitely will not hurt to add these to your diet.

I eat broccoli, flaxseed, and tomatoes everyday and blueberries, grapes and green tea on a lot of days. I will start to add cinnamon and turmeric to more of my food and of course enjoy a nice glass of red wine!

Cheers! And Happy Summer

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Now We're Cookin'

I have mentioned before that I am a bit of a ‘lazy cook’. In my defense, I find that the more ingredients added to a dish usually increase the amount of calories, salt, and fat. Also, it is challenging to have an open flame with a pre-schooler running around the kitchen tormenting the cat! It also seems that anytime I try to boil or simmer something, my daughter suddenly needs help in the bathroom. This is both dangerous and disgusting, resulting in half-cooked food going into the garbage. And yes I will admit it; I am really not much of a cook. (I am a very good baker though!).

However, occasionally I would like to make healthy, nutritious, and delicious meals for my family.  To do this I had to get a bit creative. I bought a slow-cooker last winter, and an indoor grill recently. These kitchen tools allow me to cook without worrying about burning my house down when I am called away from the kitchen. I also keep them far back on the counters to avoid being knocked over by a cat running from a child who is trying to put a tiara on his head and a mask on his face! (Yes, this is just a normal day in my kitchen)

To get my daughter involved in cooking, I bought her a children’s cookbook. This isn’t really a ‘cook’ book since none of the recipes involve the stove or oven. I have her flip through and pick out the vegetables and fruits she wants to use. I also let her use this book to pick out meals on the days I do not cook (which is most of the time). She chooses yogurt parfaits, PB&J sandwiches, smoothies, etc. When she chooses her own food from a book of healthy choices, she eats and enjoys it. I also involve her in making a grocery list. I ask her what she needs from the store. She actually asks me which store since she prefers string cheese from one store, the apples from another, etc. The trick is to make the choices about fruit, vegetables, lean meats, low-fat dairy, and whole grains. There is a lot to choose and children love to have their independence.

Another fun ‘tool’ I just purchased is a kitchen timer that looks like an owl. I told my daughter that it is hers and she is the only one who can use it. Yesterday I wanted to make a nice meal for my family. I bought mahi-mahi fish, organic spinach, garlic, onions, and avocado. I grilled the fish on my indoor grill but put my daughter in charge of setting the timer for 10 minutes and telling me when the fish was done. As she sat on the floor staring at the owl timer, I was able to cook the spinach with the garlic and onion using olive oil spray. She was way too busy being in charge of the main course to wreak havoc. She tells me that she doesn’t like avocado so I just cut it up and put it out on the table not offering her any. As soon as she saw her daddy eat some, she decided to try it and now she likes it. For some reason she thinks if daddy eats it, it has to be good.

We had a wonderful family meal. I think I may try to do this more often! Now off to check my smoke alarm batteries….

Have a wonderful and healthy week

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Body Pump Part Deux

Last month I wrote a post about my Les Mills Body Pump initial training http://sharonsherryfitness.blogspot.com/2011/05/pump-it.html . On Friday, I filmed my video to send to the assessment board for full certification. In theory, I really had until early August to do this, but with summer here, I wanted to get this done before vacation and my daughter’s fourth birthday. Also, now that school is out, I want my daughter to have a fun summer instead of watching me learn choreography.

As with the initial training, you can either receive a grade of pass, pass withheld (meaning you need your Group Fitness Manager (GFM) to help you where you fell short and then sign off), or a resubmit (meaning you need to record again and submit a new DVD).

To prepare, I team-taught some tracks during other instructors’ classes for a few weeks. That was great practice, and it also allowed me to receive honest feedback from the certified instructors. I learned one track at a time, and then practiced my track again and again. As the filming date moved closer, I spent most of my time (and any free minute I had) memorizing the choreography. I just watched the release DVD again and again, then played only the music and tested my knowledge of the choreography. My next focus was learning all of the required cues to say during the class. Practicing correct form was easier. I am a certified personal trainer, so I know correct form, but I needed to remind myself so that I did not get too caught up in the choreography.

I have to say that timing/tempo is the trickiest for teaching this class. That is why I spent so much time making sure I had the choreography nailed. I didn’t want to have to think about that plus the tempo. In Body Pump, the class must be fun and entertaining, so they do not want you to count beats and reps. You need to be able to ‘feel them’, relying on knowing the music inside and out. The music is really the key to the success of this class.

