Ask Amanda: Back Back Front and Front

A loyal (and well-informed) reader had a fairly simple #AskAmanda for me this week, but I think it’s one that bears repeating given that I consider myself a back-to-basics style of trainer.

I’ve written a few posts on the basics of weight training, where to start if you’re just coming back to exercise, and even how to train just your upper body for maximum results.

I will return time and again to the importance of fundamental movement skills – squat, lunge, deadlift, bench press, push-up, pull-up, and plank – and remind everyone to pick up the heaviest weights you can handle with good form to get the most out of each workout.

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Pushups, rows, squats, and deadlifts – do ’em.

That said, one thing I’ve never addressed is what exactly makes for a “heavy” weight (sidenote: it’s also based on your age, weight, gender, body type, history, and overall goals, besides what I’m going to tell you below) and how much you should actually be lifting for the type of physique and fitness level you’re looking to achieve.

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Dude on the left does LOTS of aerobic endurance work and probably does not lift.  Dude on the right lifts heavy things and does lots of anaerobic work.  Different types, different needs on the iron.

The short answer for “how heavy should I be lifting?” is this: for general fitness, you should lift whatever weight you can maintain for 8-10 repetitions without failure or form breakdown.  If you are looking to build mass, you should lift whatever weight you can maintain for 3-5 reps without failure or form breakdown.  If you are looking to build muscular endurance (say, cross-training a hamstring for running efficiency, or training your abdominal muscles to carry your posture through a long-distance cycling event), you should lift whatever weight you can maintain until muscle failure (for most people, about 30-50 reps) without form breakdown.

The longer (and more scientific, if you’re into that sort of thing) answer is to figure out your 1-rep maximum (trainer shorthand for this is 1RM) and use percentages of that maximum to train in different ways.  For example:

(let’s assume your 1RM for a back squat is 50KG, or about 100 pounds)

General Fitness – 3 x 10 repetitions @ 75% (37.5 KG; 75#) with 30-60 seconds rest between sets

Muscle Build – 2 x 5 repetitions @ 85% (42.5 KG; 85#) with 2-3 minutes rest between sets

Endurance – 1 x 30-50 (to failure) @ 30% (15 KG; 30#) – one set only per exercise

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A sample hypertrophy (gainz) set, working up to 1RM

Not complicated enough?  Let’s go further into the dynamics of anterior/posterior chain movements.  Anterior muscles are the “vanity muscles” – the ones you see on a daily basis in the mirror, such as chest, biceps, shoulders, abdominals, and quads.  Posterior muscles are the “balancers” – the stuff that holds our bodies upright, such as lats, triceps, glutes, hamstrings, and calves.

Typically folks tend to overtrain our anterior (front) muscles and undertrain our posterior (back) muscles, leading to imbalances in posture, strength, coordination, and sometimes even injury.  That said, our posterior-chain muscles can often carry a lot more weight than our anterior-chain (for example, right now, you can probably deadlift more than you can bench, assuming you can maintain proper form for both movements).

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2 Chainz (anterior/posterior)

You can figure out your proper weight for posterior-chain movements using the same process outlined above (using 1RM), or you can use an even simpler process called ratio training. Olympic lifters (and yes, some regular people that WISH they were Olympians) use a 3:4:5 ratio in regards to bench, squat, and deadlift weights.  In this example:

(assuming again that the 1RM on the back squat is 50KG, or about 100 pounds)

1RM: BENCH 37.5KG or 75# : SQUAT 50KG or 100# : DEADLIFT 62.5KG or 125#

5-REP SETS: BENCH 32KG or 56#: SQUAT 42.5KG or 85# : DEADLIFT 47 KG or 75#

10-REP SETS: BENCH 28 KG or : SQUAT 37.5 KG or 75#: DEADLIFT 47KG or 100#

Even after all this technical math, some practical advice: if your deadlift looks like crap, even if you’re using 25% of your 1RM, it’s too heavy.  Similarly, if you have strong form and a commitment to actually getting stronger, lifting the same weight forever (I’ve had to talk many a female lifter out of the “baby weights brigade” to actually get their bodies to change and lose fat) won’t get you any real fitness gains.

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Real talk.

And one more thing – if you’re unsure about any of this, or you simply don’t have time to take a calculator down to your workouts, bite the bullet and hire a certified personal trainer.  They do all the dirty work for you, keep track of the weight you’re lifting, teach and monitor your form, and motivate you to stay accountable to a progressive program.  In my (professional and of course personal) opinion, that’s worth every penny.

What are your favorite – and most effective – strength training movements?  Are you confident in the weight room?

 

Nobody Likes You When You’re 33

(by the way, if you get the reference from this blog title, bless you, we’re probably of the same pop-culture generation)

I interrupt this regularly scheduled #AskAmanda blog spot with a not-so-riveting revelation:

In just a couple of weeks’ time, I’ll be turning 34.

