Ask Amanda: How Healthy is TOO Healthy?

In the course of my Precision Nutrition coaching homework, I’ve read a lot about overcoming the “introductory” type of of challenges you get when coaching folks that are new to health and fitness (things like, “I don’t like vegetables” or “do I really have to eat protein with every meal?” or “why are five Diet Cokes a day a problem if they have zero calories?”).

However, it’s not the newbie clients that are the most challenging. ¬†Not by a long shot.

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My clients are too savvy for me to sneak this by them ūüėČ

I am currently reading the chapter about “special scenarios” in nutrition, and it is here that we delve deep into the many, MANY types of disordered eating (DE). ¬†Mind you, this is not the psychiatric/clinical type of “eating disorder” we associate with diagnosed anorexia or bulimia (although those are definitely disordered). ¬†DE habits can include:

  • constantly obsessing over food / eating / not eating
  • eating behaviors that both cause and are trying to relieve distress simultaneously
  • eating in a way that doesn’t match physiological need (i.e., eating way more or less than you actually need for optimal health)
  • eating behaviors that harm yourself or others
  • orthorexia
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One lonely tomato does not make a healthy meal…for anyone

If you haven’t heard of that last one, you might want to read up on it, as orthorexia is one of the fastest growing DE tendencies around the world. ¬†It means an obsession with “clean eating” – not just healthy eating to lose weight, but an all-consuming focus on the relationship between food choices and health (alongside an increasing inabilty to enjoy food socially, or feel satisfied by food that isn’t stringently prepared/”approved”).

But is that such a bad thing, you might ask? ¬†Don’t all us high-falutin’ nutrition folks wish the world were more like us, with our macros and our tracking apps and proper portions and our real-food-focused organic gluten-free sugar-free dairy-free spelt grains?

Sort of…well, actually probably no.

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Mmm, salad.

Here’s the thing I always try to hit home with my clients: human nutrition is, and will always be, a balancing act. ¬†You have to balance the food you want to eat (fries!) with the body you want to have (abs!) with a lifestyle you truly enjoy (fun!) and the best possible health you can achieve (fit!). ¬†Examples:

  • If you have the fries sometimes, you will probably have the fun, you likely won’t have all six of the abs, but you just as likely won’t probably do any long-term damage to your health.
  • If you never have the fries, you probably have no fun (though perhaps also no guilt?), you might just find your abs, and your general health can still go either way.
  • If you have all the fries all the time, it probably gets less and less fun, you can forget about the abs, and you are probably not living in your healthiest body.

You see how this works? ¬†There are mandatory tradeoffs between lifestyle and nutrition, and they’re not all either damning or rewarding – they just are (one of my favorite-ever infographics about this very topic can be found here).

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Why is time always wayyyyy in the other direction?

As a trainer, I feel a dutiful responsibility to demonstrate a strong, fit body, balanced nutrition, and a healthy life-work balance to my clients – but I have long given up on the pursuit of perfection. ¬†As a wellness and health coach, I make my own tradeoffs too, and those of you know who me know that I will always choose an ice cold beer over uncovering those 3rd-6th abs (I’m ok with a two-pack at age 34, aight?).

So how do you know if you have a disordered relationship with food?  A wise man once said, check yourself before you wreck yourself:

  • Are you terrified of becoming overweight (especially if you have never been overweight)?
  • Do you feel guilt after eating?
  • Do you avoid eating, even when you are physically hungry?
  • Have others expressed concern over how much you eat, whether too little or too much?
  • Do you exercise with the sole purpose of burning the caloric content of your food?
  • Do you feel controlled by the food that you choose to eat (or not eat)?
  • Do you feel like others pressure you to eat more/less?
  • Do you claim to feel better when your stomach is empty?
  • Are you constantly preoccupied with thoughts about being fat or being thin?
  • Do you avoid trying new foods, going to social events with food present, or celebrating with food because you are afraid of eating “bad” food?

