Ask Amanda: An Apple A Day

So upon the consistent urging of my dear boyfriend, I finally got the Apple Watch Series 3 (you know, the one that has cellular).

I’ll pause for applause (*cough*).  Eh….ok.

I say “finally” because honestly, I’ve been an Apple addict for a long time now – I switched over to a Macbook from a s*tty PC like four laptops ago, I’ve had every iteration of the iPhone since 3.0, and I generally welcome our Apple, Google, and Amazon overlords in most of my day-to-day habits and choices.

JUST PUT IT STRAIGHT INTO MY VEINS BRO

That said, I was a holdout on the Watch.  BUT WHY?

I think part of the issue was a weird attachment to my phone – my glorious, massive, brick of an iPhone 7 Plus.  I carry it EVERYWHERE with me – it actually has a ghetto-fabulous credit card pocket glued onto the back of the case so I have my transit card, credit card, and IC with me wherever I go, purse or no purse.

I was also carrying my phone everywhere to get steps, because ever since the demise of my FitBit somewhere around 2015, it’s the only thing I have tracking my movement, which is stupid and cumbersome when I’m just trying to run out for a quick coffee but saddled down with my 3-pound phone.

So I bit the bullet, saved up my salary, and got myself a glorious Apple Watch (series 3 GPS Cellular with 42mm face and Pink Sand Sport Band):

#humblebrag on the low RHR no big deal

The photo above displays one of my favourite and most-used features: the heart rate monitor.  Yep, not only do I like to track my resting HR (a helpful indicator of your overall cardiovascular fitness), I also like to see how hard I’m working during my workouts – because truth be told, even trainers need to be pushed to reach their anaerobic (about 84% MHR and above) threshold from time to time.

The workout features of the Watch also include tracking calorie burn as well as average and peak HR during exercise – and I’ve compared it to my power meter output on a Spin bike and my Orangetheory results during class and both time it was spot-on accurate.

Besides “workout-y” workouts, perhaps my number one feature on the Watch is the activity tracker, which are the three rings featured on the main watch face below:

The end of a particularly active (exhausting) day.

The red ring is your overall calories burned (this is considered ON TOP OF your basal metabolic rate, which is how many calories you’d burn anyway just being alive, which for most of us STILL makes up the bulk of our daily burn).  The bright green ring is your daily exercise minutes, which is calculated by a combination of heart rate elevation and overall movement.  And the third blue ring is your stand minutes, which gives you a point for each hour you got up and moved for at least one minute (so literally, how many hours in the day during which you AT LEAST stood up for 60 seconds – not too tough).

You actually get little vibrating FIREWORKS when you close all your rings! HURRAH FOR ME!

As a trainer, I am constantly trying to encourage my clients to track their movements and eating habits and consider their larger patterns in the pursuit of their individual goals.  For examples, a lot of clients come to me telling me they’re “pretty active,” when in reality they do about one hour of moderate exercise per day (if that!) and sit most of their other waking hours, at work and leisure.

The Apple Watch doesn’t let you get away with that definition of active – between the daily burn goal (which you set), the exercise minutes (a minimum 30 per day), and the standing, the Activity app encourages more consistent movement patterns throughout the day – as well as gives you some great heart rate feedback on the exercise you are doing, in real time.

But what about those of us who don’t really care about our activity levels (breaking my trainer heart, but I know you’re out there)?

You can customise your “honeycomb” of apps on your phone and it shows up organised on your watch.  Boom.

The Watch also has a lot of compatible apps for sleep quality tracking (another crucial component of overall wellness, and something few of us pay close attention to), a “quick add” feature that syncs to the MyFitnessPal diet tracking app, a notification-enabled period and ovulation tracking app called Flo (sorry, fellas, this one’s not for you – but ladies, if you’re not tracking your cycle and how it relates to your body and moods, you’re doing your physical AND mental health a disservice), and convenient for workouts AND cooking (ha!), a one-touch timer and stopwatch/lap app at a glance.

There’s also compatible apps for calculator, Twitter, weather, language translators, and hey Dad – even your beloved Nest (a remote-control home thermostat) is on here!

Not convinced yet?  I haven’t even gotten to the cellular/phone-ish features.

The Apple Watch Series 3 is completely independent of the iPhone for most things (a notable exception: Watchify, the Spotify-playing app for Watch, which drives me NUTS because I can’t have access to my favourite non-iTunes playlists while running unless I take my phone), which means you can get your WhatApp notifications, take phone calls (yes, you  heard me right – you can ANSWER and SPEAK TO phone calls via your watch even without your phone, which is Inspector-Gadget style space age biz), and get news, FB, and Instagram updates on the run – no tethering to your phone required.

I still plan on taking an Apple Watch class from one of those geniuses at the Apple Store when I have time, but in the meantime, here are another 40 (!) tips and tricks to make your watch work for you.

And finally – because I know you’re all wondering – how much is this kit n’ kaboodle, anyway?  Here in Singapore I bought the watch for $648 SGD ($493 USD), added $88 for the AppleCare coverage (because I don’t do well with nice things), and pay $6.90/month for the cellular tethering on my mobile carrier.  Not too shabby considering that I absolutely love it, will use it until it is irrelevant, and find it wildly convenient and useful to my active, on-the-move, data-obsessed daily lifestyle.

Would you ever get an Apple Watch – or do you have one already?  What do you think?

Ask Amanda: Health at MANY Size(s)

So I’ve been listening to a lot of podcasts lately, mostly because I have been taking on a lot of new, diverse clients with new, diverse needs.

For example, I have a woman trying to get pregnant but can’t kick the junk food habit and lose the body fat she needs to get there.  I have a fellow who has never lifted weights and is struggling to develop even the basic muscle mass to support his (bigger) frame.  I have another gal who second-guesses every bite of food she puts in her mouth…and ends up skipping meals because she feels so unsure about what healthy choices look like.