34 is not an exciting birthday, it’s not the type of birthday you make lists for (“30 Things to Do by Age 30”) or feign dread about (“OMG 40! Over the hill!”) or even anticipate with anything more than a mild sense of whimsy (“My 21st is gonna RAGEEEEE”).  It’s sort of one of those birthdays that gets lumped in with all the other ones from 31 onwards, and maybe gets marked with a few spirited beverages with friends or a nice dinner out.

That said, I was reading an article about how to age gracefully today, and in that article, it said that the official age category of being considered “young” is 1-49, which gives me a solid 15 more years of scientific youth.

Whew.  I’ll take it where I can get it, surely.

But of course, in the same article, it noted some of the inevitabilities of physiological aging, such as bone degeneration (yep, a little every year after age 30 for women), muscle loss (3-5% per decade after 30), running speed decline (up to 20% between ages 20-59), and the biggie, of course – the end of “biologically optimal childbearing” kicking in at a the ripe ol’ age of 35.

Sigh.  One more year, and even my poor neglected uterus can’t keep up.

Perhaps some (or all?) of this started weighing on me more heavily the past year, particularly as I was going through a rough patch personally over the past eight months. Every time I looked in the mirror I felt old, slow, lethargic, a little less vibrant, a little less confident.  I didn’t like this feeling, so I sat down to make a list of all the things I wanted to do differently in the coming year – since, as I tell my clients, you are your own problem, so you must be your own solution.

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The first thing I wanted to address was my mental game.  As I’ve aged (and moved beyond my many, MANY years of formal education), I feel like my brain fires a bit more slowly, I can’t find the words I’m always looking for, and I’m a bit less clever.  I recommitted to keeping this blog alive on the regular (you’re welcome), as well as reading at least one book per month, and I signed up to advance my nutrition coaching career by going through the (quite comprehensive!) Precision Nutrition curriculum.

I’ve also downloaded the app Buddhify and tried to complete at least one meditation every other day, ranging on every topic from “calm” to “sleep” to “focus.”  I’m actually not too much of a stress case despite my insane schedule, but I definitely lack mindfulness, and it is something I definitely need to work on – especially when it leads to easy mistakes at work or temper tantrums in my personal life.

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The second focus is of course, outward appearance.  Decades of being an “expressively” emotional person means I have some impressively deep wrinkles on my face, so I finally bit the bullet and went for Botox, which I’d been talking about doing since I was 30.  Believe it or not, the whole experience was easy-breezy, especially considering they’re putting needles directly into your face without painkillers.  I noticed major results (around the eyes and forehead, in case you’re wondering where) immediately and short of wearing an I ❤ BOTOX t-shirt, I am a total convert and devotee. #faceneedlesforever

I’ve also committed to getting regular facials (kind of a cheat since I really started doing this when I moved to Singapore in 2015), actually caring about how my nails look (you know, throwing some non-chipped color on there once in a while), and taking care of my skin and hair – including, believe it or not, not only regular haircuts (!) but my first round of eyelash extensions which, I must say, were absolutely spectacular and gave me a near-Botox-level feeling of addiction after the first treatment.

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Look Ma – no wrinkles!

The day after the extensions I decided to double down and even go for my first LED lamp tooth whitening treatment, which despite the sensitivity factor (I have sensitive teeth and gums even without putting chemicals all over them), gave me back the sparkling-pearly teeth I remember having before rampant coffee addiction took over my life.

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Mah teefs, before and after

And now for the third prong in the self-improvement game – emotional wellness.  I noticed that I feel better when I am more connected to family and friends, even during uber-busy times at work, and that when I don’t have these relationships thriving, I feel exhausted and empty no matter how well I’m doing with my career.  The demands of opening and operating a small business have definitely taken their toll over the first half of this year, but I’m not letting it get me down – I’m recommitting to my closest and most important relationships no matter what this year.

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NOT happening.  Not again; not ever.

I’m going to Skype with my parents once per week.  I’m going to remember to send postcards to my niece when I travel.  I’m going to cook dinner for my partner once per week, and go out of my way to make him feel special.  I’m going to keep my (pen-to-paper) journal updated.  I’m going to say YES to friends and NO to clients when the latter start to drain my energy with unreasonable demands.  And I’m going to rediscover my yoga practice – yes, the one I actually had for so many years – at least once per week.

There are some things in life that are non-negotiable when it comes to maintaining health and happiness, and in my (impending) 34th year, I’m focusing on exactly what makes life worth living – no more working toward other peoples’ priorities at the expense of my own health and sanity.  As the poet Robert Frost once said, “Time and tide wait for no man, but time always stands still for a woman of thirty.”

As for me, you read it here first: I’m going to use every bit of the next 365 days to its fullest.

What are your best habits for staying well as you age?  What keeps you going each day?

Ask Amanda: Precision Nutrition

A long time ago in a place far, far away, I got my first Sports Nutrition certification.  For what I was doing at the time (mainly, teaching group exercise classes and giving some basic diet advice on the side), it was enough – I was able to articulate the basic tenets of metabolism, energy balance, and clean eating with some level of authority.

