Ask Amanda: Total Recall

The timing on this legit reader-request #AskAmanda could not be more perfect as I’ve just returned from a wonderfully indulgent vacation in Japan.  She asked me how I get myself back on track after a weekend (week…month…year…life….) of too much food, too little exercise, and a general lack of health and fitness habits.

To give you an idea of what I mean when I’m talking about overdoing it, take a peek below. Over the five glorious days I spent in northern Japan, a typical day of eating looked a lot like this:

As you can imagine, upon my arrival back to Singapore, I solemnly and quietly slid my bathroom scale away under the sink, vowing to give myself a week to “recover,” and devised a plan on how to get back to my fit, firm self after a weekend of overindulgence.

Step one: food.  Whenever I need to clean myself out, I don’t go for the typical quick fixes (think juice cleanses, starvation diets, or some protein-shake regimen).  I simply buy the clean, healthy foods I enjoy and commit to eating them – and only them – for about a week.  For me that looks like:

  • breakfast: none; I return to my intermittent fasting program
  • fast breaker meal: banana or apple with natural chunky peanut butter
  • lunch: can of water-packed tuna mixed with plain hummus and 1/2 avocado
  • snack: a cup of full-fat Greek yogurt with blueberries and nuts
  • dinner: 1/2 avocado and 3 eggs over German bread with a side spinach salad

Sure, it’s not super exciting, but it definitely works – and that’s what matters to me.  The ingredients are cheap and simple, there’s barely any cooking involved, and I like all the food listed here.  I pair every meal/snack with 1/2 liter (16 ounces) of water and make sure I drink at least one container of coconut water (especially important in the Singapore climate) per day to offset all the dehydration of the (black) coffee I tend to gulp by the gallon.

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Step two: workouts.  When I’m coming back from an inconsistent or nonexistent workout schedule, I like to come back with a week of two-a-days – either an endurance cardio workout in the morning and superset weights in the afternoon, or a HIIT workout early and a slower weights program later.  I don’t overdo it in either workout session, but I do like to make up for lost time a bit and recommit my body and mind fully to exercise.

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Step three: sleep and skin.  After even one weekend of indulging, especially at age 33, I can see the effects of too much alcohol and sleep deprivation all over my (bloated, dull, patchy) face.  I like to use the first week back to do some serious rehab on my skin (think exfoliating scrubs, hydration mask, and heavy-duty eye cream every night, plus a scheduled facial as soon as I can make time for one), and get tons of sleep (for me “tons” is anything above 7 hours, and I cherish every second of it) until I no longer resemble the walking dead.

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If the Korean girls do it, I’m doing it – cleanse, tone, eye cream, face mask – ALL OF IT!

Finally, a wonderful step four: massage.  Sure, I was just on vacation, surrounded by leisure time and onsens aplenty, but I was also crammed into an economy-size airplane seat for about 10 hours each way and traveled two red-eye flights to make the trip happen. When I got  back, my neck felt like it had been strangled and my sore legs (from two days of snowboarding after an 18-year hiatus from the sport, sigh) felt like they were radiating pain.  I like to get a nice, deep, almost-painful massage to work out the travel tension and body aches from a whirlwind trip and help me get back in the mindset of work, business, and responsibilities again.

What are your best post-vacay rituals?  How do you get back to your healthy routine?

Ask Amanda: Slim, Shady

I was in an Uber yesterday when the driver (a homeopathic-remedy enthusiast and roughly 70-year old Sikh man) was regaling me with his detailed and lifelong fitness regimen, including everything from jogging around the block every day to taking “two mugs of warm water” upon waking to rubbing saliva in his eyes to relieve conjunctivitis (again, I said he was enthusiastic, if not a bit senile).

When he mentioned that his wife had the propensity to fall ill at a much higher rate than himself, I asked what her fitness practices were, to which he simply replied: “Oh, she’s very slim, she doesn’t need to exercise.”

I don’t think there’s a sentence in the world (regarding health and fitness, at least) that can make my blood boil more than that exact sentiment, although as an aside, these are close:

  • “I want to lose weight but I don’t want to change my diet”
  • “I want to look ‘toned’ but don’t want to get big manly muscles”
  • “I have to cut down a few pounds fast, so I guess I’ll just do some extra cardio”
  • “But foods high in fat will make me fat!”
  • “The elliptical machine is my favorite”
  • “I won’t try yoga because I’m not very flexible”

And honestly, I could probably go on for pages if only I’d kept a running list of every piece of fitness and health-related misinformation I’ve heard in my 11 years in the business.

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But, I digress.

The issue at hand is this: everyone needs to exercise.  Everyone.  You.  Me.  Your grandpa. Your pregnant wife.  Your uncle with the knee replacements.  Your parents.  Your best friend that doesn’t put on a pound no matter how much she eats.  Your boss. Everyone.

What bothers me the most about this sentiment is the implication that just because someone is not overweight, he or she is “spared” the burden of exercise; the idea that the only feasible reason that a human being would ever want to move their body in a manner outside of the basic activities of daily life is to achieve a particular weight, shape, or body type.  For the record, this is bullsh*t – solid, wretched, bullsh*t – and I hate it.