Point is this: I work with, and like to think that I help, a lot of different people with a lot of different needs, so I like to stay informed about what’s new and current in the world of fitness and nutrition – and expert podcasts are a great way to do that.

Some of the ones I listen to are as follows (and guys – PLEASE comment if you have a fitness/wellness/nutrition podcast that you absolutely love so I can subscribe!):

• Love, Food – a podcast addressing common psychological issues surrounding food
• Nutrition Diva – a science-focused podcast with short bites of nutritional research
• Don’t Salt My Game – a body-image and nutrition podcast by an anti-diet dietitian

It was on the latter that I discovered a particular – but strong and prevalent – bias I have regarding my entire nutrition practice and how I approach diet and exercise and it is this:

I don’t believe in – and will not entertain as a tenet of professional practice – the HAES (Health At Every Size) movement.

Lots of HAES activism out there!

I don’t agree with what it stands for, I don’t believe what it implies, and I think that what it does to the social perception and critical understandings of health, fitness, wellness, and nutrition is more detrimental than helpful.

Ok, whoa.  Even as I wrote that, it sounds harsh.  But allow me to extrapolate.

Starting with the source – the main “hub” for the HAES movements, the HAES Community page, who suggest that:

“The war on obesity has taken its toll. Extensive “collateral damage” has resulted: food and body preoccupation, self-hatred, eating disorders, discrimination, poor health, etc. Few of us are at peace with our bodies, whether because we’re fat or because we fear becoming fat.  Health at Every Size is the new peace movement.”

Sounds ok so far, right?  I mean, I am obviously in support of a pro-health, pro-acceptance community that values wellness and balance over self-hate and illness. 

So let’s keep digging, shall we?

Wikipedia further defines the HAES movement (my underlined emphasis added) as:

“…a pseudoscientific theory advanced by certain sectors of the fat acceptance movement.  Its main tenet involves rejection of overwhelming evidence and the scientific consensus regarding the link between excessive calorie intake, a sedentary lifestyle, and lack of physical exercise, improper nutrition, and greater body weight – and its effects on a person’s health.”

RationalWiki (did everyone else already know this exists – and that it’s glorious?) takes an even deeper jab and defines the HAES movement as (my underlined emphasis added):

“…a pseudo-scientific concept peddled by certain fat activists which asserts — in complete opposition to current medical knowledge — that no kind of obesity is linked to poor health or unhealthiness…this leads to the assertion that if obesity is always a natural state of being then it’s perfectly fine and not at all unhealthy.”

Now we’re getting to the stuff I take issue with, readers: the science.

The reality is this: health at every size is a myth.  A seminal 1979 study on the topic found that obesity (a BMI of more than 30, which for a 5’4″ person is over 155 pounds/79KG) and for a 6’0″ person is over 200 pounds/100KG) is not only related to the more obvious health risks of diabetes, gout, heart disease, bone/joint and gallbladder problems, but also correlated with:

• psychosocial disability
• greater risk during surgery/anaesthesia, especially when aged
• more frequent absenteeism from work and school

Another crucial study found that overweight and obese persons tend to die sooner than average-weight persons with the same habits – and that the younger you are when you first become overweight, the stronger the mortality risk throughout your life – but what’s also important to point out is that the “ideal longevity BMI” (the BMI correlated with the longest recorded lifespans) is 20-24.9 (for our 5’4″ person, thats 115-140 pounds/52-63KG, for our 6’0″ person, that’s 145-180/65-81KG).

And guys, it’s outside of the scope of this piece – but don’t even start me on the costs of treating obesity worldwide, particularly when compared to the potential costs of preventing it.

So how to reconcile HAES with this actual, data-backed science?

Here are my two cents.  Every day, (primarily) women walk into my gym with complaints about their bodies – about how they function, sometimes, but mostly about how they look.

Almost always the former can be addressed with some strength work, flexibility improvements and moderate fat loss (if overweight); the latter is the one that I think HAES is trying to “free” us from – but with all the wrong messages.

The message that medically at-risk bodies are healthy is wrong.  The message that you are mentally and physically thriving at a 30 (obese) or 40 (morbidly obese) BMI is misleading.  The message that staying/being/becoming fat is a preferred way to address size-based discrimination and eating disorders is horrific.  I don’t like any of it, and I think that promoting this kind of thinking, especially among young women just starting to know their bodies and how they exist in the world, sets up a lifetime of struggle.

Where the HAES and other body-positivity movements have it right is this: encouraging self-respect, intuitive eating, the joy of movement, and compassionate self-care should be a priority for all fitness and wellness professionals.

When we participate in a culture that promotes body-shaming, negative-reinforcement training methods, overly restrictive or unsafe diet practices, or overtraining (over-exercise, under-sleeping, under-eating, over-stressing), we are part of the problem. 

When we make a commitment to separating value and character judgments from human bodies, employing positive-motivational coaching, helping clients with intuitive and mindful eating habits, and monitoring our clients for all markers of overall wellness (not just their weight and fat), we become part of the solution.

Thus, #fitfam, I suggest and stand for the revised term of Health at MANY Sizes, rather than HAES.  There is no one body type that means healthy, just like there is no one body type that means beautiful, or that means worthy.  My best self might not resemble yours, and what’s healthy for me might not be ideal for you.  That’s ok.

But if we are painfully honest with ourselves about what we look and feel like when we’re thriving – I know I used that word before, but I really do love it – I bet a healthy weight is right in there, alongside the glowing skin, high energy, stamina, and resilience that is characteristic of true wellness and health.

What’s your opinion of HAES?  When do you feel like you’re truly thriving?