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Don’t get it twisted – I never was, and (probably) never will be, a registered dietitian.  An R.D. is authorized by the Commission on Dietetic Registration of the Academy of Nutrition and Dietetics.  All R.D.s have a bachelor’s degree (at minimum), have undergone extensive scientific coursework in the area of dietetics, have completed an internship in various nutrition settings and have passed a licensing/registration exam.

Whew.

As for me, while I do have two Masters degrees (one perhaps more relevant to these topics than the other, but hey, all education is worthwhile, right?), I am “only” a nutritionist – defined as a person who studies or is an expert in nutrition.  And since no one asked me any specific #AskAmanda questions this week (sniff), I figured I’d tell you guys a little bit about the Precision Nutrition certification I am working on right now.

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The PN certification itself is incredible – it covers a wide range of topics from the nitty-gritty (cellular makeup, metabolic processes, nutrient breakdown) to the psychological (nutrition counseling, working with difficult clients, motivational skills) to the practical (PDFs of helpful forms, legal documents, and assessment tools).  But I am not here to promote the PN cert – they’re not paying me for that (ha).

Rather, what I love about Precision Nutrition is that it doesn’t end at the textbook – they have a lively, active Facebook group and an incredibly informative blog with super-helpful infographics that I’ve already used with a variety of clients to explain topics like:

The biggest thing for me about being a qualified nutritionist is debunking all of the crap advice that people get from who-knows-what sources (US Weekly magazine; some celebrity website or trainer; a doctor who got board licensed in the 1960s; American President Donald Trump) and doing my best to provide up-to-date, relevant, digestible, and helpful information to my clients in the most straightforward way possible.

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That said – here are my quickest, best nutrition tips that I give to almost every client:

  • fat doesn’t make you fat – sugar and refined carbs are the problem
  • whatever cuisine you’re eating or wherever in the world you are, if you can find a meal consisting of protein and vegetables, that’s going to be the healthiest choice
  • eating late at night is a really bad habit.  Cut it out.  Same goes for post-alcohol binges.
  • try eliminating dairy and/or wheat, especially if you have persistent bloating and swelling issues
  • drink enough (2-3 liters daily) water, and if that’s too boring, add in some green tea, black coffee, and coconut water – but not much else
  • and finally – eat enough food.  Starvation destroys your metabolism.  You’re better than that.

If you’re truly interested in fitness, you must also be interested in food – and really, you should be interested in understanding fuel.  There is no one “diet” that is right for everyone, but there are certain tenets of health eating (as I’ve outlined above) that really do transcend individual differences and make a big impact on how we look, feel, and perform.

What are your best clean-eating habits?  How do you regulate your healthy diet?

Ask Amanda: An Elliptical Matter

When I was consulting with my investors to outfit my boutique gym FIT N’ FRESH here in Singapore, I had some very clear requests when it came to cardio machines:

  1.  Two treadmills; one rower; one stairmill.
  2.  No bikes or recumbent bikes.
  3.  ABSOLUTELY NO ELLIPTICAL MACHINES.

And if all caps in typing stands for YELLING, that’s accurate – because I nearly screamed when I walked into my beautiful new gym this past January and saw – gasp! –  a freaking elliptical, right there in the middle of the gym floor, taking up precious space.

The investors argued that their equipment providers – i.e. salesmen just trying to unload the most amount of product at the highest margins possible – said that “no one will go to a gym that doesn’t have a bike or an elliptical machine.”  I tried so hard not to roll my eyes that I think I popped a vessel.

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Beast Mode does NOT happen on indoor cardio machines

From a trainer’s perspective, let me offer you this: if a gym is stocked with rows of elliptical machines (and even worse, recumbent bikes, but that’s a blog for another time), it is very likely a gym that doesn’t focus very much on functional, movement-based training (or is at least is a gym that has a ton of money to throw away on useless, clunky cardio equipment).

Think about some of the best movement-based training modalities out there: CrossFit. Parkour.  Orangetheory.  OCR.  Aquastrength.  F45.  What do they have in common?

ZERO ELLIPTICALS.  ZERO INDOOR BIKES.  And more importantly, they’re jam-packed with functional (and often less expensive) equipment like kettlebells, bars, rings, and ropes.  They have “toys” that teach your body how to respond, how to adapt, and how to perform – not just how to move your legs and arms in meaningless circles (also my problem with high-rep, micromovement-based “baby weights” programs like Tracy Anderson, but AGAIN, I digress).

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Putting the “fun” in functional fitness.

So why do I hate the elliptical machine, specifically, so much?

Ok, sure – moving is better than not moving, and I would never discourage your mom or your grandpa or your friend with the arthritic knee from hopping on the elliptical for a short go (although even so, I’d recommend all three of those people work with a certified personal trainer!) – but in terms of movement patterning, calorie burn, and actual fitness gains, elliptical machines are just about the least effective thing you can do in an exercise environment.