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The benefits of exercise far outweigh (zing!) the empty vanity of being thin.  Exercise is a key component in longevity (assuming, hey, you might wanna stay on this Earth for a while), heart health, bone density (don’t wanna be that grandma with the ol’ broken hip, do you?), diabetes control, and injury and chronic pain prevention.  It reduces stress and anxiety as effectively as many medications, helps you sleep better and longer, gives you more energy during your waking hours, and improves your mood.

I’ll go one step further and say that it’s not just exercise, but weight-bearing and resistance exercise, that is most crucial for people of any size.  Without strong muscle support, your joints become weak and more susceptible to impact and overuse problems, especially as you get older.  Being frail is not a good look for aging – and in fact, studies have shown that people with a slightly overweight BMI actually live longer than those who are “slim.”

Furthermore, lean muscle boosts metabolism and burns more calories even at rest, meaning that you can afford the occasional indulgence without stressing about weight gain because your body becomes more efficient at burning off the excess fuel.

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Both of these women weigh 150# (68KG).  On the left is lean muscle, due to exercise.

And yes, there’s more to my soapbox before I step down.

At the ripe old age of 33, I have plenty of friends and acquaintances that “used to be” skinny.  “Used to be” fit.  And sure as hell “used to” eat a lot worse, drink a lot more, and exercise a lot less than they do now (on this point, I will include myself, haha).  But many of these are the folks that, at age 18-22, I now call “future fat.”  They’re the ones that didn’t establish healthy eating and exercise patterns because they “didn’t need to,” relied on crash diets and skipping meals to trim down every now and then, and are now facing the worsening effects of a permanently damaged yo-yo metabolism, higher-than-desired body fat, and the uphill battle of trying to go back in time while stuck with a body that is situated firmly in the present – and in its mid-30s (spoiler alert: NOT AN EASY PROCESS).

Perhaps living in Asia has heightened my sensitivity to the “don’t need to exercise” remarks because many Asians here in Singapore, particularly women, are genetically slim and actually do believe that they don’t need exercise to stay healthy (since, again, the prevailing measure of “health” is simply “size”).  I’ve heard from many of my Asian clients here that they’re the only one in their household that “has to” exercise, or that they won’t bring their wife or daughter to train with me because “they’re already skinny” – and each time, I have to bite my tongue nearly off to avoid making a scene.

When will we dissociate the holistic idea of “health” from the vapid ideal of thinness?  And how?

Ask Amanda: The Six Pack Story

Among my female clients, the requests for body sculpting via personal training and nutrition are many: some want skinnier thighs, some want a bigger booty, some are looking for cut arms, others want a flat stomach, a lot want to lose back fat, etc etc.

Among my male clients, the most common request is simple: get me a six pack.

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Not quite there yet, fellas.

If you search the internet, you’ll find a myriad of articles pointing you in the direction of which exercises to do for a six pack (an issue which I will touch, but not dwell, on in this entry) – but relatively few explaining the other components (diet, sleep, stress control) that are even more crucial to achieve this physiological phenomenon.

A few years back, the website Greatist had one of their writers perform an “absperiment” to see if he could get six-pack abs in six weeks.  Some caveats: dude was, well, male (always going to be harder for us ladies to nail the sixer), young, and already above-average in terms of fitness and exercise habits.  That said, like many of my clients, despite his genearl fitness, he didn’t have that visible, hard midsection muscle development that seems to scream, more than any other muscle you can have, “I am fit!  I am sexy!”

Spoiler alert on his story:  he did it.  He got one.  And it nearly killed him.  Read here for a list of the sacrifices he made to achieve his goal – and then reconsider if you want to read the rest of my tips, hahah.

The reason I bring up his story is because I want to write this piece as a how-to guidenot as a must-do mandate.  If you want to know the real talk on getting a six pack, you also must know that it is not generally an easy, nor pleasant, nor natural thing for most of us – and the people you see that have wicked-awesome ones are usually genetic beasts or absolute ascetics – or both.  That said, with dedication, persistence, and self-control, it is not outside the realm of possibility (especially for those who are young, fit, and male) – and I’ll give you my best advice on how to get there.

First things first – great abs are made in the kitchen.  Carbohydrates, alcohol, dairy, too much sodium, and nearly ALL sugars gotta go (as in, 100% gone) if you want to get that six-pack fast – and protein and “good” fat consumption has to go wayyyyy up (think about 1 gram protein and 1/2 gram fat per pound of bodyweight, minimum).  For most of us, we have to drop our portion sizes, and for almost everyone, we have to cook at home for every meal to avoid the inevitable salt, oil, and grease bombs that restaurants serve in massive proportion.

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Second, the exercise.  A visible six-pack, especially for men, isn’t just a “tight” core – it takes a larger, stronger muscle development to really pop.  That’s why crunches and planks, though fantastic otherwise, won’t a six-pack make.  Think of incorporating hypertrophic (muscle-growing) moves, such as ab wheel rollouts, hanging knee raises, cable crunches, and medicine ball declines to your program – the more you add weight and resistance to an abdominal exercise, the more the muscle will grow in size (and visibility).  You’ll need to make sure you’re doing other fat-burning full body exercise as well (since you can’t just “target” the fat on your abs without getting the fat in other places off, too) – and I’ll recommend HIIT (over steady-state cardio) as a time-efficient way of doing this.