On top of all of this, I had to make sure I look like a ‘role model’ (i.e. using the heaviest weights I can manage), keep the transition between tracks smooth, introduce each track and demo moves, and ‘look the part’ (i.e. look fit, confident, and wear either red or black). Wow, this is a lot to think about!

So, to prepare for this I bought a brand new Flip camera to make sure everything was perfectly recorded. My wonderful husband took me to Lululemon and bought me a red top and black capri tights which I proudly wore in my video. Then of course I blow-dried my hair and used velcro rollers only to pull it back into a ponytail. I then added waterproof mascara and eyeliner. Come on, I was being filmed! (Yes, I am a bit vain…)

My husband took a vacation day to film the video for me, and my GFM put together a class of participants for me. I am very thankful to everyone who made this happen.

So, the big question is ‘how did I do???’ To be honest, I don’t know! I will send it in and see. Honestly critiquing myself, I saw quite a bit of mistakes.  I had mixed emotions that day. I was so relieved and happy to have it done and completed and proud that I remembered all of the choreography and cues. But then later, I was a bit down and even in tears when I started focusing on what I did not do right. I know that I was off on some of the timing, I added an extra rep at one point, I started the next set of exercises a measure too soon, and to top it all off, I lost form on the lunge track at the end. I taught a Spinning class in the morning before the filming, was practicing all week, and also running sprints all week to relieve my nerves. My legs literally just gave out.

Then after the tears, I had a change in my mindset. OK, I was not perfect, but who would be as a brand new Body Pump instructor? I was comparing myself to the Program Managers in the release DVD. They have been doing this for years, plus they are part of the development team. Of course I am not going to be anywhere near as great as they are. So I decided to think about what I did right. First of all, every single mistake I made I corrected immediately and went right back on tempo. I said every one of my compulsory cues, plus quite a bit of execution and motivational cues. My transitions were smooth as were my set ups for each track. I kept my energy high and motivating. With the exception of just one mistake, my choreography and form was right on.

So, I decided to burn my DVD and I am sending it out tomorrow hoping for the best. Trying to get the video from the Flip to the Mac to the DVD is a whole other story that would make a great post if I had an I/T blog. I added a small clip from my video below, the entire DVD is over an hour though. So, the worst-case scenario is that they will ask me to re-submit. I will gladly do that if necessary, but I was not about to toss this one since it was not 100% perfect. In accepting that I will never be 100% perfect, I am proudly stating that I am 100% human.

Have a balanced, embraced, and self-accepting week.

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Older and (Possibly) Wiser

I recently turned 42 and I am proud of how much wiser I have become with age. I look back to when I was 22 and I am happy to see how much I have evolved.

When I was 22, I avoided avocadoes and nuts since I was ‘positive’ that I would get fat from eating them. Now at 42, these healthy fats (in moderation) are staples of my diet since they are so good for my heart and for my skin. And I did not gain any weight from them!

At 22, I ate a bagel every day since it was fat-free, and how can you get fat if you don’t eat fat? At 42, I would never eat a bagel, because bagels and other simple carbs will make me gain weight.

At 22, I had a strict, inflexible regimen of running 3-5 miles on the treadmill, followed by strength training for the body part I was working that day. I didn’t enjoy it.  It was just something I ‘had to’ do. At 42, I teach a variety of classes and I take Yoga and Zumba for fun. I cross train and do full body workouts focused on both strength and power. I have a lot of fun and enjoy the variety of my workouts. And yes, I still run, but I do interval sprints and run on the days I feel like it.

At 22, I did care about my skin, but was lazy with my sunscreen and sometimes gave into the ‘peer pressure’ of being tan. At 42, I use sunscreen every day and avoid the sun during peak hours. Lunchtime is spent indoors. I also see my dermatologist each year for a skin check.

At 22, I loved supplements and wanted to try everything I read about. At 42, I realize most supplements are dangerous and I stick to my multi, calcium, fish oil, and glucosamine (per my doctor). And I make sure my doctor knows everything I take.

At 22, I worked out and watched my diet for the sole purpose of fitting into my jeans and wearing a bikini. At 42, I exercise because I love it and eat right to mitigate my risk of disease. That also means watching calories because carrying a few extra pounds does put a person at risk for disease. And as a bonus my jeans fit and I can still wear a bikini.

At 22, having a stranger compliment my appearance made me feel great. At 42, having my daughter watch me run on the treadmill and say ‘Mommy you run so fast, I am going to eat broccoli like you so I can run that fast!’ is the only compliment that matters. Well, I admit it also makes me feel great the way my husband looks at me! I really do not care what any strangers think.