Elliptical machines teach your body to repeatedly move your legs – without lifting them from the ground – in a weird, flat oval pattern (not useful for running, jumping, skiing, or really any other activity outside of…elliptical-ing), often far too quickly to maintain proper joint alignment.  And speaking of joints – the separate-pedal movement of an elliptical machine (unlike that of a bike, where the hips and torso are stabilized on a seat) can exacerbate already loose or misaligned joints, such as hips, especially for those with joint replacements, those who are pregnant, or those with ACL/MCL injury.

Elliptical machines are also less weight-bearing than treadmills or stairmills (don’t confuse this with low-impact, by the way – climbing up stairs and walking on an inclined treadmill are also relatively low-impact but produce far greater fitness results) and the ones without moving handles – you know, the ones you see people leaning on to read magazines – teach your core muscles to turn off, encourage crap posture, and burn just next to zero fat (again, compared to “real” cardio like HIIT or circuit training).

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If you can do this much while exercising, you’re not quite exercising.

At this point you might be wondering – if I can’t just hang out on the elliptical anymore and call it a workout, what should I be doing for cardio?

Snarky answer: you actually don’t even need to DO cardio, or at least the “cardio” that we’re talking about here (steady state, indoor, low-impact, etc.) to get fit and lose weight. Read more about that here, if you don’t believe me.

More useful and trainer-like answer: there are better ways to elevate your heart rate, develop cardiovascular fitness, burn fat, and lose weight than the elliptical machine, and here are a few of them:

The take-away I want to leave you with is this: there is no “bad” workout.  There is no completely useless exercise.  There is no time when I would prefer you stay sedentary rather than move your body.  However, if you’re looking to maximize the short time you have to work out, lose actual weight and body fat, and gain functionally effective fitness – the elliptical machine isn’t going to get you there.  Truth.  #themoreyouknow

What is your favorite way to build cardiovascular fitness, in the gym or outside?

Ask Amanda: Max Your Metabolism

After (semi) lecturing a client about why it was important to lose body fat BUT maintain lean muscle (even if the “weight” on the scale stood stagnant because of it), she looked me straight in the fact and said, “So this whole process is just about building a better metabolism?”

I wanted to hug her.  “YES,” I cried to my dear and startled client, “YES IT IS!”  

And herein lies one of the most obvious but most misunderstood connections between exercise, body composition, and nutrition: metabolism.  Scientifically, metabolism is the sum of all the chemical processes inside our body that help us maintain life.  In layman’s terms, metabolism is the way in which your body converts and uses energy for fuel.

So why does this metabolism stuff matter to those of us out here in the streets, just trying to get fit?

There are lots of reasons.  Your basal metabolic rate (BMR) refers to the amount of calories your body burns at rest – and the higher your BMR, the less you have to do to actually burn the energy (read: food) you consume.

People with a greater muscle-to-fat ratio have higher BMR, even if their weight is exactly the same as someone with more fat than muscle.  Men tend to have higher BMR than women (sh*t, they win again!).  And people who go on starvation (VERY low-calorie) diets, even temporarily, can actually permanently decrease their BMR by sending the body into a “starvation mode” and causing it to hold onto energy and store it as fat.

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A bit exaggerated…but like, not much. #damnyoumen

In short: metabolism matters, and you definitely don’t want to mess yours up.  So what can you do to promote a faster, better metabolic rate?

First and foremost – SLEEP!  A lack of sleep, particularly when chronic, can lead to a neuroendocrine imbalance that not only makes the body store more energy as fat, but can also make you feel ravenous all day long (increased appetite hormones) and forget to tell you when you’re had enough to eat (decreased satiation regulators).

Second of all, lift weights.  I’ve talked about this time and time again, but the single best thing you can do to “speed up” (and I use this term loosely since you don’t actually change the metabolism itself but rather its efficiency in processing energy) your metabolism is to build lean muscle.  Every pound of muscle burns TRIPLE the amount of calories (six versus two) than the same weight in fat.  If you want to burn more by doing less (something appealing even to my least-active client), muscle is where it’s at.

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Beginners Guide to Lifting Weights for Metabolism

Third – and this may seem obvious – eat food.  Your metabolism is like a gas grill, and it doesn’t spark a fire without fuel.  When you don’t eat enough, not only does your body think it’s starving (and start holding onto every bit of energy/food you DO put into it), it starts to cannibalize your precious muscle tissue (SEE ABOVE) for energy – not good. What you eat is also important – protein is the best muscle-retaining macronutrient out there, fiber can rev up the fat-burning process even more, and staying hydrated (with water, by the way) makes all of your body’s most vital processes run smoothly and more efficiently.