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Third, let’s chat about nutrient timing.  Yes, I’ve already taken away your precious carbs and alcohol, and now I’m going to take away even the time in which you can eat food.  Whether or not you choose to go for full-on intermittent fasting (IMO, the quickest way to shock your body into ketosis, the fat-burning metabolic process), you’ll need to put a limit on how many hours of the day you spend eating, and at what time in the day you stop eating any form of carbohydrates (yes, even vegetable ones).  Most folks entering the six-pack zone stay fasted until lunch, include around 100g of carbs in that first meal, and then eliminate carbs anytime after 4pm – putting a firm end point their overall food intake no later than 8-9pm.  It’s not easy, but timing your food intake is effective – and cost-free!

Next, don’t forget about the key component in hypertrophy (again, muscle gain): adequate and consistent sleep.  When you’re not sleeping enough, your muscles don’t recover, which means they don’t build in size, which means you’ll never actually see them (visibility being a key part of the six-pack allure, of course).  Add to that the fact that when you’re sleep-deprived, your body is constantly searching for sources of energy, which makes your appetite more ravenous and your body crave for more carbohydrate sources from which to get it – a double whammy for fat loss.  Also don’t forget that when you’re tired, your workouts suffer – and regular, intense exercise is a key part of the overall process.

Finally – and this is really the summative point for every other tip I’ve given you guys – you have to be consistent, and you can’t afford to cheat.  Visible six-pack abs come from a combination of being very physically fit and having a very low body fat percentage, and there’s no way to skirt around that.  You have to keep your diet insanely clean (as in, cleaner than even a dietician or doctor would prescribe for optimal health), work out 5-6 days per week (hard), and manage your sleep and stress patterns like a professional.  These are not easy tasks, nor are they even doable for some folks depending on your home and work situations, but they are what it takes to get the oh-so-coveted ripples in the midsection.

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What your “six pack” looks like at different body fat percentages

In my professional opinion as a personal trainer, there are so many other goals worth working toward that may or may not produce a six pack.  Eating more vegetables will boost your immune system and keep you healthy.  Integrating more protein and fewer carbohydrates into your diet will help you lose weight.  Lifting weights and performing heart-rate-raising cardio exercise will improve your heart health, bone density, and longevity.  These are the goals worth working for – not just the six blocks on your bod.

So what do you think, readers?  Are washboard abs worth the trouble – or all hype – for you?

Ask Amanda: Weighty Issues

I was going to hijack my own post this week to talk about my fury over the post-Superbowl Lady Gaga body shaming, but you know what?  It’s still too soon.  I’m going to let that one simmer in the pot for a while before I just let the vicious a*sholes that broke her down have a piece of my (rational, inclusive, empowered) mind.

But I digress.

Today’s post is about something near and dear to me: the idea that you can get fit anywhere, anytime, and at any price point.  I recently opened two private fitness studios in Singapore – a small boutique gym called Fit N’ Fresh and a one-on-one transformation and weight loss institute called DISCREET – both of which are premium (read: not inexpensive) facilities.  That being said, I am a huge believer in bodyweight (equipment-free) workouts, and it is in fact on those workouts that I built my business back in 2009.

At that time, outdoor bootcamps were still very up-and-coming, and my business partner and I were determined to offer safe, effective, creative outdoor workouts – using absolutely nothing but our clients’ own bodies.  We wanted to redefine the concept of “exercise” not as something you do for a half an hour within four walls, but as something you practice in the pursuit of making your body a functional machine – no small feat, to be sure.

My personal training clients’ top excuses for not working almost undoubtedly fall into one of the following categories: no time, no space, no gym access (this includes the recurrent excuse of “travel,” which never ceases to frustrate me since I’m pretty sure you didn’t forget to pack your own human body on your trip), and/or not sure what to do when they’re on their own.

I’m gonna give you an early Christmas present and solve all of these at once.  BEHOLD:

AMANDA’S BODYWEIGHT EXERCISE BUFFET

Buffet, you say?  Yep, I’m talkin’ about a full feast of fitness, ripe for the picking – so pack up your plate if you wish (i.e. try all ten exercises) or pick & choose the faves that are right for you and your ability level (i.e. choose five and repeat them) and get ready to sweat it out in ONLY TWENTY MINUTES – no matter where you are in the world.  Perform each exercise for 45 seconds, resting for 15 seconds before moving onto the next exercise. Repeat the set (two total rounds) for the full 20-minute challenge.  

Easy, right?  Talk to me after it’s over. 😉

BURPEES.  My absolute favorite full-body bodyweight move and silver bullet of trainers everywhere, this one attacks all your major muscle groups while building cardiovascular endurance and warming you up (and um…don’t forget the push-up at the bottom, ok?).

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A REAL burpee includes a push-up (4).  Otherwise, it’s just a squat-thrust.

