New Services Offered!

I am going to make a serious effort to do more posting..promise.  I know my readers are mainly interested in recipes and workouts but I wanted to give you an update on services offered by yours truly and SBS Nutrition and Fitness.  I am now pleased to offer massage therapy in addition to my flexibility training.  Anyone in central Florida looking to become more flexible, feel better, and relax and general, give me a call and I will get you on your way.  What I have discovered is that many people are so immobile and tight that they are unable to exercise properly until some of the tissues get loosened up.  I had my first experience with a new massage therapy client and he was very pleased with my techniques and is feeling MUCH better after only one session.  I am very pleased to be expanding my services and this is just one more way I can help people feel better, and improve overall fitness.

I can't stress enough the importance of stretching to improve flexibility if you are participating in any exercise program (and even if you aren't!).  The problem is that most people won't stretch themselves because they are in too much pain to do so.  And if you are in serious pain, please seek a doctor!

On that note, I will be sure to update with more workouts and recipes in the coming weeks.  Any feedback is definitely taken into consideration, so if there is something you want to see..let me know!

Today's workout..a little crossfit!

All I could say after this workout was "ermahgerd." I am definitely going to be sore. I wanted to emphasize a little chest, and then hit some cardio via some good old crossfit.

Warm up:
Cable cross over (high): 4 sets of 12
Cable cross over (low): 4 sets of 12

Incline dumbbell press: 4 sets of 12
Incline barbell press: 4 sets of 6

Crossfit WOD:
5 x pullups
10 x pushups
15 x body weight squats
AMRAP 20 minutes

I lost count but I think I completed about 12-13 rounds. Switched to knee pushups after 3 rounds and was completely spent by the end. These crossfitters are no joke. I'm all for it as long as the form doesn't get so bad that someone gets hurt!

Tomorrow is Friday and you know what that means... DEADLIFTS!!!

Your diet isn't working?? SURPRISE!

For those of you who don't know, I am a Sagittarius so catch on to sarcasm or find a new blog to follow.  Some call it rude, I call it real!  But that's just me so on to the topic today..

COMMITMENT!

 
Ok not THAT kind of commitment but it is kind of funny.  I am talking about commitment to your plan.  You individual plan for fitness.  For some it could be as simple as going to gym three times a week and "watching what you eat."  For other like me, it is more of a strict regimen of counting and measuring foods down to the gram and hitting the gym twice a day for very specific, rigorous workouts to achieve an optimal physique.  Then again I recognize we aren't all freaks.  My point is this, we commit to things we want (desire not need) such as homes, cars, and jelly of the month memberships for YEARS.  If you own a 1997 Ford Taurus that slightly resembles a demolition derby car and has mileage approaching a nice income you would dream of having then you probably wouldn't say something like this:  "You know what, I am going to buy a brand new 2013 Dodge Charger and I'm going to go on the 8 week plan to pay it off."  That's right 8 weeks is all you are committing to the car and then it is yours to keep.  Sadly, that isn't how it works.  If you want that car and you are in with the majority of the population in the working middle class, you have to commit to that car for YEARS.

Along the same lines, let's consider the gym.  Why do the majority of gyms not sell 3 month memberships?  I know there are some out there, but let's consider the majority.  Two reasons here:  first, gyms want to maximize longevity of memberships to ensure profit (it's a business), but second the gym knows that if by some miracle you actually DO utilize your membership you will need longer than three months to actually experience RESULTS.  And results = retention = revenue (again, it's a business).

So here is the questions I pose to you.  Have you ever committed to a diet or workout plan for 1 YEAR with at least 90% adherence?  Let's be honest!  Before you answer consider this hypothetical situation.

AVERAGE JANE
Diet plan: Zone Diet
Duration: 6 months
Cheats: She always followed the diet 100% every week so on Saturday's she would go out and treat herself.  But back to strict diet on Sunday.  Also in the 6 month time frame was her birthday, one random day of weakness each month (LADIES!) and some major holiday so that's another 9 days of cheating (1 for your birthday because you HAVE to have a drink, 6 "weak" days in 6 months, and 2 for the holiday because you CAN'T eat healthy when family is in town).

Math:
Let me break it down for you since most don't like math.
6 months =  approx. 180 days
24 Saturdays + 1 birthday + 6 "weak" days + 2 holiday cheat days = 33 cheat days

AVERAGE JANE cheats 33/180 days or about 18% of the time.