Ask Amanda: Cracking Cortisol Control

By this point in our adult lives, we’ve all probably seen some infomercial touting the deadly effects of the “belly fat hormone” called cortisol – something like this, perhaps:

Wow really…works with ANY diet?  McDonalds, here I come (JK JK JK)

The word cortisol is used enough in diet pill advertising that it’s worth clarifying what the hormone actually is, and more importantly, what it does (and doesn’t do):

• cortisol is a steroid hormone made in the adrenal glands
• cortisol controls blood sugar levels, controls salt and water balance, and influences blood pressure (so yeah, it’s important)
• too much cortisol can lead to abdominal weight gain, weakness, and mood swings (extreme case: Cushing disease)
• too little cortisol can lead to fatigue, dizziness, and dark/discoloured skin (extreme case: Addison’s disease)

Ok, sounds fine – but even without the full disease end of the spectrum, excess cortisol production can royally mess up our metabolisms.  Chronic stress, long-term corticosteroid use, and erratic sleep patterns make it worse, as do chronic inflammation, hypoglycemia, and other hormonal imbalances (such as high estrogen).

So what’s an otherwise healthy person to do when the doc says your midsection weight gain, adult acne, persistent fatigue, or other symptoms are related to your cortisol levels?

You know my answer; same as Hippocrates: let food be thy medicine.

Harsh but true.

The first step in controlling cortisol (and guys, this applies to belly fat in general no matter WHAT your hormonal makeup) is getting your diet in order.  If you’re unsure about your intake, track it for a while (I use the MyFitnessPal app because it’s easy and has EVERY food imaginable) and note the sugars/carbs (processed/refined carbs gotta go), saturated fat (stay under 15g daily), and fibre contents (aim for minimum 35g) in your food.  I find that clients often don’t identify patterns in their eating habits until they’re laid out in front of them in a log or chart.

Some beginner macro charts for those of you with different goals.

Second, and perhaps even more important for those with cortisol-control problems: develop strategies to control your stress.  Sure, this is easier said than done, but there are some surefire ways to decrease the impact of chronic stress on your physical body, such as setting aside 5 minutes per day for mindfulness meditation, learning and practising relaxing breathing techniques, or even employing the “three to thrive” method popularised by life coach Tony Robbins.

If stress remains a problem even after trying some of the mind-based ideas above, it may be time to dig a bit deeper into the adaptogen (internal) and essential oil (external) applications a lot of my clients have found success with.  Adaptogens (which are easily dropped into a protein smoothie, by the way) are herbs that, when combined in specific ways, can help to lower oxidative stress on the body, while certain essential oils have been shown to promote better sleep, digestion, and stress management.

Quick cheat sheet for essential oil uses and benefits

Third, and you know that ThisFitBlonde can’t possibly skip over this EXTREMELY EFFECTIVE cortisol-balancing strategy: GET OUT AND EXERCISE!  Yes, I said “out,” because outdoor exercise performed for about 30-60 minutes daily is one of the best stress relievers available – plus it’s free of charge, helps you feel more connected to your surrounding environment, and has that nice little benefit of some extra weight loss when performed in conjunction with the dietary recommendations above.

Elevated cortisol levels happen to all of us at some point – they’re responsible for the “flight or fight” response crucial to human survival, after all – but they’re not an excuse for falling out of shape.  Taking concrete steps to balance your bod and clean up your diet will give you the “reset” you need to combat the cortisol creep.

What healthy strategies do you use to control your overall weight and body fat? 

No One Asked Amanda: Endure This

Last weekend my partner, friend and I conquered the Spartan Beast Malaysia.  For those of you unfamiliar, here’s a quick summary:

• 21K (13.1 mile) outdoor trail course including hills as steep as 16-20% grade; 25-30 obstacles with a 30-burpee penalty for noncompletion; water crossings and mud as deep as your knees

Pro marathon tips.

Just six days prior to that, my partner and I also completed the Standard Chartered Singapore Marathon, and while I know you all understand what a marathon (42K / 26.2 mile) means, the SCSM also means:

• a death-march, double-back and out-and-back-filled course starting in the pitch black of night at 4:30am and performed in 90-95% humidity from start to finish

To put it mildly, I’m good on endurance events for a while.  Maybe forever.

I’ve done a lot of reading about the impact of endurance training and racing not only on an athlete’s body, but on a woman’s body in particular (granted, I’m not exactly built like a typical woman either what with my giant shoulders and long arms, but whatever).

There was a time when I solved the problem of “too much running” by training for triathlons (swim-bike-run combo events) and making sure I balanced the pounding on my joints with some good old-fashioned flotation and cycling therapy.  But to be honest, with my current schedule and commitments, triathlon training just isn’t viable time-wise or expense-wise (those carbon-frame bikes don’t come for free, yo).

But these days, I vacillate between feeling completely unmotivated to get out and run 20 or 30K every weekend (ugh) and feeling completely destroyed after I inevitably do because I know I need to do it for training (double ugh).

Couple this with the fact that my partner nearly died twice on the aforementioned events (ok, death obviously averted, but he suffered from crippling calf cramps in both races and some nagging injuries afterward) and both of us are a bit burned out on the whole idea of slogging long distances for the sake of pride.

So what’s next?

I’ve signed up for the Zoo Run 10K just to see if I’ve got my speed chops still kickin’ (most recent PR was last year’s 3rd-overall finish of 43:28. which I fear I will never again beat) and I want to try a 5K in February or March for the same reason.

Looking at “meters” rather than “kilometers” gives me LIFE

I also want to set goals that aren’t just related to speed/racing/running, such as getting back into yoga (I was doing it at least 1X/week for so long, and in 2017 I only did it twice in the entire calendar year), getting stronger at Olympic and basic lifts (definitely going to keep up my Orangetheory and Garage habits), rediscovering my weekly stairs workout and boxing routine, and working on shortening and intensifying my workouts in general.