PUSH-UPS.  The best part of a burpee is the push-up, amirite?  Ok, maybe you hate me now.  But given that there’s literally hundreds of push-up styles, they’re one of the most versatile bodyweight exercises available.

SQUATS.  Like push-ups, there are about a thousand varieties of squats in the world, and lots of them don’t involve a lick of equipment – so push that booty back, get those quads ready, and work all the big muscle groups of your lower body in one swoop.

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LUNGES.  Speaking of…um…swooping?…lunges are another fantastic way to work the legs without any weights or equipment.  Step ’em forward, move ’em back, go sideways, or even jump it out – you’ve got so many ways to get lean, toned legs from this single move.

PLANK-UPS.  Perhaps the distant cousin of the push-up, plank-ups are often an easier movement for beginners and a great twofer when it comes to working arms and core at the same time.  Caveat: you gotta keep your hands under your shoulders and your butt out of the sky to make this one work (see form below):

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Butt down, hands under the shoulders.  Check yo’ self.

KNEES-TO-ELBOWS (three ways).  Traditional knees-to-elbows means connecting the knee to the elbow while holding a plank position (shown below).  I also count bicycle crunches as a variation on knees-to-elbows since the twisting and core engagement is similar, and it’s an easier modification for folks that need to build core strength.  And if you want to amp it up a bit – try mountain climbers, the plyometric version of this move.

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Try to actually contact the elbow with your knee if you can.

BACK EXTENSIONS.  We all get so caught up in training the front side of the body (think six-pack abs, a nice rounded chest, bulging biceps) that we forget that the back side is actually what takes the brunt of our poor posture, constant sitting, and core instability.  Whether it’s Superman holds, swimmers, or prone rows, integrating spinal strengthening movements into your bodyweight program is a necessity.

JUMPING JACKS.  Laugh all you want (but not at its extensive history), but this cardio move gets the heart rate up, shakes out the lactic acid from the limbs, and tones up your calves by hopping lightly and continuously on the toes.

REVERSE CRUNCHES.  Another one with lots of variations (leg drops, hip lifts, toe touches, and decline bench drops are a few of my faves), the reverse crunch works the rectus abdominus (lower abs) while allowing the neck to rest comfortably.

ISOMETRIC HOLDS.  Isometric exercises mean you hold a contraction for a specified period of time (rather than the contract-release pattern of traditional exercises).  Planks are perhaps the most diverse of this group for their many variations, but glute bridges (below) and chair sits are just as effective – as are the more advanced hollow holds (if you’re seeking six-pack status, this one is a must).  If you choose this type of exercise, try and hold it for 45 seconds straight – no cheating!

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Booty booty booty booty poppin’ everywhere.

So there you have it, folks – ten exercises, twenty minutes, zero equipment, and one hundred percent effective.

In case you’re wondering why I didn’t mention pull-ups, triceps dips, step-ups, box jumps, or a host of other very functional exercises that I also use on a daily basis – the answer is because they all use equipment (even simple stuff, like benches or chairs) and I wanted this piece to be LITERALLY about what you can do with your own body – and not a thing more.

All it takes to get – and stay! – in shape are consistency, determination, and focus.  There are no excuses – only priorities.  Make yours getting in a workout today.

Did I miss one of your favorite at-home exercises?  Share with me in the comments!

Ask Amanda: Spin Me Right Round

I’ve met so many of my best clients – and likely readers of this blog! – from the first actual fitness “thing” I was certified to do – teach Spin!

Spin, a fancy term for indoor cycling, is a highly addictive, super-fun, and calorie-blasting cardio workout that gets your heart racing, spirits raised, and body sweating from start to finish.

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Teaching outside = best best best

For some reason, however, I find that so many newcomers are intimidated by Spin classes – maybe it’s the combination of loud music, screaming instructors, and flashing lights that makes the whole thing seem like a sensory overload chamber trying to pass off as viable exercise, or maybe it’s the way people drag their sweaty carcasses out the door, dripping, red, and panting, after a single 45-minute workout that scares ’em off – but whatever it is, I want to make it clear that Spin really is for every level of exerciser – you don’t even need to know how to ride an actual bike!

Perhaps it’s somewhat ironic that I’ve decided to write this post now, as it is the first time in over a decade that I’m actually not teaching Spin – but hey, I’ve got a lot of experience from over seven different gyms and studios to share, so better late than never, right?

The first rule of Spin class is: you don’t stop in Spin class.  What I mean by that is, you can always ignore the instructor’s cues to stand up, pedal faster, or add resistance, but what you should not do is stop pedaling entirely.  Remember that these are stationary bikes, and thus do all the balancing for you – whether or not you pedal, the bike will stay upright.  This is not an excuse to get lazy.  You are there to get a workout, and by pedaling through the entire class, you’ll keep your momentum, heart rate, circulation, and calorie burn going, plus reduce the risk of injury and blood pressure drops from sudden stops.

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Yeah but for real though, don’t stop.

