About Get The Body

Courtney and Elizabeth have been training for a combined 30 years. Our passion is helping our clients be their best selves. Hope our little blog helps you!

Eating Clean in 2016!!!!


January 4th – 24th, 2016

Hi clients and friends!

Since I make my living through fitness, you might think I have this nutrition and weight maintenance thing permanently under control. I wish that were the case, but, I always have five pounds, more or less, to take off after the holidays. I have to take care of this quickly, because I can’t expect my clients to believe in me unless I walk the talk, right? So, I’ve developed a three-week clean eating program for myself that I’ve used for several years. Now, I have my clients join me in this three-week detox/jumpstart, so we can all get back on track after the excess.

There are several reasons this is effective. First, we’re all in this together! When you’re feeling deprived, you can think about everyone else doing this with you. We’ll keep each other on track.

Second, it’s very effective to jumpstart fat loss by losing all the excess water/salt weight. You really don’t know where you’re at, weight-wise, until you get through at least a week without excess sugar, salt, simple carbohydrates, and alcohol. That’s probably five pounds right there!

Finally, losing those first few pounds will get us going on some real fat loss. There’s nothing quite as motivating as success, is there?

I highly recommend getting comfortable tracking your nutrition. This is easier than ever with the many apps available for your mobile platform. My current favorite is My Fitness Pal.

If you’re using a fitness tracking device, use the food tracker that works best with that device. For example, FitBit has its own tracker within the app.

Here are the guidelines:

  • Throw out all that junk! If you can’t get rid of it completely because family members eat it, put all the junk in one place and DON’T LOOK AT IT.
  • Find ways to get your water intake between 3 – 4 quarts each day. Fat and salt loss don’t happen without enough water in your system to take care of all other functions and carry away excess waste products. Tea, made from tea bags (not mix), and fruit infusions are fine.
  • Don’t eat anything that doesn’t provide more for your body than carbs and fat. This means:
    • All complex carbs – brown breads, colored potatoes
    • No white carbs – flour, sugar, or pasta
  • Eat highly colored vegetables and fruits. Eat them as close to their natural state as possible. What that means: eat an apple instead of apple sauce; steamed broccoli with herbs instead of broccoli au gratin.
  • The same is true for your protein intake. Eat lean protein with no added sugar. The sugar would come from sauces, like barbecue and most tomato sauces.
  • No alcohol! This means none. Give your body the opportunity to get back to functioning without alcohol for three weeks. C’mon! It’s three weeks!
  • No added sugar and limited artificial sweeteners. Look for added sugar in your processed foods. For instance, if the bread doesn’t say 100% whole wheat, I can almost guarantee it has added sugar.
  • Eat good fats and eliminate bad fats. Good for cooking: butter and coconut oil. Cold oils: olive and nut oils. Avoid corn, soybean, canola oil, and any margarine. They’re worse for you than I can cover here; just take them out of your diet where possible.
  • My recommended eating plan: The Zone Diet by Dr. Barry Sears. The guidelines:
    • 40% calories from carbohydrates
    • 30% calories from fats
    • 30% from protein


I’m right in there with you, so let’s get back on track together! I promise that if you follow these broadly stroked guidelines, you will feel a difference in your body in three weeks.

Please feel free to text, email, or call about any of this. I’d love to answer any questions you have. It’s my passion to help all my clients be their best, healthiest, most self-assured, selves!!!

Here’s to 2016!!!

Hugs,

Elizabeth
504-756-9330

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7 Techniques to Stay Committed to Your Fitness Goals

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Beginning and sticking to an exercise program can be quite challenging, in fact about 50% of those who start an exercise program drop out within 6 months.  If you can manage to continue a fitness routine it can be very rewarding and can change your life. Setting realistic goals is a key factor to staying motivated.  There are two types of goals that should be addressed, behavioral goals and outcome goals.  An example of a behavioral goal is, “I am going to walk on the treadmill at 6 a.m. for 45 minutes, Monday, Tuesday, Thursday and Friday.”  An example of an outcome goal is, “I am going to lose 12 pounds in six weeks.”  Focus on your behavioral goals as these are the goals you have control over and the outcome goals will follow.  Re-evaluate your goals regularly and make changes when you realize something is not working.

Commit to your goals! Initially you may be extremely motivated but as time goes on this usually slacks off and you may find yourself contemplating quitting. Try these 7 tips to help you stay committed:

1. Establish a routine. Set a definite time and location where you will workout.  Set an appointment with yourself and don’t break it.

2. A short workout is better than no workout.  If you are short on time or just don’t feel like exercising, make it to the gym and do a shorter version.  Many times you will end up doing a full workout.

3. Perform a variety of activities. Even something as little as changing the music you workout to will keep you motivated.