There’s no “grade” for the above test, but it is loosely based on the Eating Attitudes Test from Psychcentral.com, a screening tool used to pre-diagnose common disordered eating patterns before they become full-blown disorders – and I find it helpful to start some necessary – if often uncomfortable – discussions with clients that I sense may be heading down the DE path (or recovering from former DE patterns).

If you think you might have some of the warning signs of DE, definitely get an appointment with a nutritionist or dietitian to get your habits back on track and make sure you’re eating a balanced, satisfying, and nutritionally sound diet for your body. Healthy eating is a major part of a wellness lifestyle, but it’s not the only part – and when eating (or not eating) takes away the joy from other parts of your life, you know it’s time to reevaluate.

What tradeoffs do you make in balancing your body, health, diet – and sanity?

Ask Amanda: Gimme a Gimmick

I ranted on the frustration of misinformation in the fitness industry a few weeks ago, and I suppose, in a way, this post is just the continuation of that. ¬†Every day I get questions about products, workouts, foods, and supplements that purport to be “healthy” or “quick fixes” to weight loss or “the last diet you’ll ever need.”

Trust me, if any of that stuff was true and valid (for everyone/anyone/at a reasonable price point), there would be a helluva lot more healthy, fit people walking around these days.

That is NOT to say that there are not certain things that are better than others when it comes to how you spend your health and fitness dollars, and I want to highlight a few of the most common ones I get asked about along with my convenient rating system.

Here’s the deal, folks – for each product/service, I am going to rate both the level of GIMMICK and the level of actual UTILITY. ¬†The reason I want to separate these two things is because sometimes, the two can come together in glorious harmony, as in¬†my beloved Orangetheory Fitness, while in other cases, they are completely in opposition, such as the over-hyped (and IMO, unsafe) SoulCycle.

Let’s get started, shall we?

GREEN (AND OTHER MAGIC) POWDERS / GIMMICK SCORE: 8/10; UTILITY SCORE 8/10

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I wrote an entire entry on the “magic dusts” that are the lifeblood of L.A.’s Moon Juice Cafe; recently a reader asked me a similar question about green powders (like the one above). ¬†The basic concept is this – you take all the good things out of vegetables, you put them into a powder, you drink the powder and BOOM – it’s like you ate the vegetables.

Sort of.

Higher-quality green powders do in fact provide some nutrient value Р much like high-quality protein powders do in fact provide dietary protein.  The key thing to remember here is that green powders are better at providing micronutrients Рthink things like certain vitamins (be careful not to get TOO much of certain ones, like vitamin A), and some minerals Рrather than all the great things a rainbow of fruits and veggies provide, such as water content, fiber, and non-green benefits (like beta-carotene).

I will always – always! – reiterate the mantra of REAL FOOD FIRST, meaning you absolutely do not need pills, powders, or anything that didn’t grow out of the ground to stay perfectly healthy and fit.

WAIST TRAINERS / GIMMICK SCORE: 10/10; UTILITY SCORE 3/10

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Or should I say “waste (of time)” trainers? ¬†Eh? ¬†Eh? ¬†

Ok, seriously though. ¬†Let’s take an honest gander at the image above and what do you see? ¬†A medieval-era throwback to a corset, except these bad boys are rubberized (to maximise sweat-related water loss, and no I’m not kidding) and close shut with metal.

If you’re wondering why I didn’t just skip over the whole explanation and give this one a utility score of 0, get ready to be aghast – I actually used one to shrink my own waist once, and it actually sort of worked (!).

In terms of short-term squeezing and sweating your skin into a particular shape for a particular dress, it works. ¬†In terms of trying to permanently reduce the size or change the shape of your midsection for anything longer than a couple weeks, it doesn’t. ¬†And there’s a ton of evidence that these things are dangerous, pointless, and ineffective.

SHAPE-UPS & “FITNESS” SHOES /¬†GIMMICK SCORE 9/10;¬†UTILITY SCORE 1/10

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Look at that shoe. ¬†Just LOOK at it. ¬†I don’t care if the godawful thing gave you Blake Lively legs; I wouldn’t be caught dead wearing this monstrosity of a wedge with any public audience.