The second tip I’d give a newcomer is to make sure the instructor sets up your bike, and make sure it feels comfortable once they do.  There is an actual science to the geometry of any bike, and because of the various positions used in Spin (seated, standing, aggressive), the setup is crucial to your safety and comfort on the bike.  If the instructor doesn’t offer a setup right away, ask for one – it’s her/his job, and she’ll be happy to do it for you.

Next, arm yourself with the proper gear, equipment and fuel.  You definitely want to make sure you’re wearing capri pants, tights, or bike shorts for your first ride (chafing on the seat can make the entire experience feel like military torture, and floppy shorts/ loose pants can get caught in unsafe and unflattering ways in the bike mechanisms).  Never be ashamed if you need to add a padded seat cover for your comfort (some of us have more sensitive rears than others, ok?), and bring enough water or an electrolyte beverage to replenish the massive amount of sweat you can plan to lose (remember, you’re biking in a dark studio with 30 other people – no nice cool breeze and wind in the hair in there).

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Pad yo’ biznizz – all the cool kids are doing it.

Finally, modify the workout as you feel comfortable.  Your instructor may be barking out tasks like a power-hungry sociopath, but you don’t need to go for the gold on your very first session.  Listen to the instructor’s cues about proper standing form, aggressive posture, proper RPM cues (cadence/pace) for sprints, and heavier resistance cues for hills.  Learn what each of these skills “feels like” before you try to perform them, and don’t be afraid to ask after class if you don’t think you’re doing something right.  There are no dumb questions – only dumb-looking people with horrific form on a Spin bike:

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Don’t be that guy on the left.  Don’t be that guy.

In summary, don’t let Spin class intimidate you – it’s been around since the 90s, and there’s a reason so many people continue to try it and love it.  Indoor cycling is easy on the knees, good for the spirit (instructors typically teach with a motivating, positive attitude), and fantastic for heart health – all great things on their own, and combined with a 300-800 calorie burn in about an hour makes Spin one of the best cardio workouts in town.

Have you tried a Spin class before – or would you?  What’s your best tip for newbies?

Ask Amanda: Stretching, The Truth

I talk a lot about fitness on this blog, and truth be told, I talk a lot about the “hardcore” type of fitness.  I tell you to lift (heavy) weights, do HIIT, check out a killer interval class, try some circuit training, and attempt all sorts of other sporty stuff – some of which, admittedly, I know may be intimidating for a lot of you lovely readers out there.

So today, let’s shift gears.  Downshift, more specifically.

I want to talk about one of the most ignored components of a holistically fit lifestyle – flexibility.  So many of us (*pointing finger directly at self*) eschew stretching almost entirely in favor of strength, speed, power, agility, endurance – basically any other type of training besides the kind that actually does the most long-term good (d’oh).

Flexibility training is like boiled brussels sprouts for serious fitness freaks.  We all acknowledge that we need to keep it in the regular rotation, and we’ll even tell other people they should include it, but truth be told, we rarely commit to it ourselves.  Do as I say, not as I do – and I am one of the guiltiest of all when it comes to this fitness sin.

There was a time – granted, it seems like a lifetime ago – when I was doing yoga religiously, 2-3 times per week.  I had a Bikram phase (ended abruptly by the fact that Bikram himself is a giant a*shole who deserves zero dollars from any thinking person), a Kundalini phase (summary: lots of chanting), a restorative phase (aka “assisted sleep”), a basic bitch power yoga phase, and even a wonderful (if far too short-lived) running-plus-yoga phase called Detox/Retox wherein you ran two miles, did 90 minutes of Vinyasa flow, and got a free beer afterwards.

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Long story short, I am no stranger to the concept of stretching.  I simply don’t do it anymore.  And at age 33, I am quickly losing the luxury of being able to do such a thing.

A loyal reader asked me what the most “important” types of stretches are, and I figured I’d use our little space this week to not only answer that question, but also give you an insight into what types of stretches I utilize with my own personal training clients and why I really do believe – despite my own shortcomings – that stretching matters.

Stretching can relieve stress, decrease the risk of injury, improve energy flow, increase range of motion and athletic performance, encourage better circulation, reduce chronic pain, and even help to manage cholesterol levels.  Stretching after workouts reduces inflammation and soreness and makes it easier to continue being active the next day – important stuff for those of us who don’t like to take a “DOMS day” off.

But let’s be real – all of that is well and good, but when you only have 5 minutes to soak in all those amazing benefits, how should you spend your sacred stretch time?

First of all, attack them hammies.  If you sit a lot, your hamstrings are probably tight.  If you run a lot, your hamstrings are probably tight.  If you lift a lot, your hamstrings are probably tight.  Sense a theme?  I like to get my clients into a supine position, have them hold a towel or band, and lift one leg, knee straight, through their reasonable range of motion, as shown below:

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This is a reasonable range of motion for her – but like, not me.

Next, loosen those glutes.  Your backside is the biggest muscle group in the body, which means it holds the key to a lot of lower body tightness and imbalance.  When I’m with a client, I’ll assist their supine stretch (pic below), but if you’re on your own, why not take the glorious opportunity to drop into a pigeon pose and completely bliss out for a minute?  Yasssss.