4. Plan your workouts in advance.  Weekly and monthly schedules should be prepared.  Change your resistance program every few weeks to alleviate boredom and shock your muscles, you will see gains in strength and size faster.

5. Find an exercise partner.  Join a class, hire a personal trainer, or exercise with your family or a friend.  Having a partner really is a lot of fun, just make sure you compare yourself to yourself not to others.

6. List your goals on paper and post them where you will see them everyday.

7. Monitor your progress.  Weigh yourself weekly, take measurements and body fat every 3 months.  Regular tests will measure the progress of your program.

Reaching your goals is the most motivating factor in continuing on your fitness journey.  The sense of accomplishment will give you the strength to move forward and keep that fire lit.  Short term goals and long terms goals should be set, if only long-term goals are set it can be overwhelming.  Starting an exercise regime is the hardest part of the program so if you started you have already reached your first goal.  Following these tips can help you adhere to your exercise program so keep them handy for days when  motivation takes a dip.

Pumpkin is the New Bran

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My clients and I are gearing up for Eating Clean in 2014, a three-week program, beginning the first Monday in January – tomorrow! Lately, nutrition has been more in our conversation than training. I reminded them (and me) of the importance of fiber in weight management, and general good health.

When you track your nutrition, you quickly realize you’ll need to make a conscious effort to get the 25 – 35 grams of fiber per day recommended by most nutritional guidelines. I find the very best way to make sure I’m getting enough fiber is to be sure I get enough at breakfast. Somehow, when breakfast is in line, all the other meals seem to follow.

A great source of important nutrients, including soluble and insoluble fiber, comes from pumpkin. One half-cup of canned pumpkin provides 5 grams of fiber in a total of 9 grams of carbohydrates. Half of these 5 grams of fiber is soluble fiber, which absorbs water and contributes to a feeling of fullness for several hours after eating, in addition to aiding digestion and reducing blood sugar levels. We haven’t even talked about the beta-carotene, vitamin A, magnesium, and other nutrients in that half-cup of canned pumpkin, packed in 40 calories. Wow!

If you have a smoothie in the morning, you’ll hardly notice a half-cup of pumpkin thrown in. The taste and texture are easily disguised by most ingredients. If you use one-third of a 15 oz. can, the rest can be frozen in two portions.

Here’s a recipe I’ve used that I love, found on http://www.bodybuilding.com/fun/8-great-pumpkin-recipes.html

Coconut – Pumpkin Ice Cream:

  • 1/2 cup Low-fat Cottage Cheese
  • 1/2 cup Low-fat Greek Yogurt
  • 1 cup Skim Milk
  • 3-5 drops Stevia
  • 1/2 cup Canned Pumpkin
  • 1/4 cup chopped Pecans
  • 1 tbsp Unsweetened Coconut Flakes
  • 1 tsp Cinnamon
  • 1/2 tsp Pumpkin Pie Spice
Directions
  1. Combine all ingredients in a blender and blend until smooth.
  2. Place mixture in a covered container in the freezer. Stir every half hour until desired consistency is reached.

Pumpkin is a thickener that can substitute in many recipes. Check for recipes using it in soups, tomato sauces, and desserts for a much healthier alternative to creams and oils.

Eating Clean in 2014 Guidelines

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Goal: Reset your gut after a month of indulging. Cleaning up your intestinal tract and bloodstream!

Guidelines:

Eating whole, non-processed foods with high nutritional value.
Getting more highly-colored veggies into each day.
Avoiding any processed foods out of a box – cereal, rice-a-roni, etc.
Avoiding sauces.
Avoiding milled grains, including bread, pasta.
Choosing complex carbs in their more natural state – whole grain rice, sweet potatoes, etc.
Choosing foods that are close to their original forms.
Avoiding alcohol.
Avoiding caffeine.
Avoiding sugar, BUT, eliminating artificial sweeteners.
Drinking a lot of water – not flavored, just water! (yes, you can squeeze citrus in!)

For example, choose for breakfast:

  • Oatmeal with fruit and a bit of natural sweetener, instead of grits and cheese.
  • Eggs; scrambled, poached, minimally fried, instead of eggs Benedict (avoid processed meats).
  • Smoothie with protein powder and real fruit, instead of pastries.

For lunch:

  • Salad with grilled tuna with olive oil/vinegar, instead of tuna salad sandwich and dressings made with soybean oil.
  • Clear-ish soups, such as chicken and rice, instead of potato soup (unless your mom made it and you know the ingredients are real).
  • Stir fry and brown rice, instead of white rice sushi

For dinner:

  • Broiled fish or chicken, instead of chicken fried anything.
  • Freshly made hamburger, instead of Hamburger Helper.
  • Sweet potatoes, brown rice, instead of pasta or bread.

The aim of these guidelines is to clear out the old, and refuel with quality ingredients. Remember, we’re not fasting! I don’t believe in fasting; it lowers your metabolic rate and facilitates muscle loss.