The concept here, for those of you who aren’t familiar, is that you walk in these “Shape Up” shoes all day and they rock your foot back and forth as you do, forcing your body to “use more energy” (the industry jargon for BURN CALORIES! LOSE WEIGHT! GET SKINNY!) and thus become fit.

If only.

Not only is there less-than-zero evidence for the “toning” effects of these rockin’ shoes, the unstable nature of the soles mean they’re not even fit for actual running or any sort of vigorous exercise, simply as a safety concern. ¬†If a client of mine walked into my gym with these on their feet, I’d rather they work out barefoot.

AB-TONING BELTS / GIMMICK SCORE 9/10; UTILITY SCORE 2/10

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My dear brother sent over an inquiry about this one after having watched a (very convincing, I must say) infomercial on the product. ¬†Do ZERO exercise? ¬†ZERO crunches?And STILL get abs? ¬†LET’S ALL GET ONE!

Oh wait, no. ¬†Because the caveat still remains: you can contract your abs a thousand times a day and STILL not have tight, visible muscles there. ¬†Great abs don’t come from contracting the muscle (although of course, you have to do some of that, too). ¬†They come from decreasing overall body fat to a point where it is low enough that the central muscles are visible – and this takes a very clean, lean diet and lots of (general) exercise.

The reason I gave this one a slightly lower gimmick score than the waist trainer is simply because it AT LEAST has some science behind it – there is ONE credible study of these machines that shows some moderate self-reported results. ¬†But the fact remains: a belt like this does not deliver what it promises, and it sure won’t outweigh a bad diet.

MORINGA PILLS / GIMMICK SCORE 5/10; UTILITY SCORE 7/10

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Finally, a quick note on supplements in general: I distrust them. ¬†Even though I use a few myself (protein powder to hit my macros; BCAAs for better recovery; fish oil for Omega-3 support), I don’t recommend them to clients unless they are absolutely necessary (for example, a vegetarian anemic that might truly need an iron pill).

I want to separate “moringa” as a general supplement (which is what I assess here) from the brand-named Zija Moringa, which is a weight loss diet built on small doses of the actual supplement alongside larger doses of things like protein powder, caffeine, and a whole host of other fillers and crap to make it seem like it’s a legit thing (it’s not).

Moringa itself has some compelling scientific research backing marketers’ claims about its use as a “superfood” and “miracle cure.” ¬†It has some proven antioxidant value and is more nutritious than kale when eaten raw (but um….maybe isn’t QUITE as tasty, to say the least). ¬†More interestingly, there is some preliminary research suggesting it can slow or reverse the onset of Type 2 Diabetes and certain cancers (such as liver and kidney), meaning this so-called “gimmick” could actually become a valid medicine with a few more decades of well-funded study and double-blind research – I’ll sure be staying tuned.

Do you use/swear by something for your health that others consider a “gimmick” – and if so, why? ¬†Have you ever been “underwhelmed” by a health & fitness product you tried?

Ask Amanda: Wellness WHUT?

After reading a particularly harsh NY Times account of the navel-gazing self-indulgence carnival that was Gwyneth Paltrow’s Goop Summit, it made me think – what does the public¬†think that wellness professionals actually do all day?

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Are we a bunch of wheatgrass-shooting, collagen-chugging hippies that have completely lost touch with the mundanities and responsibilities of the real world? ¬†Muscle-bound meatheads that only talk about food as “macros” and eschew any workout that doesn’t revolve around a plate-stacked bar? ¬†Even worse, are we jargon-spewing, unlicensed, fancy-rhetoric fanatics armed with a bunch of lazily Googled anecdotes to support whatever pill/product/program we’re pushing at the time?

God, I hope not.

The health/fitness/wellness industry as we know it is a multibillion-dollar one, including all manner of things from gym memberships to supplement sales to sleep analysts to meditation apps. ¬†We’re a diverse group of people and organizations dedicated to (hopefully!) bettering people and the planet by providing healthy and holistic solutions to common human problems.