Short and not-so-sweet; that’s why I LOVE boxing

I want to get back to the track and feel truly fast again.  I want to remember what it feels like to inspire a group of people by teaching energetic group exercise (namely Spin).  I want to punch something (to refrain from punching someone, haha).  I want to just be free to move my body in ways that aren’t designated by a training plan or competition.

This ol’ bod is telling me it’s time for a change – and as they say in my line of work, if you listen to your body when it whispers, you’ll never have to hear it scream.

How are you going to spruce up your workout routine in 2018?

Ask Amanda: Back It Up & Drop It

I’ll admit it: I’m one of those lame fangirls women that follows all sorts of stupid celebrities on Instagram (Kylie Jenner, Lilly Ghalichi, and Gwen Stefani, to name a few) – but even more shameful are the NON-celebrity, “Instagram famous” peeps I pay attention to.

For example, ever heard of competitive bodybuilder @keriganpikefit (nearly 50K followers)?  Or ninja supermom @charity.grace (313K followers)?  Or perhaps the esteemed Aussie fitness legend @kayla_itsines, who has a staggering EIGHT MILLION followers?!??!

I am actually in love with Charity, though.  No lies.

Believe it or not, even though these “fitness celebrities” have a lot of different pathways toward getting in shape, one thing they all share is a commitment to reverse dieting: the idea that after cutting calories to get down to a certain physique/body composition/weight number, they slowly ramp the calories back up (gradually; intentionally) to a level that is sustainable but doesn’t ruin their metabolisms.

This is an urgent concern for many of my formerly overweight training and nutrition clients that reach their goal weight and wonder – am I going to have to cut calories forever to keep this hot bod?  And the answer is: HECK no (but you can’t go crazy the other way, either).  Let me explain:

It’s no fun, I get it.

When you go on a deep-dive into a calorie-and-carb restricted diet, your body responds in a few ways.  At first, it senses the deprivation in calories and draws on fat stores to close the “energy gap,” which is the intended effect – so you lose weight.

But the body is smart, and once you get it down to a healthy “set point” (a point about which I could write an entire other article, but for now, here’s a brief synopsis), it does everything in its power to slow down the weight loss bullet train, including:

• Making your organs consume less energy.
• Slowing down your heart rate
• Adversely releasing hormones that influence metabolism and appetite (thyroid, testosterone, leptin, ghrelin)
• Burning less energy during nonexercise activities (which for most of us make up most of our day)
• Using fewer calories to absorb and digest food (mostly because you’re eating less)
• Helping muscle tissue become more efficient, requiring less food-fuel for a given amount of exercise

Crap.  Is your body, then, your own worst enemy?  No,  my friends, it’s simply a beautiful adaptation.  And again, your gorgeous body is so damn smart, it adapts not only to the food restriction, but to increased levels of physical activity as well – meaning all that “bonus” cardio you’re doing to maintain your weight loss might be working against you on a calorie-restricted diet- and breaking down muscle to boot.

Sigh.  I know, so far I’m not making a huge case for strategic weight loss, am I?

Well friends – here’s the light at the end of the tunnel: the concept of reverse dieting actually means you eat more food, do less cardio, and kickstart your maintenance (or in some cases, even more fat loss) diet in a way that makes you feel satisfied and energetic, rather than deprived and listless.

Here’s a breakdown of how to do it – and how to do it right:

• first, figure out how many calories you’re eating on an average day (my clients know this since their nutrition programs are completely calorie-counted for them; you can figure it out by tracking your intake for a few days on MyFitnessPal)
• second, figure out your protein intake by measuring 1 gram per pound of body weight, then multiply that by 4 to get the calorie intake of your protein needs
• third, subtract your protein calories from your total calories, then divide the remaining calories 60/40 (either fat:carbs if you do more weight lifting, carbs:fat if you do more cardio or are training for an endurance event) and divide those numbers by 9 (for total grams of fat) or 4 (for total grams of carbs) to get your daily macros (I know, this probably where I lost you, but I’ll share an example below)
• fourth, decide if you want to go progressive (2-5% increase in fat: carbs per week) or aggressive (6-10% per week), and multiply your macros to figure out how much you need to add to each week’s diet, then continue tracking your food to make sure you’re hitting those numbers
• finally, weigh yourself once per week to check in and make sure you’re not going too fast/aggressive (gaining weight) or too slow/ineffective (losing more weight / going underweight) on your “reverse” diet plan

As promised, here’s a real-world example (me): I take in about 1700 calories per day and weigh 133 pounds.  That means I need to take in 133 grams of protein daily, or 532 calories’ worth of protein.  That leaves 1168 calories for carbs and fat, which I eat in a 60/40 split because I am currently training for a marathon.  1168 x .6 = 700 calories of carbs and 467 calories of fat, which are 175 grams and 52 grams, respectively*.

If I wanted to slowly reverse diet after the race, I would add about 3% to my carb and fat grams (5g carb and 2g fat) each week until I felt super satisfied with my intake and happy with my body fat-to-muscle ratio.  I’d keep all that great protein and see how my weight responded to the increase in calories, charging up my metabolism along the way.

This is not me.  But she IS killing it on her reverse diet plan.

Again, this is a program intended for someone who has recently lost a lot of weight and wants to maintain the loss and the body fat reduction without becoming a total slave to calorie restricted eating (sound familiar, yo-yo dieters?).  It is also for someone who is willing to cut cardio (yep, reverse dieting depends on little to no steady-state cardio) and focus on heavy weight training at least 3-6 days per week to maintain every bit of their lean muscle metabolism (critical in this process).

Even if you continue your cardio, prioritise your strength.