This means she stuck to her diet 82% of the time.  Psh just another example of Americans putting out "C" effort and expecting an "A+" result!

But I don't know WHY my diet isn't working?!

But let's look at the bright side.  I know many of you were reading that and thinking, wow that is  just like me.  Good news is this, if you are 82% effective, you are MUCH more effective than the majority. And, you WILL see positive changes OVER TIME.  How much time will be totally dependent on how long you stick to it.  Most people would be inclined to give up completely after 6 months if they only saw 10 pounds of fat loss because hey, it's only 10 pounds right?!  But in reality, that 10 pounds could be 15-25 pounds if they were 95-99% effective.

In conclusion, what I want you to take away is that it is less important what you are doing, but rather your consistency.  Don't waste your time on cookie-cutter, fad diets.  Do your research.  Your individual "diet" will be one that is about you finding what foods and in what combinations work for YOU.  Find a plan that works, one that you can maintain, and STICK to it.  Fad diets will come in and out of popularity and you will no doubt experiment with different things.  How do you know that your plan isn't working unless you adhere for an amount of time such as a whole year?  You will never know until you try.

What are my recommendations??  Well you have to keep reading to get more info on that but if you have scrolled through my blogs you will see that I generally consume a diet high in lean protein with balanced carbohydrates and fats.  Keep in mind, I use carbohydrates to FUEL and REFEED workouts (rather strenuous ones at that) so if you aren't hitting the gym very often and lead a relatively sedentary lifestyle, you should probably limit your carbohydrate intake, especially complex, high calorie sources i.e. bread, pasta, cereals, rice.

Remember, consistency and commitment are the keys to building the body you want in your nutrition and gym programs.  So grind it out, and don't sweat the small stuff.  Get 1% better every day, that is what it is all about.  One simple YES could change your life forever!

A peek inside my kitchen..

I did just get back from the pool so lookin' rough..





Hope this answered some questions!  As always remember, one simple YES could change your life forever!

Real Life RESULTS

Finally convinced my client Markita to give me some before photos.  She was even blown away by her transformation!  Just to give you a little background, when I first met her she was very reluctant about trusting me.  I mean what do I know I just have a couple degrees, a couple certs, and years of experience..pshhh..  Ok enough kidding around.  She followed my advice for nutrition and this is the result of working with me on NUTRITION ALONE.  I repeat, we have not trained a session together. We are going to start very soon, I just had to get some pounds off her to get her to trust me :)

But we are getting there...

Hard work pays off.  Remember one simple YES could change your life forever..

Breakfast and P90X..

I felt the need to address this little number due to increased feedback. Let me say this right up front..IF YOU EMAIL ME YOUR QUESTIONS YOU WILL SEE THESE TOPICS IN THE BLOG. I may not be able to follow up with everyone instantly on an individual basis but I do take into account your feedback and most importantly I AM LISTENING. Take note that is all a girl wants..to be listened to right?!

 Let's start with breakfast. It's in the name and it needs to happen fast, I get it. But please, don't skip it. It is true what they say about breakfast and you NEED to be eating it. I can't emphasize enough. For those of you wondering what my breakfast often consists of I will share it with you now. I have this with my green tea every morning. Don't cringe..

 All Mixed Together:
1/4 cup oats (not instant)
1 scoop isolated whey protein (peanut butter flavor)
1/4 cup blueberries

This is the chocolate version of some great-tasting whey protein

It is the perfect blend of carbs and protein. Best part is that it tastes GREAT. My favorite is the peanut butter flavor, but you could also use chocolate (duh!) or vanilla for some great tasting oats.  With the protein there is no need for artificial sweetener or sugar. One important note to consider is that you microwave the oats with water (how much depends on the consistency you desire) and then add the protein AFTER YOU HAVE MICROWAVED THE OATS. Do not microwave protein, just don't.