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Not everyone defines wellness as I do, but for my line of work, I like to use the simple idea that wellness is an active and self-aware pursuit of better health. ¬†This situates wellness both as a process and an activity, not a passive “state of being” that somehow just arrives onto your doorstep. ¬†You must work toward it, strive for it, and be realistic in the acceptance that wellness is a journey toward “better” – not “perfect.”

To refine my role in the wellness sphere more specifically, I am a personal trainer (first and foremost, I stand for the transformative and empowering experience of building strength and fitness), a nutritionist (not a clinically registered dietitian Рrather, someone who advises individual food choices based on stringent data collection, iterative testing, and program revision), and a wellness coach (above and beyond the goals of weight loss and proper nutrition, I also help clients find balance with their sleep patterns, stress and time management, coping strategies, and goal setting).

Whew. ¬†It’s a lot.

But know this: it should be a lot because I’ve been doing this a long time. ¬†Looking back on my now 11-year career in wellness, I’ve been certified as a personal trainer by the American Council on Exercise, a group exercise instructor by the Aerobics & Fitness Association of America, a pre and postnatal corrective exercise specialist by FitForBirth, a nutritionist by both Precision Nutrition and the American Sports and Fitness Association, and a myriad of smaller sport-specific agencies (SPINNING, TRX, BOSU, SilverSneakers, THUMP Boxing, IndoRow, Aquaspin, and Stages Cycling, to name a few).

My point with listing all this here is this: it is¬†crucial that you look at the qualifications of your wellness professional before you commit to an intimate, expensive, and time-consuming process with her or him. ¬†Ask questions about their experience, their success stories, and their methods. ¬†Ask for data. ¬†Ask for photos. ¬†Do not hesitate to tell them what you expect from working with them, and ask for progress reports and indicators toward those goals. ¬†And above all, make sure you “click” with them; you trust them, and you think they might inspire you to find a better version of yourself.

One of my fave quotes about working with a wellness coach in particular is this: “it’s like hiring a tour guide to a place you already live.”¬†¬†My day-to-day job involves a lot of “behind the scenes” wellness work with clients – for every hour I spend with them in the gym or consult room, there’s at least a half hour of workout planning, another half hour of text and email communication to ensure they’re feeling well and check in, potentially another hour of reviewing and commenting on food photos, and so on. ¬†I try to be entirely present with my clients, taking each of them for the individuals that they are, and giving full credence to their place in their personal journey.

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Ok, now I’m the one sounding like Gwyneth. ¬†But it’s true: my most successful clients are those who use me as a guide, sounding board, facilitator, and second opinion – rather than co-depend on me as a guru, “yes” man, decision maker, magician, or savior. Finding a wellness pro to partner with you and help you create and stay accountable to action steps (a coach!) is much more valuable than finding someone that forces their way of wellness on you, pats you on the back for anything and everything you do, or worse, uses criticism and shaming to reprogram your habits and beliefs.

My message for this week’s #AskAmanda is this: we should all strive toward wellness, and we could probably all use some help doing it. ¬†Finding a trainer, nutritionist, wellness coach, or other professional to help you set and reach goals is a worthwhile investment, and one I (obviously) recommend as a top priority. ¬†Whether it’s coaching in-person, online (using a service like Trainerize) or simply exchanging a few well-thought-out emails with someone in the industry, investing in your own health is never a waste of time – as long as you do it with your best interests (and realistic expectations) in mind.

Have you ever sought professional help to reach a health, fitness, or wellness goal?  What lessons did you learn?

Ask Amanda: Need the ‘Fo

In my line of work, perhaps more so than in a lot of others, there is a ton of misinformation. ¬†From trainers telling you there’s “no pain, no gain,” to nutritionists advocating “low-fat” diets, to random people on the street suddenly calling themselves fitness “experts” because they happened to lose a bunch of weight once, I find myself calling bullsh*t nearly every day on something a client/friend/family member asks me about.