And as always – stay safe and happy, people.  Never drop calories into the three-digit zone just to see a certain weight number, or avoid weight training just because muscle looks heavy on the scale.  Making healthy choices includes making choices that are good for your mental health, so if you’re so hungry you can’t sleep at night, or avoid going out with friends so you don’t “eat bad,” it may be time for a different approach.

Whaddya think, weight-loss readers?  Would YOU give reverse dieting a try?

*fun fact: I checked today’s ACTUAL macros after I wrote this, just to see how my “real self” stacked up to my “ideal” self in this entry.  Turns out I went under on carbs (only 78g today – wtf?) and over on fat (67g) when left to my own devices.  Time to carb up (and cut the fatty fat fat) for this weekend’s long effort!

 

Ask Amanda: Holiday Survival

You’d be amazed at the amount of otherwise disciplined, well-intentioned clients I have that completely lose it around this time of year.

I don’t know if it’s the change of weather (probably not, since I live in a place with zero seasons), the festive decorations hung all over town, or the general increase in parties and celebratory events, but somehow everyone feels like the holiday season is a free pass to skip workouts, eat until you’re pleasantly plump, and drink to unreasonable excess.

I’m not trying to sound like a Scrooge here – quite the opposite, actually, in that I am writing this entry to the tune of Christmas carols and with a Christmas tree within sight – but let it be said:

Christmas is one day.  Thanksgiving is one day.  There are literally thirty other days in between that don’t warrant a complete and utter farewell to fitness.

Is it possible to be stuffed AND swole?

The folks at Precision Nutrition hit the nail on the head by calling these days “eat what you want (EWYW) days.”  I’ve never like the term “cheat days” (sure, you can love your food, but jeez, you’re not married to it – you can have an order of fries and still be a good “partner” to your diet), and nor do they.  The EWYW days simply mean that you don’t have to meal prep, count a calorie, log a gram of protein, or stress over a sip or two.

You just eat like a normal human being, then go on living.

Yeah, that’s for Black Friday.  Lean, mean shopping machine!

With my clients, I offer up three no-guilt EWYW days, and they are as follows: Christmas (or your other major annual cultural holiday, such as Chinese New Year or Rosh Hashanah or Deepavali, depending), Thanksgiving (again, should you be American or Canadian), and your own birthday.  Boom.  Three.  Enjoy yourself.

The point here is, any EWYW day is one day.  For some of us, it could even just be one meal (like the very ample Thanksgiving dinner I am looking forward to tonight).  It’s not an entire weekend, it’s not a whole season, and God forbid it turns into a year or two (no one needs to wake up in 2019 with an extra 10 pounds around the middle….but trust me, I’ve seen it happen).

Not a bad guide – but I’d still eat my green bean casserole! 😉

Here are some easy dos and donts for your EWYW day:

• DO enjoy an adequate serving (or two!) of the foods you truly enjoy
• DON’T load up on crappy, low-quality foods that will only make you feel overstuffed (do you really love those marshmallow-topped yams and canned cranberry sauce, or are they just traditional filler on the plate?)
• DO eat slowly – the food will still be there, so take a few breaths between forkfuls to actually savour the EWYW foods you love so much
• DON’T count, log, track, or otherwise think about your food as any more than it is – a delicious way to celebrate with family, fill your tummy, and make you happy
• DO have a tipple if you choose to celebrate with alcohol, but DON’T swallow a bunch of booze on top of a bunch of food unless you’re really looking for a double-whammy hangover-and-food-coma the next day
• DON’T leave any room for guilt – on a true EWYW day, it’s a non-issue!
• DO make time for exercise on EWYW day (Turkey Trot, anyone?) or the day after to do a bit of damage control and help the extra food pass on through

Again, guys – the holidays are indeed a time for lots of celebration and togetherness – but it doesn’t have to be only about coming together over food.  Get out for a holiday charity run, volunteer your time at a place or for a cause that needs extra help this time of year, or spend time writing cards or letters to friends and family far away.

That kind of holiday cheer is always served up low-carb and with extra helpings. 😉

Ask Amanda: Mommy Tummy

Let it be known: I have zero kids.  I am 34 years old, in good-to-excellent shape, with great genes, and I love exercising,  Believe me, I take none of those traits for granted – and I know that once I do become a mother, some of those things will matter more than others in how my body responds to pregnancy.

That said, I train a ton of mommies currently, and I’ve trained lots of women from before they were pregnant, throughout their pregnancies, and afterward.  I see how their bodies change (not everyone in the same way, by a long shot) and I see what problem areas recur again and again after giving birth (hello, pelvic floor – don’t skip those Kegels!).

The most common postpartum body complaint?  Mommy tummy.

Even if you’re not personally familiar with this area, “mommy tummy” can be summed up in a single, profound image:

Mommy.  Tummy.

I want to make one thing abundantly clear: I am in no way body shaming or judging the above image.  If you earned this by growing and producing a life, you should walk around bearing your belly like a baws anytime you see fit.  However, most of the moms I know aren’t super happy with the stretch marks, loose skin, and extra fluff that tends to hang around the midsection after having a (or two, or three) kiddo.

Depending on your prenatal moisturising routine, your genetics, your age, your weight, and the natural elasticity of your skin, you will have wildly different responses to the necessary expansion of a pregnant belly – and there are a lot of different treatments (including radiofrequency, which I offer at my personal training studio) available to help return your midsection to its former glory.  I’m not going to take time addressing those options here, but rest assured that in certain cases, no amount of exercise is going to fully reverse more severe skin issues related to pregnancy, and you may need to seek some cosmetic work if that’s your prerogative.

Furthermore, if you have diastatis recti (abdominal separation) postpartum, you will also need to make some more significant considerations on what you can and cannot do to help tone and tighten your tummy post-baby.

Anyhoo, let’s assume you’ve got the run-of-the-mill mommy tummy and let’s assume you’re healthy enough to get your workout on to address it.  That’s my specialty.