I am also taking this time to stop obsessively chewing sugarless gum. I’m doing this for two reasons: it contains sugar alcohols, which I’d like to minimize. I really get on a roll with this habit, and I need to stay in control of it.

If there are other nutritional changes you’d like to make, like my example, use this opportunity to reset your habits. For instance: want to test out avoiding gluten? Give it a try now (I don’t happen to think there’s any reason to avoid gluten for the average person, but sensitivity to it is a real condition).

If you’ve got any questions, please post or message me. I’d love to help you move toward healthier eating.

We’re all in this together for the next three weeks – Monday, January 6th until Sunday, January 26th . Let’s support each other!

 

Eating Clean in 2014!!!!

ImageSince I make my living through fitness, you might think I have this nutrition and weight maintenance thing permanently under control. I wish that were the case, but, I always have five pounds, more or less, to take off after the holidays. I have to take care of this quickly, because I can’t expect my clients to believe in me unless I walk the talk, right? So, I’ve developed a three-week clean eating program for myself that I’ve used for several years. Now, I have my clients join me in this three-week detox/jumpstart, so we can all get back on track after the excess.

There are several reasons this works. First, we’re all in this together! When you’re feeling deprived, you can think about everyone else doing this with you. We’ll keep each other on track.

Second, it’s very effective to jumpstart fat loss by losing all the excess water/salt weight. You really don’t know where you’re at, weight-wise, until you get through at least a week without excess sugar, salt, simple carbohydrates, and alcohol. That’s probably five pounds right there!

Finally, losing those first few pounds will get us going on some real fat loss. There’s nothing quite as motivating as success, is there?

The first step to prepare for this program is to get comfortable tracking your nutrition. Register on a food tracking website. My favorite, which I mentioned in another blog, is http://www.sparkpeople.com. Many of my clients use http://www.myfitnesspal.com. Either is fine, and both of them are free to use online. If you’re not used to one or the other, you should check both for added features before you commit. For instance, myfitnesspal.com works with Withing’s body composition scales, and sparkpeople.com works with FitBit.

The next step is to stock up on clean food, and getting rid of anything that is going to push you off the wagon. Throw out that leftover eggnog. Get rid of that peppermint bark!

The guidelines:

No added sugar
No wheat products – pasta, bread, etc.
No alcohol
No coffee
Avoid artificial sweetener

Choose whole, healthy foods and snacks
Plan all meals and snacks
Stay within my calorie range, and maintain a good protein/carb/fat ratio daily

I promise that if you follow these broadly stroked guidelines, you will feel a difference in your body in three weeks. We’re going to re-up every three weeks. More details to follow tomorrow!

3 Nutrition Tips – before, during and after your workout

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One of the most often asked questions I get as a personal trainer is, “What type of meal should I have after my workout?”  The post exercise meal is the most crucial, but I am also going to discuss what to consume before and during a workout.  There is a science to all of this, so just remember a little effort will go along way.

Pre-Workout

The pre-workout meal will ensure adequate energy stores are available for your exercise session.  This meal should be consumed about 1 – 2 hours before you begin the session.  The Journal of Nutrition reported that consuming a low glycemic index meal prior to a workout increases fat mobilization during exercise. Some low glycemic index foods include apples, grapefruit, lima beans, green beans, chickpeas, whole wheat bread, sweet potatoes and brown rice. Also, make sure you are well hydrated, water is fine, a sports drink is not necessary at this point.  If this meal is skipped fatigue will set in shortly after your workout begins and you will not reach your full potential.

 

During the Workout

Water is sufficient to consume during your workouts lasting less then an hour and it is extremely important to stay hydrated. Once you pass that 1 hour threshold, a sports drink, such as PowerAde, may be helpful to replenish electrolytes that are lost through sweat.

 

Post-Workout

As mentioned earlier, this meal is the most crucial of the three.  Preparing for this meal is detrimental to the overall results of your fitness program.  What and when you consume after your workout can effect your muscle mass, glycogen (energy) stores and performance of your next workout.  A study in the Journal Medicine and Science in Sport and Exercise found that timing is extremely important when ingesting protein and carbs after exercise. Thirty minutes to 1 hour after resistance training your muscles are primed to replenish nutrients lost during exercise.  Consumption of protein during this time frame enhances muscle synthesis.  A 2009 study in the Journal of the American Dietetic Association revealed that ingesting 30 grams of high quality protein within 60 minutes of leg extension repetitions enhanced muscle synthesis by 108%.

Now that we see the proof of protein, where do we go from here?  There are so many types of protein powders it can be overwhelming when trying to choose one. Most studies show that milk protein, especially whey protein, are most advantageous in increasing muscle hypertrophy.  It is crucial to consume proteins that contain the amino acid leucine, which is a key stimulator of muscle building.  Leucine occurs naturally in whey protein.  Those with milk allergies need to avoid whey but most with lactose intolerance can consume whey without side effects.