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Third on the docket is a nice juicy hip stretch.  Women especially hold a lot of stress and pain in our hips, and the mere structure of men’s narrow hips means they are typically tight – good reasons both to ease yourself into the aggressive-but-effective lizard lunge:

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Fourth, if you’ve been squatting, kicking, or just doing a lot of anterior-chain work, it’s worth a quick run through the quads.  Side lying stretches can be really effective here (right pic below), as can assisted prone stretching with a trainer (left pic below), and both types give a little extra bonus length to your lower back, which no one is mad at.

Speaking of that lower back, if you’re already down on the ground, you may as well roll your spine into some gentle twists.  Twisting in yoga is considered detoxifying in and of itself (think of the concept of wringing out a rag in relation to getting rid of pain and waste) and damn it, it feels amazing:

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Finally, don’t forget that upper bod – the back and shoulders are the two areas most likely to be carrying most of your tension up there, and they’re easily and effectively stretched with an arm-linked forward fold (just hold opposite elbows if you can’t link your hands):

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Knees slightly bent, please.

 

 

There are, of course, a million more muscle groups to stretch and even more ways to stretch them – but the point of this little piece was to highlight the most important ones, give you some guidelines for stretching alone or with your trainer, and remind you that yes, flexibility is just as vital and important a marker of fitness as all that other fancy jazz I talk about here on the ol’ blog – so stay well, TFB-ers, and let’s get bendy in 2017!

What are your favorite feel-good stretches?  Do you make time for flexibility in your routine?

Ask Amanda: Bulletproofing Your Bod

First of all, welcome to 2017, loyal readers!  Some of us (cough, nearly all of us, especially if you live in the United States) had a rough n’ tumble 2016, and it’s time to forget all that jazz and look ahead, hopefully and with determination, to absolutely KILLING IT this year.

Problem is, it’s tough to get out there and kill it if you’re kicking off 2017 sneezing and wheezing like a used pair of bagpipes.

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January brings us many things in the fitness industry.  On the good side, packed-out gyms are full of eager beginners looking to make a lasting lifestyle change.  On the bad side, overcrowded facilities are stuffed full of sniffling half-sick lumps of humanity spreading their germs all over the place.

Ick.

It’s the perfect storm of a lot of people coming together in a naturally fluid-filled (think lots of dirt, sweat and maybe even a few tears) environment during a particularly virus-friendly time of year, and contagious illnesses do tend to abound during these early winter months.

So what can you do to boost your immune system and, as I like to say, bulletproof yourself against the common viruses that seem to take out half your office this time of year?

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First and perhaps most obvious of all, commit to an almost-OCD level of hand washing.  If you touch something that anyone else has touched (an elevator button, a dumbbell, a computer key, a phone), don’t you dare touch your mouth, nose or eyes until you wash those filthy hands.  After I’m done working with a client, I scrub like a doctor going into the OR before I even think about handling my phone, computer, or god forbid, FOOD.

Second, and easier said than done, get regular and ample sleep.  7-9 hours is the recommended amount for active adults; you may need slightly more or less based on your individual lifestyle.  Studies show that people who don’t sleep normally or adequately get sick, and people who get enough sleep have stronger immune systems overall (and are less likely to be obese, which is a story for another time).

Third, as the wise Hippocrates famously said, “let food be thy medicine, and medicine thy food.”  What he meant is that you can actually protect your physical health simply by eating a nutritious, balanced diet (some of the top choices to include in your everyday diet include citrus fruit, broccoli, ginger, garlic, almonds, and papaya).  As for the more “advanced” immunity-boosting foods, consider:

  • Fermented foods (think sauerkraut, kombucha, pickles, miso, and kefir) go a long way in providing healthy probiotic bacteria
  • Coconut oil contains lauric acid, a compound that converts in the body to a compound similar to breast milk (and we know how good THAT stuff is!)
  • Berries have super-high antioxidant capacities (bonus for wild blueberries, top notch) and powerful phytochemicals, without the sugar of comparable fruits
  • Green tea (especially when made from quality matcha) has nearly 17 times the antioxidants of the aforementioned berries and 7 times more than dark chocolate, plus a nice hot cup can feel great on a sore throat and give you a little energy boost, too

And finally – what kind of trainer would ThisFitBlonde be without a summary mention of exercise as an immunity-boosting tool?  Getting your heart rate up and breathing more heavily can literally help flush bacteria out of your lungs and airways, and some studies show that exercise causes certain beneficial changes to your white blood cells (the body’s disease-fighting cells).  It can also relieve stress (a major factor in propensity for common colds, flus, and illnesses) and make you feel better overall, even if battling a little sniffle.

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Whenever I have a new client that tells me they’re the type to “always get sick,” I have to have a little chuckle, because I know that we can start them on a positive chain of wellness responses – regular exercise leads to better sleep quality, better sleep leads to a stronger immune system, a stronger immune system leads to less fatigue and days off due to illness – the benefit list goes on, and it all starts with just a few dietary additions and strong sessions in the gym.

What are your best at-home or natural remedies for the winter sniffs and sneezes?