First off, you want to focus on a couple specific kinds of exercises: twisting (to narrow the waist, which can widen with each pregnancy) and TVA contracting (the deep “pulling” of the transverse abdominus that helps lean out and lengthen the appearance of your entire stomach).

Get familiar with the muscles you’re workin’ with.

You may be wondering at this point: “but what about my lower abs?  That’s where my little ‘pooch’ seems to settle!”  And believe me, mommies, I hear ya.  But the reality is this: your lower abs tend to be the weakest after pregnancy, particularly soon after delivery, so targeting them with more aggressive contractions may cause pain and in many cases won’t deliver the results you’re thinking (Britney Spears circa 2001).

I prefer to help my clients strengthen their waist and deeper abdominal muscles (the aforementioned TVA) to help pull the muscles “up” and again, lengthen and lean out the appearance of the entire stomach (including that persistent little pooch).

Without further ado, here are the exercises I recommend to actually do that:

• Russian twists – with or without weight, these help trim and tighten the oblique muscles that support the waist (more advanced: windshield wipers)
  

  Add weight if you’re feeling like a baws mama

• Knee-to-elbow – activates the TVA and gives you a twist through the core as you reach the knee to the opposite elbow (more advanced: add a downward dog
  

  Really aim for the triceps, not just the elbow

• Heel taps – incorporates TVA, rectus abdominus, and unilateral core engagement yet is safe for all levels and is a great “kickstarter” to return to your abs workouts after baby (more advanced: reverse crunches)
  

  Move slowly and tap the heel lightly on the floor

   

• Double crunch – as the name suggests, this movement requires a deep contraction from both the upper and lower abs at the same time (more advanced: V-ups)
  

  Make sure to raise upper and lower half simultaneously, and keep feet together

• Plank twists – more challenging when done from the elbows, this exercise combines both dynamic and isometric contraction to strengthen, lengthen, and lean out the midsection while redefining the sides of the waist as well (more advanced: rotating side plank)

If you can’t make it all the way to “tap” the floor, that’s OK!  Do your best.

As always, check with your doc before doing any of these exercises to make sure they’re safe for you – but if you’re cleared for exercise, complete each of the above five movements for 10 reps each, three times around.  If you want a harder workout, complete the BASIC version of the set followed by the ADVANCED version of the set (so, 20 reps per exercise) three times.  Feel the burn!

A quick note on both genetics and nutrition – they will both affect, to an even greater extent than exercise, the way your body looks after baby.  If you have stretch marks, you can’t just exercise them out.  If you have loose skin from a large pregnancy or multiples, crunches might not be the (sole) solution to a tighter tummy.

Similarly, if you eat junk off your toddler’s plate and/or order in pizza more nights than you cook and/or drink more wine than you do water, you probably won’t see visible results – or at least they won’t be anywhere near what clean eating, regular cardio, and solid sleep will get you (easier said than done, I do understand).  Consider that your abs are just one little indicator of an entire lifestyle of fitness – and make the changes you can, incremental as they may feel, to your food, sleep, exercise, and stress levels (self-care counts too!) instead of focusing on one area on your beautiful, life-giving bod.

Do you struggle with your midsection – and what are your fave exercises for that area?

Ask Amanda: Aw, She Got the Velcro

Let’s be real: you can get a great workout in whatever junky outfit you have lying around the house.  I’ve had clients come to me in baggy, oversized college T-shirts, flannel pyjama pants, and all manner of odd gear from reflective soccer shorts to collared polo shirts to an actual full-length unitard.

Actually I’d love it if my client rolled up in this

But let’s be real.  Even though you don’t have to dress like you’re straight off the lululemon runway to work up a sweat, there is something about dropping down into a burpee with perfectly-in-place high-waisted capri or taking a jog in a strappy-but-secure stylish sports bra that makes the whole exercise experience a bit…nicer.

And why wouldn’t you want your sports gear to be damn cute as well?

Already I can hear the snores from the less-interested male clients and hey, you’re right – the selection of red/black/blue shirts and black/grey shorts at your local Big 5 might not be super inspiring, so if you’re looking for more stylish stuff, check out these brands.

Listen, these men can basically work out in ANYTHING and no one is mad….except maybe put on some shoes, middle guy, sheesh.

But for my ladies, we are in a veritable wonderland of gorgeous, stylish, and somehow still functional fitness clothing at every price point – so let’s embrace it, dammit.  I’ll be the first to admit that I have some fairly wild taste when it comes to gym clothes, but for the sake of this post, I’ll stick to the basics: key pieces I wear every day, and general stuff I think the average fit female would like to wear herself.

Let’s start from the bottom up: shoes and socks.  I am a die-hard, can’t-be-swayed, own-the-same-pair-in-six-colours Nike Flyknit Free fan.  I didn’t always wear minimalist shoes; in fact, for the first eight years of my running career, I couldn’t be swayed from Asics Gel Nimbus (though now if I put them on they’d feel like cement blocks).

An accurate representation of my current shoe wardrobe

However, my point is this: find a shoe that you absolutely ADORE (you get excited to actually put on, doesn’t cause you pain while working out, and is comfy) and buy it in at least three colors – no, not (just) for vanity, but so you can rotate between the pairs and prevent injury.  So many of my clients wear a single pair of way-too-old shoes to the grave and then wonder why they have shin splints or knee pain all of a sudden.

As for the socks, some simple guidelines: skip the cotton (tend to get soggy and stretch out); go for compression and arch support if you’re running in them; and make sure they’re cut higher in the back to avoid slippage in shoes.  From there, the world is your oyster.  My fave sock picks?