Carbs are also important to consume in the 30 minutes to 1 hour time frame after a bout of exercise, especially if any type of endurance exercise is performed.  This is when glycogen stores are most efficiently replaced.  The muscles, in this window of opportunity, are like sponges and will absorb carbs to ensure your muscles will have enough energy to sustain your next workout. I take in about 25 grams of carbs after my workouts but some recommend as many as 50-60 grams.

 

Recipe

My favorite post exercise meal is a protein shake with a banana.  I use Optimum Nutrition’s double rich chocolate, Gold Standard 100% Whey Protein. I blend 1 scoop of powder with a very ripe frozen banana. I freeze the banana once it is almost all brown, by freezing it I do not have to use ice in the blender and the shake is creamer than when ice is used. This protein powder can be purchases at GNC stores or the http://www.vitaminshoppe.com, as well as other health food stores.

 

 Tips

Waiting too long to consume your post exercise meal will result in slowed carb replenishment, slowed protein repair and early on set of fatigue the next time you workout.

The intake of unsaturated fats is an important aspect of daily nutrition but should be left out of the post exercise meal.  Fat can decrease the effectiveness of the meal because fat slows down the transition through the stomach which then would slow the digestion and absorbtion of carbs and protein.

Fluid replenishment is of great importance at this time and throughout the day.  Make sure you drink lots of water to replace what you have lost through sweat.

Nutrition is as important as the workout.  These meals all have a role to play and it is up to you to make the most of your fitness program. All it takes is a little planning and preparation and you are on your way to a healthier, more fit you.

 

Five Different (not the usual!) Ways to Maintain Your Fitness During the Holidays

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Yes, it’s that time again! The holiday onslaught of food overindulgence begins this week.   If you’re like us, a big concern is how to get through the next month without gaining weight. Here are our five big tips for keeping hard-earned fitness gains maintained until next year:

1. Eat Clean In-Between – What does this mean? Eat impeccably well at every meal and snack when you’re not at a dinner or party. So, don’t allow a lunchtime work party to give you an excuse to overindulge at dinner, too.

Party in the evening? Plan for it all day. Drink plenty of water, consider eating zero carbs until the party, and for heaven’s sake, don’t show up ravenous! My strategy is to eat a bunch of carrot and celery sticks with a little dressing before I go. It keeps the alcohol from going straight to my head, and I can keep from sidling up to the trays and grazing all night. I taste only what truly tempts me, rather than using high-calorie hors d’oeuvres and sweets as a meal.

Eating clean includes when you’re cooking and tasting. If you’ve got to taste, include it in the food for the day. Don’t taste batters unless it’s absolutely necessary. I could eat a bowl of cake batter, so I don’t allow ANY across my lips.  

2. Work Out before you Pig Out – Particularly for Thanksgiving, you can find all sorts of single-day promotional events at fitness studios where you live. Even if you normally work out solo, attending a class that one day can be motivational.

There are two reasons this works: one, your metabolic rate is raised a bit for the day, and two, you might just think twice before you get that second helping of dressing, since you worked so hard just a few hours before. This leads me to number three…

3. Morning Workouts Prevent Night Before Overindulgence – Schedule a workout of some sort the next morning after the big day. This not only prevents you from eating badly way into the evening, but, it gets you right back on track the next morning.

Everyone’s experienced the next-day sluggishness caused by too much rich food the day before. This can put you on a downward spiral of bad eating for days. Avoid this by being accountable to a trainer or a workout partner the next day after the holiday.

Ugghhh! – I’ve suffered through teaching group fitness classes when I experienced nausea or other gastric distress from food overindulgence the day before. I had to keep going, so my brain almost won’t allow me to go crazy at a 9 pm leftover feast. Try this a few times, and see how your body will help you avoid this discomfort again.

4. Strive to Maintain, Not Attain – Let’s face it; almost no one is making fitness or weight loss achievements during the holidays. Your goal should only be not to lose ground during the next month. Know where you are before the holidays really start in earnest, and resolve to maintain until the new year.

If your waist or hip measurement is the big concern, get that measurement today. If total body weight is your focus, weigh yourself today, and weigh every few days. Just  be careful not to let a salt weight gain alarm you. Drink your water, and eat clean until the next party.

Don’t let the numbers affect you beyond what they are: a measurement you want to maintain so you don’t have to make up ground at the start of the new year.

5. No Guilt Hangovers; Enjoy the Party! – If you do all you can to eat well and get your training sessions in during the rest of the season, you’re doing all you can! Don’t have a shame session over your overindulgence at a single event. We all know this doesn’t help moving forward. So, do your best the rest of the month, and enjoy all the festivities when you’re there. Happy Holidays!!!