Finally, be a mover (and heck, while you’re at it, a shaker).  Separate from the resistance exercise I mentioned above, what scientists are now calling NEAT (non-exercise activity thermogenesis) can actually be more effective in helping you lose weight and build fat-burning metabolism than “actual ” exercise.  Everything from fidgeting to taking the stairs up to your office to standing instead of sitting to take a phone call counts as NEAT, and in very active individuals, their NEAT daily calorie burn is more than what most other people might burn in a 30-minute elliptical session (something many people mistakenly consider a “workout,” which is a topic for another time).

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The combination of what you eat, how you move, and your other lifestyle factors (sleep, stress, etc.) is mostly responsible for how efficient your metabolism works – but don’t discount the “big G-factor” known as genetics (womp womp, I know).  If your family is prone to PCOS, Cushing’s Syndrome, diabetes, or thyroid issues, or if you’re on certain antidepressants or other medications, your metabolism may be slower than most – and it’s out of your control.  But even with these clients, I always encourage them not to use their medical conditions as excuses to be lazy with diet an exercise – but rather as a catalyst to rise above what they can’t control and focus on what they can (clean eating, regular workouts, and a positive mindset).

Do you think you have a “fast” or a “slow” metabolism – and do you personally believe it can change over time and/or with lifestyle habits?

Ask Amanda: Food As Fuel

As a sports nutritionist, my practice is a little bit different from that of your average clinical dietitian or clinic nutritionist.  As opposed to trying to cure a condition or better your overall internal health, my real background is in eating for optimal performance – to run faster, for example, or to get a stronger swim stroke.

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Be better.  Move more.

Sure, the majority of my nutrition clients are looking for something more general – weight and/or fat loss – but a lot of my high-performing friends (think other trainers, competitive athletes, and amateur racers) are actually clueless about how to best fuel their bodies to better their sports performance.

This week’s #AskAmanda centers on exactly that – what to eat before and after a workout, when to eat it, and how important is sports-specific nutrition.

A reader mentioned that she is perplexed about what to eat before yoga, since if she doesn’t eat anything, she’s lightheaded during practice, but if she eats too much, she feels heavy and inflexible.  In this case I would absolutely recommend taking in a small amount (100-200 calories) of liquid, easily digestible carbohydrate-focused calories, such as a glass of enriched soymilk or a nondairy fruit smoothie made with 1/2 cup almond milk and a handful of strawberries, or if you can stomach real food while holding a headstand, go for half a banana, a few dates, or a piece of sprouted grain toast.

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Oats, oats, they’re good for your heart…

For longer duration exercise (think runs of 60+ minutes, Spin classes, 2000-meter swims, or similar), you’ll need a bit more fuel – but it’ll have to be equally digestible. Here I’d recommend taking in closer to 300 calories of mostly high-GI carbs, such as a baked potato with olive oil, a bowl of organic rolled oats made with non-dairy milk and a handful of berries, or a couple slices of sprouted grain bread spread with 1/2 an avocado. Endurance exercise lasting under one hour, by the way, requires no extra nutrition outside your normal meals – if you’re feeling low on energy, try mixing coconut water into your water bottle, or nosh a handful of nuts just before you head out.

Finally, high-intensity training – such as HIIT, weight lifting, Crossfit, or similar – means high-impact protein is needed to repair and build muscles as soon as possible after the activity.  Assuming you start your workout well-fueled, aim to take in about 200-300 calories of mostly protein and a few lower-GI carbs within 30-60 minutes after exercise. Here I’d recommend something like a small can of tuna mixed with 2-3 TB Greek yogurt spread on a few whole grain crackers, a sweet potato topped with steamed broccoli and shredded chicken breast, or a quick sandwich of sprouted grain bread and natural peanut butter.

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Choose quality protein over junky carbs.

The crucial foods to avoid before any physical activity are oily, spicy meals (think heavy sauces, fried foods, and curries), dairy products (milk, lactose protein powders, and yogurt are definite barf-brewers), beans and seeds (gas-o-rama), eggs (zero carb), and fancy coffee drinks (the combination of caffeine, dairy and vigorous movement is like a gastrointestinal time bomb).

What are your favorite pre-and-post-workout foods – or do you have an “uh oh” fuelling horror story?

Ask Amanda: Gimmicks Make Me Gag

A few friends of mine in L.A. have been #AskingAmanda about the true “health factor” of a popular spot called Moon Juice and seeing as I’ve been a bit out of the scene (you know, just 8000+ miles) for a while, I had to do some online digging to find out exactly what that place was.

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Pretty pretty Moon Juice, Los Angeles

For those of you who are as ignorant (or non-SoCal-residing) as me, here’s a primer:

The Moon Juice slogan is “plant-based alchemy to elevate body, beauty, and consciousness,” which in layman’s terms means “we’re going to charge $7 for the same bag of dried mango you can get at the neighbourhood bodega, and serve it up with a side of self-righteousness.”  Ok, I’m being a bit harsh.  But places like this have one thing in common:

They sell you basic (and usually inexpensive) ingredients, repackaged and upcharged to make healthy eating seem hip.