AKA Glorified Cardio

Moving on to P90X/P90X2/Insanity/Whatever they are calling it these days.  Many, many, many people ask me which of these programs they should be doing and which one is the best bang for the buck, etc.  I have to be honest, all these programs look exactly the same to me.  Do they work?  Of course they work, it is glorified cardio!  The truth is this:  I would seek out a local trainer running a bootcamp and sign up immediately.  Find a reputable trainer with good reviews and a solid base.  Most bootcamps run anywhere from $10-$30 per class and could be less expensive in the long run than continuously buying the newest, latest "fad workout trend."  If you could spend $150 for absolutely no results but add a DVD that is no fun to watch to your collection or $300 for results that last a lifetime what would you do?  Duh, no brainer.  I may be a little biased be it that I am a trainer but here is why you should take my advice:

ACCOUNTABILITY, ACCOUNTABILITY, ACCOUNTABILITY!!!!!!!

I can't emphasize enough.  If I go into your home and see P90X, P90X2, and Insanity in your DVD collection I have to wonder, why do you keep buying these workout programs if they don't work?  And why don't they work for you?  Simple. BECAUSE YOU DON'T DO IT.  Or you don't do it right, often enough, or you don't fuel right.  Come on admit it, you may think you do it...but really? REALLY?  Those working with a trainer are 200% more likely to reach their goals do to accountability and consistency.  Commit to a few months of a bootcamp over a few months of "maybe you will pop in the DVD after a long day at work but probably not."  Guarantee you that if you pay for that trainer then you are going to those bootcamps and you are getting results.

Be sure when you look for a trainer you type in a google or bing search for "personal fitness trainer" or "bootcamp" in your local area and DO YOUR RESEARCH.  Make sure the professional you choose is certified and reputable.

Put it this way, I would rather have my clients who do not live close to me anymore working with a trainer over buying a workout program from me or using P90X.  Why?  Because I know that client will continue to get results.  That is what it is all about people.  As always remember, one simple YES could change your life forever..

All About Cardioooooooo

I have some time to kill at the airport so I thought I would answer a question I often get from clients..

Liz, what should i do for cardio?

?????

There a couple different options for you.  First let me reiterate that you SHOULD BE LIFTING WEIGHTS.  Any questions about what is the best exercise for fat loss should see earlier post "Cardio or Weight Training???" but just I will save you some reading and say WEIGHT TRAINING.  But yes cardiovascular training otherwise known as moving, cardioooooo, or taking the stairs is important for cardiovascular health, endurance, and maintaining stamina as you age (hint, hint).

He needs to work on those chicken legs!

There are three main points I want to make about cardio, an emphasis on intensity, duration, and frequency.  Mode of exercise is much, much less important than many so called "fitness gurus" make it out to be.  You should perform the type of exercise that you enjoy doing, otherwise the odds of you doing it are pretty slim.  If you enjoy walking, you should walk not run.  If you enjoy a spin bike, you should spin not run.  Not that have anything against running, just that most people absolutely destroy their body by overtraining.  If you are interested in a more specific running program, message me directly.  That's all the time I will spend on that.

There are two paths you can take.  You can go low intensity or high.  If you choose low, that is fine but it will impact your duration.  I define low intensity as exercise during which you break a sweat but you are still able to have a conversation.  For most people, this will be about 50-65% of your heart rate max (220-age).  My low intensity exercise consists of walking on the treadmill at full incline and speed 2.5-3 mph for 45-60 minutes.  I do the incline to emphasize the glutes but for many beginners this incline might kick you into a moderate intensity so find a good baseline and work your way up.

My favorite image that describes why moderate training is NOT a good way to exercise:

Moderate intensity vs. HIIT

If you choose high intensity, you best bet will be high intensity interval training (otherwise known as HIIT).  HIIT consists of short, high intensity bursts of activity followed by rest periods.  You can achieve this in a number of modes of exercise.  Often people get caught up in thinking sprints are the only way you can achieve HIIT, but this is not the case.  You can perform interval training while swimming, cycling, or even performing short circuit exercises such as burpees (AKA updowns or get in push up position then stand up and jump).  For beginners, start out with a 20 second interval followed by a 1 minute rest.  You should aim for 20 minutes of interval training when you first start out and you may build up to 30 minutes.  The best part about interval training?  You can do it in your living room.  If you need a burpee tutorial call me and we will set that up!

For duration, you should perform low intensity for a minimum of 30 minutes.  The reason is that you want to get into fat-burning mode and it takes longer.  Your best bet is to build up to 45-60 minutes of low intensity cardio.  For HIIT, you can get great workouts in only 20 minutes.  HIIT should be performed no more than twice per week unless you are an athlete training for a specific event.  I know the Olympics are coming up, but don't get any crazy ideas and get hurt because that will only kill your fitness goals.