At 22, I colored my hair often because I was easily bored, even though the chemicals could have been bad for me. I also wore heels I had trouble walking in since they looked good, even though it put my feet, knees and back at risk. At 42, well…. Ok… some things will never change!

Have a wonderful and healthy week

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Make Sure Your Hard Work at the Gym isn't Hidden

Unfortunately, you cannot ‘out-train’ a poor diet. When you work so hard building muscles and shaping your body, it is important to keep your body-fat low so the results can be seen. The late Jack LaLanne had said ‘exercise is king, nutrition is queen, put them together and you have a kingdom’.

Since each person is metabolically unique and has personal food preferences, diet really isn’t a ‘one size fits all’ program. But it is still important to use the following general guidelines:

• Eat plenty of fresh fruits and vegetables.
• Fuel your muscles with lean protein such as fish, chicken, turkey, egg whites, lean cuts of beef, whey protein powder, tofu, or beans.
• Limit dairy to non-fat or low fat choices. Plain Greek yogurt is a good choice since it is high in protein and low in sugar.
• Choose whole grains such as brown rice, oats, amaranth and quinoa over processed carbohydrates. Fiber is your friend since it will keep you full.
• Eat healthy fats such as nuts, avocados, coconut, and olive oil but in moderation. They are healthy but still high in calories.
• Eliminate (or have in very limited quantity) refined starches and sugars. These are ‘empty calories’ that can quickly pack on pounds, add bloat, and prevent you from being lean.
• Be aware of ‘liquid calories’ and try to drink water as your primary beverage.

If you are trying to lose weight, it is best to aim for a gradual weight loss of one-half to two pounds a week for women, and one to three pounds a week for men. Quick weight loss doesn’t last. Instead of a ‘diet’, think of a lifestyle change that you can maintain.  To successfully lose weight and maintain the loss:

1. Use the guidelines above to make good food choices.
2. Find a reasonable desired weight and then calculate the estimated calories needed to maintain that weight. Multiply by 12-15 calories for light to moderate activity and 15-20 calories for higher levels of activity.
3. Create a calorie deficit for weight loss (to get to that desired weight) by subtracting 20% of the maintenance calories per day.
4. Try to eat the majority of calories during the day so you don’t ‘blow it’ at night by being too hungry.

For example, if your desired weight is 125lbs and you are moderately active, your maintenance calories are (125*15) 1,875 calories per day.  To reach that desired weight, create a deficit for weight loss by subtracting 20% of maintenance calories (375 calories) for a total of 1,500 calories per day. Again, weight loss should be no more than one-half to two pounds a week.

Soon, you will look great both in and out of your jeans!

Have a wonderful and healthy week

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

No Equipment? No time?

No excuse!

Here is something you can do at home, visiting relatives, at a hotel, anywhere. It combines fat-burning, heart-pumping exercises with strength conditioning and toning exercises. It requires absolutely no equipment and it is quick!

Circuit 1 – Scorching body fat

1. Jumping Jacks - keep heels on the ground and do not lock your knees.
2. Mountain Climbers - start in plank and, alternating legs, bring your knee into your chest and back.
3. Quick Feet - get into a squat stance and quickly run in place staying low.
4. Burpees – stand, squat down touching the floor, jump your legs out into a plank, jump back in and stand.
5. High Knees – run in place bringing your knees as high as you can.

Do each of these for a minute (beginners start with 30 seconds) and go from one exercise straight to the next one. Rest for a full minute, repeat the circuit, and rest for a full minute again. That is a total of 12 minutes. Move right to Circuit 2.

Circuit 2 – Lean muscles

1. Prisoner Squats – squat while holding your hands behind your head like a sit-up. Remember to stand slightly wider than hip distance, keeping feet forward and knees soft. Knees are in line with 2^nd toe.
2. Pushups – you can modify on knees if needed.
3. Walking lunges – you will need some space for this. Remember to keep your forward-leg toes in front of your knee so that your knee stays over your ankle.
4. Sit-ups – you can modify with crunches.

Do each of these for a minute (beginners start with 30 seconds) and go from one exercise straight to the next one. Rest for a full minute and repeat the circuit. That is a total of 9 minutes. The entire workout is only 21 minutes! If you have more time, repeat each circuit three times.

But make sure to make the time to go to the gym for a group exercise class, weight-room strength train, take Pilates, do yoga, go running, try cycling, dance at Zumba, or whatever else you enjoy.

Wishing you an active and strong week.

XOX
Photo credit: www.kristenjensen.com

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.