Feetures High Performance Cushion No-Show Tab Socks

Nike Elite Lightweight No-Show Tab Socks

Balega Enduro No Show Arch Support Socks

For even MORE support, go whole hog with the NEWZILL knee-highs.

Now that we’ve got our feet sorted, how about we talk lower half?  I live in probably one of the most inhospitable running climates on Earth in that it is always hot, always humid, and more often than not, either blazing sun or pouring rain.  For this reason, I favour a nice compression short for lifting and an easy breezy lightweight split short for running. The best of both?  See below:

Affordable compression shorts that you can buy in a thousand colours: either the Nike Pro 3″ Training Shorts or the Cotton On Gym Short.  The high waist, thick band, and tight fit of the shorts makes them stay put on your upper thigh and stay comfortable throughout even a longer workout.  In terms of the running shorts, there is one INCREDIBLE product by Salomon that takes the take – they are literally like you’re wearing nothing at all.  Behold, the S-Lab Light 3 Short (not cheap; worth it):

Please understand how light, flippy and comfortable these second-skin shorts are.

Onward and upward to the top half of the bod – again, my apologies to those of you with “seasons” as you probably need things like “sleeves” and “jackets” in your life, and I wont’ cover any of that business here.  But again – in terms of dealing with heat, Nike does it again with their collection of well-fitted and ultra-lightweight singlets.  Some top choices?

Nike Breathe Elastika – love the choice to tie up or leave down depending on the day

Nike Breeze Cool – my current count is four; in teal, nean yellow, cobalt, and black

Nike Breathe Tank – like you’re wearing nothing at all…nothing at all…

Should you not be as unilaterally obsessed with the Nike brand as I am, I’d be remiss to not mention lululemon’s amazing line of built-in bra tops (the only brand I trust to actually hold ’em in, if you catch my drift), the standout of which is the Fresh in Mesh Tank that I will eventually own in every colour possible:

Cutest ever, am I right?

One last note on accessories, despite the fact that I am actually a pretty simple gal when it comes to things like gym bags (whatever I toss my stuff in becomes my “bag”), watches (don’t wear one), and gadgets (I’m definitely not the one to ask about things like copper balance bracelets or knee straps or anything like that) – but I love a good, sporty hat or visor, and my absolute fave are the ones from Headsweats.  Comfortable, performance-oriented, and unbeatable for hot weather whether you’re running, golfing, or heck, just standing outdoors for 4 minutes in Singapore heat:

This one’s even reflective – great for night runs!

That’s it for my list of raves and faves when it comes to performance gear (special thanks to Nike, Cotton On BODY, lululemon and Amazon for making it even easier to get my fave picks ordered online) – but I’d love to hear what YOUR favourite choices are when it comes to all things exercise.

Tell me, readers – who are YOU wearing (in the gym)?

Ask Amanda: It Ain’t Over ‘Til…

I train a lot of clients from all different backgrounds, body types, and ability levels.  One day, a client of mine saw another (extremely lean, extremely fit) client and commented:

“Why is she still doing personal training?  She already looks amazing!”

A few weeks later, I mentioned to a different client that I had started training a trainer – meaning one of my personal training clients is also a reputable and successful personal trainer in her own right.  She was astonished, asking:

“Why would someone like that even need a trainer?”

This is not the ONLY reason people hire trainers.

These two questions are representative of two of my main pet-peeve misunderstandings about health and fitness in general, which are:

• (1) that once you “look” fit (or in most cases, skinny) enough, you’re done
• (2) that people who already “look” fit (or again, sigh, skinny) don’t need training

Most of the health and fitness professionals I interact with accepted long ago the idea that wellness (and weight loss, and endurance event training, and dietary changes, and whatever other process of self-betterment we specialise in helping people with) is a journey, not a destination.  

So why do so many clients get hung up on the latter?

Wellness as a journey.

When it comes to taking care of your health, there is no “done.”  You don’t get fit by sitting on your hump, so why would it  make sense that to stay fit you’d get to do that?

The dirty little not-so-secret is this – not only do you never get to be done; some things actually get harder.  More muscle is harder to maintain than less.  Faster runners have to push harder to elevate their heart rates than slower ones.  Getting smaller means you burn fewer calories and thus have to eat less.   Womp womp (cue the sad violin).

Furthermore, the idea that the fitter you are, the less you need a trainer is just infuriating.  Why do Olympic athletes have coaches?  Why do Hollywood celebrities hire an entire team of nutritionists, trainers, and wellness coaches to keep them tip-top and red-carpet ready?  In fact, the fittest, strongest, and healthiest people in the world have one thing in common: they all have coaches (or at least had a coach at the crucial tipping/development point of their personal fitness journeys).

This phenomenal athlete STILL needs this amazing coach to be her best.

So why in the fresh hell would you think the average Joe/Jane doesn’t “need” some help?

Granted, we all feel very passionate about the necessity of our own professions, and I’m sure there are tailors out there who would be shocked to know I always buy off the rack or hairdressers that would die to know I haven’t cut my hair in over a year.  That said, I’m not talking about clothes or haircuts – I am legitimately talking about the one thing that can make or break every single day of your life, from how you feel when you wake up to how you function throughout your day to how well you sleep – your health.

And what could possibly be more priceless than taking care of THAT?

I suppose my point in all of this (as I realise I am about to go full soapbox on this entry) would be to advise all the folks working hard out there in the #fitfam to reevaluate the way you think, speak, and judge about fitness.

Refrain from entertaining the idea that fitness goals have a specific beginning and ending, and refrain even more from thinking that the only way to get between these two arbitrary points is X (whether X is Paleo, marathon running, Keto, barre method, or whatever flavour of the day is popular right now).

Try not to compliment fellow fit friends on their bodies as much as their accomplishments, and try to encourage each other to keep reaching goals (rather than saying things like, “Wow, you did a marathon – time to hit the couch for a while, huh?”).