One more point I want to make about timing.  If it is possible, perform your low intensity cardio in the morning upon waking BEFORE BREAKFAST.  The reason is this:  get your body burning fat and activate the metabolism right when you wake up.  Do NOT do HIIT before breakfast.  Your body cannot handle high intensity exercise without being properly fueled but you should be able to handle low intensity on the stores you have.  If you don't have time to go to the gym then power walk the dog for 30 minutes.  You both will benefit.  And if you don't want to wake up 30 minutes earlier than normal you should analyze how important your goals are.  Try to wait 30 minutes after you exercise to eat breakfast.  Walk the dog, get ready for work/school, then eat your healthy breakfast and you will be ready to tackle the day and be well on your way to hitting your goal.

In summary, your weekly cardio might look something like this:

Monday: Incline Treadmill 30 minutes AM
Tuesday: HIIT on the bike 20 minutes PM
Wednesday: Walking outside 30 minutes AM
Thursday: HIIT (burpees, jumping jacks, squats) PM - in the your living room
Friday: Walking stairs 30 minutes PM
Saturday: staying active
Sunday: staying active


It may not seem like a lot of cardio to some of you that have been told you need to kill it every day for hours upon hours.  If you follow a clean, healthy diet and lift weights you will not need to do obscene amounts of cardio to lose weight.


One simple YES could change your life forever..

Cardio or Weight training???

I have to address this as many people often ask me which type of exercise is best for them based on condition x, y, z, etc.

Excuses (as I so gently label them):
"I only have 30 minutes.."
"I only have a treadmill in my basement.."
"Lifting heavy weights is hard..."
"I don't really want to gain muscle.."
"I just want to lose weight.."
And my personal favorite:  "I don't want to get bulky."

Okaaaaaayyyyy.  Brace yourself.  If you only have time for one type of exercise choose WEIGHT LIFTING (resistance training).  It works 100% of the time every time.  Get it?  Now for the ladies, don't worry.  Resistance training encompasses everything from dumbbells and barbells to resistance bands and plyometric training.  Any situation in which the body is placed under a load, be it from gravity or a weighted object, you are participating in weight training.  And NO you will not get bulky, unless of course you are injecting something I don't know about.  If you are not taking anything synthetic and you get bulky I will be making you rich anyways because you are a freak of nature and you will be the next bodybuilding champion with endorsements from every meathead supplement company this side of the Atlantic ocean.  Just sayin.

This lady lifts weights!!!!

And so does she!!

I don't see much wrong with the way they look and I am sure you don't either.  But that isn't what most women do.  Instead when I go to the gym, this is mostly what I see:

And usually she is more out of shape than this lady!

This usually goes on for rows and rows... and I have to wonder what juice these people are drinking.  Next time you go in the gym, look in the free weight section of the gym.  Then look at the cardio section.  What do you notice about the people?  I guarantee you more tone, in shape people are LIFTING WEIGHTS.  "But I am not in good enough shape yet to lift weights.."  Well do you use the toilet?  Oh you do?!  Guess what: you squat.  Do you ever pick something up that is dead weight off the ground?  Guess what: you deadlift.  Do you ever lay on the ground and then have to get up?  Guess what: you do a version of a Turkish get-up.  Look at you all rocking advanced moves and stuff.

I am a little hard on cardio aren't I?  Ok yes it is good for your "cardiovascular health" to move around. And if you need a machine to make you move then go ahead and hop on the treadmill.  Like this guy...

I swear I didn't make this up.

Yes that's right.  A treadmill with wheels...not to be confused with...THE GROUND.  If someone actually made money off this invention there may be no hope for humanity.  To me, when I go in gyms and see people on cardio I see this:

Makes sense when you think about it.  We made boxes for us to go inside to move.  There's a whole world out there and we need to get back to using it!