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I know I posted this before, but it still makes me laugh.

For example, just the other day a client was telling me that her former trainer told her that squats were bad for her knees (you can read an entire diatribe on why this is untrue here, but just know this – proper squats are the things that are going to SAVE your knees), so she hadn’t done a single one in years (!). ¬†All the time I am asked about certain supplements (mainly commercial diet pills, sigh), exercise trends (you know how I feel about the elliptical, but you can also put SoulCycle and the Tracy Anderson Method on that list), and nutrition gimmicks (an even larger SIGH to Atkins, South Beach, and anything that basically eliminates an entire macronutrient group and calls it a “diet”).

I want to set the record straight: I am not a registered dietitian, meaning that I do not have a bachelor’s degree in nutrition nor did I pass a clinical licensing exam that qualifies me to practice nutrition in a hospital or medical setting. ¬†That said, I am a certified personal trainer and exercise instructor with over a decade of teaching and training experience, have been a certified nutritionist (and will soon be an advanced PN-1 nutrition coach) for over five years, I have trained over 100 (!) actual clients with everything from a double hip-replacement to Ironman to morbid obesity to pregnancy, and I also hold two Masters degrees and have done published research in health science.

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Because of all this experience, my bullsh*t-o-meter is set to extra sensitive, and I absolutely will not have it when someone makes false claims about fitness and nutrition, relies on sh*tty science to back up their preferred workout or meal program, or worse yet, tries to get someone to spend money on a product or service with full knowledge that it won’t work (like the aforementioned diet pills, personal training without any attention to nutrition, or some crappy piece of home gym equipment).

That being said, I have a few reliable sources/coaches that I can always rely on for accurate nutrition and fitness information, and I wanted to share them with you should you want to further educate yourself (yes, beyond the scope of this amazing blog, hahaha) toward better health on your own terms.

First off, I have to plug my nutrition certifying agency, Precision Nutrition. ¬†Not only did they write the bible on intermittent fasting (of which I am a strict devotee), but their blog and infographic library is unmatched, and covers the questions that “real life” people ask the most – like how do I really get that six-pack, or how do I make vegetables taste good when I really don’t ¬†like eating them, or what’s the actual best diet for me? ¬†Their stuff is always research-backed, spelled out in layman’s terms, and often a bit funny to boot – a great combo when looking to explain a tough concept to someone.

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Speaking of certifying agencies, my training cert organization – the American Council on Exercise – also produces a great deal of useful and timely fitness research¬†by sponsoring a great deal of in-depth studies on topics like senior fitness, TRX, compression garments, HIIT training, and even stand-up paddleboarding. ¬†If you’re looking for the latest info on all things exercise, this is the one-stop shop for sure.

Next, I go back to my grad school days and check out what’s happening on Google Scholar. ¬†Yep, whenever there’s a new trend or supplement out there (right now it’s Ma Huang-Guarana that’s all the rage, and there is some evidence to support its efficacy!), I run it through the ol’ Google-S to see what the “real deal” is – and if there’s no science or even discussion to support it, I won’t breathe a word about it, curious clients or otherwise.

Finally, I consult the professional advice of some of my trusted trainers and friends in the industry, including Heidi Powell, my registered dietitian buddy Carrie over at Steps 2 Nutrition, and the lovely, diverse experts at the Huffington Post Healthy Living section (vetted, to be sure). ¬†Science is always best, of course, but sometimes having the experience of actually applying concepts to people and groups can provide insights that research doesn’t divulge.

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As a general rule, don’t accept anything “revolutionary” you read in commercial media about fitness and health without first looking at it critically, second, asking a professional in the industry to help you interpret it, and third, doing a little old-fashioned research to see if the claims hold true across time, location and different populations. ¬†As the old adage says, if it seems too good to be true, it probably is – so sorry, Hollywood Cookie Diet, (yes it’s a real thing!) you don’t make the cut after all.

Where do you get your fitness & health information?  Any myths you want/need busted?

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 РI 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 Рand 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: 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! ūüėČ

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?