Every.  Single.  Time.

And finally – for the sake of my profession, my clients’ investments, and the health and fitness industry at large – consider that anyone and everyone can benefit from the counsel, guidance, and programming that a licensed and certified professional can offer.

Think you eat “pretty well”?  Have your food log reviewed by a registered dietitian.  Got a decent workout routine but not seeing the results you want?  Book a few sessions with a personal trainer to see where you can spice up your program.  Been stuck in a career rut for a while but can’t figure out your next steps?  A sit-down with a wellness coach may be just what you need.  Seeking out help and building a network of wellness professionals is not an admission of weakness; rather, it is a commitment to building strength in the areas of your life that matter the most to your long-term success.

Mic drop.

Ask Amanda: The Bulk of the Issue

There are a lot of keywords in health and fitness that drive me crazy because they mean absolutely nothing yet are used ad nauseam.  “Natural” is one of them (in terms of describing food products).  “Fat-burning zone” is another (in terms of justifying boring, low-intensity exercise).

But the worst offender of all, in my opinion, is “toning.”

Toning is a fake fitness word that savvy marketing execs invented to sell weirdly-wedged sneakers, tiny little hand weights, and complicated thigh-squeezing contraptions.  The gentle and often feminized concept of “toning” gives women the (misguided) idea that they can firm up / tighten / reduce the size of their body parts without having to – dare I say it – lift heavy weights in the gym.

I can legitimately GUARANTEE that THIS woman does not only lift THOSE weights.

Don’t get me wrong – there are plenty of Instagram-famous influencers and trainers out there that have bodacious bods that they may (or may not) have gotten though one or more of the following “toning” go-tos: body resistance exercise, yoga, Pilates, barre method, or pole fitness.  But the reality, gals and gents, is this:

• if you are a man, you need to lift heavy weights and build muscle mass to maintain your testosterone levels, stay energised, ensure proper posture, and keep your central fat deposits from accumulating
• if you are a woman under 35, you need to lift weights and build lean mass to protect your bone density, especially if you plan on having a healthy pregnancy, and speed up your metabolism while you still can
• if you are a woman over 35, you need to lift even heavier weights to maintain your lean mass (as it starts to decrease with every passing year no matter what you do, sigh), kick your slowing metabolism in the booty, and make sure certain body parts (read: tush & tummy) don’t fall victim to the insidious threat of gravity

And don’t be fooled, folks – pretty much ANY exercise (and in many cases, none at all) will “tone up” a genetically stick-skinny twentysomething subsisting on a steady diet of gluten-free oxygen puffs and armed with an endless set of Photoshop and photo-filter tricks (and on a semi-unrelated note, a bunch of those booty-licious internet babes claiming to have gotten their backsides from a few cable kickbacks and good genes may be uh, as they say, hiding some implants under the hood as well).

Spoiler alert: this is NOT from a SQUAT

Snark much?  I digress.

But the main point of what is unexpectedly turning into a rant is this: lifting heavy weights (often heavier than you think, even weights attached to bars) will not make you bulky. Lifting weights in excess of 4KG / 8 pounds will not make you masculine, or hulk-ish, or broad. Very few women (and I’ve trained over 100 of them of all ages, races and sizes for over 11 years) start a serious weight-training regimen and get bigger – unless gaining mass and size is her goal.  As I’ve noted before:

Lots of women carry around excess body fat precisely because they don’t lift weights, and therefore can’t build or maintain enough lean mass to help burn off the calories they eat – plus they tend to undereat protein and overeat carbohydrates, which is a post for another time (but still a common and significant issue).  And as I’ve said so many times before:

Ok, so enough of making the case.  What exactly should you be doing in the gym (and kitchen) to achieve the “toned” look (sigh, but for the sake of the post, humour me – and know that the “toned” look can of course mean different things to different people, just like the term “bulky” can mean different things to different people)?

 Allow me to give you some true trainer-tried-and-tested tips:

• first, get a trainer.  Shameless self-promotion?  Maybe a tiny bit.  But before you start picking up heavy things, you should make sure you have at least one session with a trainer who can show you how to pick up heavy things correctly.
• next, streamline your goals.  Do you want killer arms (hello bench presses and pull-ups)?  An overall lean bod (try compound movements like thrusters)?  Legs to kill (meet your two new best friends, squats and deadlifts)?  Six pack abs (spoiler alert: these are actually made mostly from protein and salad; less from crunches)?
• third, get a program.  Whether the aforementioned trainer writes it for you or you get it from a reliable source like figure competitor Jamie Eason, make sure you have a specific, measurable weight training program to keep yourself accountable to – and don’t forget to keep records of sets/reps/etc. to make sure you’re on track
• fourth, progress yourself.  A lot of my clients have sailed through steps 1-3 but then hit a wall, thinking that once they know “what weight they use for stuff” they’re good to go forever.  Not the case for getting lean n’ mean.  You’ve gotta keep upping the ante and building your body stronger (and yes – leaner in the process) within a reasonable program of progression.  Again, a trainer really helps with this.
• finally, eat your protein.  Even the best-toned of intentions fall flabby when they’re not coupled with a high-protein, lower-carbohydrate diet.  If you’re looking to build lean muscle, consider 1 gram of protein per pound of body weight (about 2 grams per KG), and if you’re looking to maintain your muscle, consider about .75 grams per pound (1.5 grams per KG).  Lean protein sources are best here, so think about egg whites, chicken breast, protein powder, white fish, and Greek yogurt.

Clean, lean and mean (I mean, that fish is giving me the eye) protein

My lovely people over at Girls Gone Strong sum it up best:

“Lifting heavy” doesn’t give you one particular body type.  Lifting heavy will give you a strong, sexy, fit, kick-ass version of the body you were given.

Mic drop.