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Don’t forget your daily…ashwagandha.

At its simplest, I have no problem with this marketing strategy (and guys, recognise it for what it is: A MARKETING STRATEGY).  I’d LOVE for my nutrition clients to use more anti-inflammatory spices in their meals; if it takes baking cumin into a swiss chard “crisp” and charging six bucks an ounce for it, well, that part is actually fine with me (the “dusts,” activated nuts, and powdered supplements from Moon Juice are all perfectly healthy, unlike a lot of competing “natural” foods brands).

The problems I have with this new batch of new-age “granola” food are as follows:

  • they’re expensive AF, perpetuating the excuse that “I can’t afford to eat healthy”
  • a lot of it is just masking and repackaging unhealthy ingredients (read: sugar!) in seemingly healthy ways (don’t get me started on KIND Bars, Jamba Juices, or the now-popular in Singapore Unicorn Tears)
  • powders, pills, and shakes, even if made with the good stuff, disguise the appearance of what “real” ingredients look like – further distancing the relationship between modern humans and their food
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MIND BLOWN

That being said, what these places are doing right is this: putting healthy food into attractive formats and selling it in convenient and attractive ways, which means the average (monied) person (who may never buy, juice, and pack their own organic kale) has increased access to better food choices on the go, which in our fast-paced society is a definite plus.  One of the top questions I get from clients (especially in Singapore!) is “where can I get something fast to eat that won’t destroy my diet?” and I’d love to point them in the direction of something like a Moon Juice if we had it here (note: we do have some awesome go-to healthy spots like Kitchen by Food Rebel, Little Farms, and Mojo, but they’re not as centrally located and affordable as I’d personally prefer).

A final note on health and fitness gimmicks: be discerning, guys.  Don’t pay $6 for a sugar-packed, preservative-ridden bag of “Yo Cherry Guilt-Free Snacks” (an actual product sent to me by a client last night looking for a healthy snack choice at the movies) when you can pack your own (bigger!) bag of raw almonds, dried unsweetened cherries, and cacao nibs for a cheaper, cleaner choice.

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If you need dat granola fix, stat

Don’t let fancy-looking packaging, the word “natural,” or the popularity of a product be your reason for choosing it.  Read the label (pro tip: if food doesn’t HAVE a label, like a fresh apple, it’s probably the healthier choice) carefully, watch for hidden sugar and high sodium, and get the majority of your daily calories from clean, unprocessed, unpackaged, as-close-looking-to-the-original-state-of-the-food (think celery sticks rather than celery “juice”) foods as possible.

Have you come across a “gimmicky” food or product you just KNOW isn’t healthy?  Let TFB be your soapbox – and warn the others! 😉

Ask Amanda: You’ve Got the White Stuff

By 2017 we’ve all started to realize that sugar (white carbs), not fat, is the real culprit in making people fat (and if you haven’t, here’s a primer on how that all works).  Most of us know that sugary beverages like soda are the fast track to weight gain, and that cutting carbs (not necessarily eliminating, but decreasing) will help you lose body fat.

But let’s also be real – there’s a lot of confusion about what sugar actually is, the differences between the types of sugars on the market, in what ways added versus natural sugars are different, and whether artificial (calorie-free) or natural sugars are “better” for you in the long run.

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ALL of these are sugar.  NONE of these are healthy.  You’re welcome.

#AskAmanda is here to save the day – as much as I can, at least – with some not-so-sweet talk on sugars and how they affect your overall health.

First of all, know this: consuming sugar in any amount is not superb for the human body. We need carbs to live, but we don’t need refined sugar (and in fact, studies confirm that our ancestors lived just fine without it) – so when we have it, it hits the system hard and fast.  Think I’m kidding?  Scientists have found the addictive properties of sugar are similar to that of cocaine – and in fact, even worse.

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Sugar addict response, far right – more intense than drug addict at center.

Second, understand that artificial sugars (Stevia, Truvia, Equal, Sweet N’ Low, aspartame, etc.) are no free pass.  In fact, a recent study just found that artificial sweeteners contribute to accumulation of body fat in humans – the exact opposite aim of what these “sugar-free” products claim to do.  Artificial sugars are chemical compounds that trick the brain into thinking it’s getting real sugar – and in turn leave the body craving for the sweetness factor it’s not actually getting, which more often than not leads to a binge on actual sugar (backfire!).  So what’s the solution?

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Just as dairy is best enjoyed sparingly BUT in its full-fat form, sugary treats are similar.  If you’re going to have a cookie, have a homemade chocolate-chip one with real chocolate and full brown sugar, rather than a few “fat free” packaged ones stuffed with chemical substitutes and fake sweeteners (again, this will only trigger cravings for real sweetness in the end).  Unlike dairy, sugar has no redeeming nutritional value – it’s pure additive; pure calories; pure carbohydrate – but used in moderation (there are about 15 calories in one tableside “packet” of white sugar), will not derail a diet that is otherwise healthy.