Ask Amanda: Where To Start Again

Oh hello, last Wednesday of the year – didn’t see you coming so fast.  Next week will be January 2017 (thank GOD), and with that date comes the inevitable deluge of brand-new gym goers, resolution-makers, and diet-followers determined to “get fit” in the new year.

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As a trainer, nutritionist, and wellness coach, nothing makes me happier than people realizing it’s time to make a health-related change – and for many people, a new year actually is an effective time to do so.  Unlike lots of us in the fitness industry, I actually don’t dread or lament the wave of newcomers banging down our doors in January; in fact, I get more eager than ever to help convert that brand-new-year excitement into lasting and meaningful lifestyle changes.

But THAT, my friends, is easier said than done.

I was lecturing chatting with my dad the other day about his own fitness goal for the first half of the new year – to lose 20 pounds and regain some muscle tone with weight training**.  I asked him why he wanted to do it, and he said, “so I’m not such a slob.”  Of course, we had a laugh, but honestly, I challenged him to unpack that goal a bit further.

  • What is “being a slob” to you? (feeling heavy and sluggish; not fitting into certain clothes)
  • Why does “being a slob” bother you? (makes him feel older, slower and out of shape)
  • What would “not being a slob” look like? (getting to his gym-machine circuit at least twice a week, stopping nighttime snacking, and  watching portion sizes at meals)

And from that probing, we were able to put together some guidelines on what he’d need to do to reach his goal by May 2017.  I encourage all my clients to do some thinking along these lines, whether you consider them “resolutions” or not, around the new year.  All of us (yes, even us trainers!) benefit from revisiting our short and long-term goals regularly, and doing a reevaluation of where we are versus where we want to be.

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All that said, what if you have a massive and complicated fitness goal (such as lose 50 pounds, reduce body fat by 15%, eat healthier, develop enough running fitness to run a 5K, and get off blood pressure medication) – where do you even consider starting?

In my honest opinion, the single most important thing you can do for your overall health (after quitting smoking, if that’s also on your plate) is get your damn diet in order.  This will result in the most rapid weight loss, address your most urgent health concerns (one of my favorite quotes from Hippocrates applies here – “let food be thy medicine, and medicine thy food”), and improve your sleep, energy levels, and mood more than any other single thing (and yep, that includes exercise – sorry, pizza-binging gym rats).

I am always reminding my clients about the 80/10/10 rule (full blog post here), which in shorthand simply means that 80% of your body composition is a result of your diet, 10% a result of your workout program, and 10% a result of your genetics.  The single biggest thing you can do to get a six pack, lean out your upper arms, thin out your waistline, or shrink your hips is clean up your diet – and I promise, I’ll dedicate a whole separate post on my ideas on how you can do that another time, but here’s a great place to start.

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Once you’ve committed to cleaning up your eating, getting a consistent and effective workout routine is your next order of business.  Consistent means 3-5 times per week (and yes, I mean every week, even the week with your birthday in it; the week you’re on vacation; the week between Christmas and New Year’s – all the weeks); effective means not wasting your time with 55 minutes on the elliptical machine.  

Are you a group exercise devotee?  Need a personal trainer to keep you accountable?  Love to get out on the open road for a long, peaceful run?  Figure out what you’ll actually do, and do it – there’s no single right or wrong path, as long you a) incorporate some cardio and some weight training into your weeks, b) remember to mix up your workouts for functional fitness, and c) maintain “backup plans” for when your workout of choice isn’t available.  As I love to remind my clients, excuses are for those who need them – and if you’re serious, you won’t.

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My third and final piece of advice for starting an overall wellness renovation in your own life is to consider exactly that – the overall, big picture of what wellness looks like for you.  Diet and exercise are great, and of course important, but don’t undermine the importance of things like proper sleep, stress management, stretching and massage, meditation, positive thinking, and supportive relationships.  You will never be your best self if you’re constantly berating yourself, belittling your progress, feeling exhausted, feeling alone, and dragging through your day with negative self-talk.  When you’re thinking through your goals for 2017, make sure to pencil in some self-love – the most successful of my clients always do.

How do you get motivated to kick off your goals in the new year?  What are yours for 2017?

**my dad runs a 5K course every other day, religiously, and is FAR from a slob, btw.

Ask Amanda: Orange You Glad I Tried A New Workout

I’d heard about Orangetheory Fitness for months – possibly years? – from friends in the States, and I’d always said that when I had the opportunity to do it, I’d give it a try.

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The Orangetheory gym, bathed in orange light

Well, as I was driving up to my brother’s house in Phoenix (where I’m staying for the Christmas holidays), I noticed the telltale “splat” logo just across the street – literally a 5-minute walk away.  It was go time.

I knew bits and pieces about the Orangetheory format from friends who’d attended; from what I heard, it was a lot like the Barry’s Bootcamp classes I used to attend in L.A. – interval circuits of cardio and weights, alternated for maximum heart rate and calorie burn.  Seeing as this is how I train the majority of my clients, I admittedly love the idea.

When I walked into the location, I was warmly greeted and given a heart rate monitoring strap – helpful, given that the entire “theory” behind the place is that you should stay in the “orange” working zone (85-89% of max HR) for 12-20 minutes of the 50+ minute class.