Ok I'm off my soap box.  Moral is this: do some resistance training and get off your butt and move!  Do whatever is fun for you as long as you move, but if you only have room, time, energy, money for one, make it resistance training.  You will increase your EPOC (excess post-exercise oxygen consumption) and burn more calories throughout the day as well as increasing strength, flexibility, and stamina.  You will increase blood flow to your muscles, increase insulin sensitivity, increase lean body mass, increase bone density, increase HDL, and increase your basal metabolic rate.  Your blood pressure, LDL, cholesterol, and body fat will all decrease.  Not to get too scientific on you but in summary, it will help you REACH YOUR FITNESS GOALS faster than any other mode of exercise.

In other news, tonight I made a fantastic Mexican frittata and because I am awesome I will share.  The prep and cook time takes about 15-30 minutes depending on if you use a food processor.  My ingredients included eggs, almond milk, lean ground beef, spinach, peppers, onions, mushrooms, bok choy, and cilantro.  I threw it all over some eggs and almond milk (to give it some consistency) and cooked on medium.  Great thing about this recipe is it is packed with lots of colorful veggies and low-carb so good for the evening.  Time to take this puppy for a walk...remember as always, one simple YES could change your life forever..

Ingredients prepped and ready to go..

Everything in the pan...

Ready to enjoy!

Obviously it was a hit...no I did not eat half by myself!

Grocery Shopping and Thoughts

Homemade Trail Mix = roasted unsalted
almonds, dried cranberries, sunflower seeds,
wasabi peas

Got some much needed grocery shopping done tonight!  Many times a grocery run happens on Wednesday and Sunday because it is always better to get that produce fresh!  On the list tonight included some ingredients for a homemade trail mix (recipe below), Greek yogurt, blueberries, ground turkey, lean ground beef, avocado, kale, bok choy, spinach, almond milk, eggs, peppers, zucchini, mushrooms, and EVOO.  Probably a few other things I left off too!  Believe it or not all that shopping included two stops in under an hour.  You gotta know where to go to get the best stuff!


The first few blogs I make I am going to give you a little more insight into my opinions.  I feel this is only fair to you to know how I am before you get too involved!  First, if I hear another person, public figure, famous trainer, news story, etc. about calorie counts I might implode.  If there is one thing you take from reading my blog, and this is evidenced above in my grocery list and you will see it in pictures, the best way to eat is SEED TO FEED.  If it grows from the ground or has a face it is fair game for grub as far as I am concerned.

Frozen yogurt blueberries = dip berries in plain
Greek yogurt (mix yogurt with cinnamon
 and Truvia)

To prove my point, what do you think would be more healthy in this situation:  a 6 oz. cut of sirloin beef (we can even say it's local grassfed!) or a veggie burger that comes from a box.  Now hold on.  If we count calories, a veggie burger is going to run about 200ish calories and that juicy sirloin more than likely doubles the calories and fat of the veggie burger.  So what should you eat?  Well, here is where I might be too controversial for your liking.  I say: EAT THE STEAK.  Why??  The steak is as you were intended to eat it...cut right from something with a face.  The veggie burger is made of veggies....and preservatives, fillers, "natural flavorings," and whatever else fell on the conveyor belt during production.  The fact is this: a calorie is not a calorie.  Your body does not tolerate preservatives and artificial flavorings produced in the lab the same way it breaks down the natural animal protein found in the steak.  Even though the steak trumps the veggie burger in the calorie department, I go with the steak 10 times out of 10.  Real always beats out fake in many areas in life.  Stick to natural foods and you will be well on your way to a healthier you.

As always remember, one simple YES could change your life forever...

Welcome to SBS Nutrition and Fitness!!!

Hello there!  Wow this has been a long time coming and let me say...I am so HAPPY that this moment has finally come. SBS Nutrition and Fitness is up and running and live for you to view!  Be sure to check back often as I will be making updates to the page often and you will see many new options on the page.  Be sure to subscribe to updates as this page will be a GREAT SOURCE for all your nutrition and fitness info.  My goal for now (due to life being hectic as a new start-up!) is to add some new content at least twice per week.  As always, I appreciate comments, concerns, questions, and criticisms!  That being said...

WHO IS EXCITED FOR SUMMER?!  I know this girl is and you can be certain that I will be keeping you up to date and summer workouts.  It is bikini season and time to break out the two piece and show off how hard you worked this winter!  As for me, no more cold winters to pack on the "winter weight" so I will be keeping the bikini shape all year long!

That's all for now because I have a workout to get to!  And if I didn't get it in that would make me one heck of a hypocrite wouldn't it??!!