A quick note on that, while we’re here – a “healthy” diet is one that is comprised of at least 7-9 servings of vegetables, at least one gram of lean protein (chicken, fish, pork, tofu, lean beef) per kilogram of body weight, at least 2.5 litres of plain water, 1-2 maximum servings of whole grain carbohydrates, and less than 25g total sugar (including fructose, from fruit, lactose, from dairy, and all other added sugars) per day.

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Clean eating made simple: if it’s in this picture, you can eat it.

If you’re not sure if your diet adds up, it’s worth logging your meals for 3-5 days (use an app like MyFitnessPal if you’re not into transcribing food labels) so you can track thees numbers – specifically your carbs/sugars, veggie servings, and protein counts – and see where you can make real, tangible improvements – pretty sweet after all, huh? 😉

Do you have a sweet tooth – and if so, how do you feed it in moderation?

Ask Amanda: Sleep Goals

Before you read this, ask yourself: did I sleep enough last night?  Most of us busy people would almost immediately say no, and those of us who didn’t are probably lying.

What counts as “enough” anyway?  Who cares if I don’t sleep?  And what’s the long-term effect of sleeplessness on health, body, mind – all of it?  #AskAmanda has you covered this week.

In our go-go-go society, especially where the pressure for us to achieve, demonstrate, and act is so high, successful people have somehow become martyrs for sleeplessness.  As a trainer, I see firsthand the effects of this lack-of-sleep mentality in the gym.  My clients that come in exhausted aren’t able to push as hard, they forget or misunderstand instructions more often, they get frustrated with simple tasks or deviations in their programs, and their heart rates soar through the roof even at lower intensities.

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I have been known to actually turn away clients that come to me on fewer than five hours’ sleep since what they really need is a nap – not an hour of a*s-kicking.

Sleep is an absolutely crucial part of a full fitness regimen, and not one to be taken lightly.  The adult human body functions best on about seven hours of sleep, but these must be quality (read: not up-and-down, mind-reeling, restless) hours.  One of the best moves you can make for your “sleep hygiene” is to set a bedtime and a wake-up time, and stick to it – or within 30 minutes of it – all week (yep, that includes weekends).  I absolutely love the iPhone’s new Bedtime mode for helping you do this – set one alarm all week and get reminders on when you should be in bed (that pop up most often while you’re up checking your phone, ahem).

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Once you’ve got the consistency thing down with your sleeping hours, you can focus on making your sleep quality top-notch.  Invest in a real, adult mattress and luxurious, soft sheets – your bed is the one thing in your house (besides your toilet, ha) that you rely on every single day – so it’s worth every bit of money you put into it.  Spray your sheets with relaxing essential oils, get a dimmer on your bedroom light switch, cut the alcohol and caffeine at least two hours before you crawl into your cocoon, and remove any unnecessary electronics from your reach so you’re not tempted to check your phone, watch one last episode of Suits, or do anything other than sleep in your bed (I have been known to put my iPhone on a very short charging cord so I literally cannot get to it from my bed once it’s plugged in, and I also have to get OUT of bed to turn my alarm off in the AM, which helps me wake up).

If you’ve mastered sleeping regularly and sleeping well (which, let’s be honest, from a health perspective is about as easy as saying you’ve “mastered” eating clean and cooking nightly), you’re ready to reap the myriad benefits of healthy sleep patterns, which include:

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The more you have on your plate, the harder it is to settle your mind and “wind down” for a good night’s sleep – as a trainer, wellness coach, and small business owner I absolutely understand that.  This is where some mindfulness training – whether it’s formal “meditation” or not – can help.  I’m a big fan of apps for this – helpful for me since I spend a lot of time commuting on public transit with my headphones on – but going to a meditation center, reading a mindfulness book, or even just sitting for 5 minutes in a quiet room with your eyes closed can get the job done – and set you up for better, more peaceful sleep at night.

I don’t know about you, readers, but all this sleep talk has me ready for a nap (check out a past #AskAmanda for even more specific nap-related tips) – who’s with me?

Are you a religiously good or chronically poor sleeper?  What are your best tricks for a good night’s rest?

Ask Amanda: The Opposite of Exercise

A wonderful (and sidenote, gorgeous) TFB reader and bride-to-be came to me with a frustrated #AskAmanda question earlier this week, and I felt for her, because I feel like it’s something I commonly hear from training clients that are just starting out:

“I’m busting my ass in the gym (or, training for this marathon; or, doing CrossFit; or, taking the 40-day hot yoga challenge, etc. etc.) and I’m actually GAINING weight.”

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Sound familiar?

Believe it or not, I’ve been there.  There was a time in my life when I was running more than 25 miles per week, lifting weights, and doing CrossFit, and watching that infuriating little red ticker on my scale NOT BUDGE AN OUNCE.  Here I was, legitimately exercising at a high intensity at least 2 hours per day and not losing weight.  Seems impossible, right?

How could adding more exercise produce results that are the exact opposite of exercise?

So….here’s the thing, guys.  Remember my 80/10/10 theory (if not, read all about it here)? The basic idea is this: only 10% of the way your body looks in terms of fat-to-muscle composition comes from the gym.  The other ten percent comes from genetics (hey, don’t fight Mother Nature).  And the remaining EIGHTY (eight-zero) percent comes straight from what you put into your mouth: your diet.

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Focus on the first and last columns.

Anyone who’s lost a significant amount of weight without illness or surgery will tell you, if they’re being honest, that it’s making a radical dietary change that made the final difference in watching the scale go down, down down.  Social media, pop culture, and fitness magazines do their best to tell you that it’s “gettin’ swole” in the gym or doing some particular sort of workout that’s going to make your six pack pop – when in reality, dropping carbs for a week will do more for your abs than a thousand crunches ever will.

That being said, of course there are some nutritional strategies that are more effective than others, and there are some workouts that are more effective than others, and there are some “insider” trainer tips that can help speed along body fat loss – and I want to give you a little insight into all of those, right now:

BE.  CONSISTENT.  Above all, you need to be consistent in your diet and exercise routine.  As you know, I am a big fan of intermittent fasting (IF), and the reason it works for me is because I do it every day.  Maybe IF isn’t for you, but maybe the four-hour body is.  Maybe my style of working out (mid-distance running interspersed with traditional weight training and twice-per-week obstacle training) isn’t for you, but Pilates is.  I am not as concerned with WHAT clean-eating plan you’re following or WHAT workout you’re doing, as long as  you’re not doing it a couple days a week and acting “shocked” when results aren’t there.  Success is a full-time gig, my friends.

TRACK & CONQUER INFLAMMATION.  Especially when picking up the iron for the first time, a lot of my clients experience a great deal of muscle soreness and inflammation, which can lead to skipping workouts, poor sleep quality, and just general feelings of OUCH.  I wrote a whole blog on how to get over this initial exercise adaptation (so hey, I’m not gonna repeat myself too much here) but just know this: if you don’t reduce inflammation in the body, your brain doesn’t receive enough of the leptin hormone (yep, the one that controls and regulates your appetite), and you end up hungry & tired.

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TIME YOUR MEALS TO CONTROL YOUR APPETITE.  A lot of first-time marathoners complain that they’re ravenous because of their increase in weekly running mileage – but the strategy here is to use your meals strategically so that they curb your appetite and refuel your body rather than leave you stranded and starving.  My best advice is to exercise first thing in the morning – yes, before you’ve even eaten – to “use” a large, nutritious breakfast (NOT this “fat-free yogurt and fruit” BS that so many of my clients think is healthy) as your recovery meal (by eating before you work out, you “use up” the fuel during your work out, and often feel hungry afterward and need a “second breakfast” to keep going).  Have a lunch that features lots of protein and a healthy carb, then let the carbs go after 4pm – focusing on protein alone as afternoon snacks (read: hard boiled egg, protein shake) and as the centerpiece at dinner.  As the old saying goes, “eat breakfast like a king, lunch like a prince, and dinner like a pauper.”

DROP THE WHITE STUFF.  Speaking of eating, the three food “groups” (eye roll) you can let go in a jiffy if you’re honestly trying to cut fat are sugar, flour and salt.  Point blank. These three ingredients (especially when consumed to excess) are poison to your system, dull your skin, slow your metabolism, clog up your bowels, and worst of all, make you fat.  You know what DOESN’T make you fat, in the ultimate irony?  FAT.  You can even lose weight drinking liquid butter for breakfast – but not if you can’t drop the croissants.

DIURETIC YOUR DIET.  A lot of us retain a lot of water (per the above, often due to overzealous salt and sugar intakes) that in turn makes us have the “appearance” of chubbiness even when body fat is not that high – think puffed-up cheeks, swollen hands and feet, and distended bellies.  If you are one of these people (and hey-o, I am too!), diuretic foods and beverages can be your best friend.  Granted, you don’t want to lose all the water in your system and you need to stay super hydrated throughout the day for diuretics to be healthy and effective, but integrating diuretic foods can help beat the bloat and give you a slimmer, tighter appearance almost instantly (definitely a fitness-model trick for photoshoot day, believe you me).  Here’s a list to help you figure out what to eat.

Finally, USE YOUR GYM TIME WISELY.  Most of us don’t have hours to slog away on the treadmill and per my above points on inflammation, appetite, and weight loss – you don’t want to be doing that anyway.  Building more muscle is the surest way to make your body a lean, mean, metabolic-functioning machine, and building more muscle comes from a combination of eating enough protein and 3-4 sessions per week of lifting heavy weights (ladies, you too).  Add in a day or two of HIIT-style cardio to shed a little more fat and bingo – your kick-started fat loss journey has begun.

What’s worked for you in terms of body fat loss – and if you’ve never needed to lose weight, what are your best stay-slim strategies?