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The trainer walked me into the room, helpfully explained how the class would work, and set the 18 of us (!) free on the combination of treadmill running, rowing, and weights that would comprise our ESP (endurance, strength and power) workout.

I started on the treadmill/rowing interval set, which comprised of:

  • .5 miles at a running pace (1% incline) / 100m row
  • .35 miles at a fast running pace (3% incline) / 250m row
  • .15 miles at an all-out sprint pace (5% incline) / 400m row
  • .15 miles at an all-out sprint pace (10% incline) / 250m row
  • .35 miles at a fast running pace (3% incline) / 100m row

Heart rate sufficiently blasting in my throat, I moved on to the three-part strength series, which progressed from two dumbbells to one dumbbell to no dumbbells, as follows:

After completing both series, we had about a 3-minute stretch and cooldown and were sent on our merry way, with “the board” bearing our overall results (disclosure: I spent 20 minutes in the orange zone and 32 in the green zone, which was apparently ideal for the purpose of the ESP class, and I burned 669 calories overall).

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This type of training is not only challenging but encourages a 36-hour afterburn, an effect that occurs only when training is completed at 70-85% of MHR – which, of course, is the entire Orangetheory concept.

All in all, I loved the workout – the intensity was adjustable to several levels (if you aren’t down with the full-on sprints on the treadmill, there were walking, elliptical, and bike options; the dumbbell stack went from 5 to 20 pounds), the music was spot-on (a mixture of high-tempo Christmas carols and Top 40 dance hits, which I loved) and the vibe was positive, energetic, and encouraging – in fact, I’ve already signed up for my second ($28, hoo boy) class tomorrow morning.

If you’re looking for something to give you HIIT-style intensity, PT-style attentiveness, and SoulCycle-style energy, Orangetheory is exactly that – and I’d recommend it to anyone looking to build fitness, lose weight, or just have fun working out over the holidays.

Have you ever tried a maximum-intensity group circuit class like this?  What did you think?

Ask Amanda: Dom-d-dom-dom-DOMS

A lot of my clients like to work out with me twice per week with a day in between – Monday/Wednesday, for example, or Tuesday/Thursday.  And almost invariably, that second session gets one of two responses:

  1. cancellation.
  2. complaints about soreness (“…but it wasn’t this bad yesterday!”)

This condition, friends, is called Delayed Onset Muscle Soreness (DOMS), and it’s a super common thing.  DOMS kicks in 24-72 (most commonly: 48) hours after the exercise or activity that causes it, and comes from the microtears in muscle tissue that occur with intense (read: challenging) training.  The more pronounced the eccentric contraction that caused the tear, the more intense the feeling of soreness will be two days later.  Behold:

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Movements like the biceps curl, above, tend to produce more prominent DOMS because the eccentric (“down”) phase is so stressful for the muscle being worked.  The same is true for squats, deadlifts, and push-ups, which is why these movements tend to produce DOMS at a higher rate.

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Whether or not you develop DOMS is not a sign of how “good” or “hard” your workout is, however – typically it is a function of doing something new or different to your body rather than something more difficult.  For example, one of my worst cases of DOMS in recent memory was after hitting the driving range with my Dad for the first time – I wasn’t used to gripping a golf club, so I was hyper-focusing, and all that grip meant my forearms felt like I’d been bouldering the Grand Canyon for a few hours – and lasted a few days.

Soreness is not a bad thing, nor a good thing – in my professional opinion, it’s just a fact of environment, kind of like how you get sweaty when it’s hot outside or shiver when it’s cold.  You get sore when you challenge your body to perform new, heavier, unfamiliar, or explosive movements.  You experience soreness when you are growing your muscles (i.e. hypertrophy), and you get it when you’re training for endurance events, and you may even get it from something seemingly innocuous – like jumping on a trampoline, or carrying luggage up a staircase.

The big divide I see with my clients that do experience DOMS is what they do about it – meaning, do they cancel the next session?  Push through?  Figure out a way to avoid it next time?  If you are someone who suffers from that “hit by a truck” feeling after each and every workout, here are some (non-foolproof, but worthy) strategies to try:

  • Tart cherry juice.  Yep, just sippin’ on this sour swill has been linked to decreased post-workout inflammation.
  • Ice and cold.  Whether it’s a refreshing shower, a bag of ice on overworked areas, or if you’re a real boss, a stroll through the cryo chamber, getting your bod chilled out in a hurry can stop the development of DOMS by slowing down inflammatory processes.
  • Sports massage.  Forget the image of lying comfortably in a lavender-scented zen spa – sports massage is brutal, painful, and not for the faint of heart – but it’s one of the “luxuries” that keep professional athletes mobile, so you know it works.  If you are a continuous DOMS sufferer, I suggest trying to get a session once every week.
  • Compress yourself.  I’ve seen shin splints and calf cramps all but disappear from clients who just start wearing compression socks or sleeves – and similar reports from those who wear recovery compression leggings or tops.  It’s a small change that can prevent a large dose of soreness – worth the somewhat ample investment.
  • Not being a wuss.  Yep, tough love – there is a major difference between being sore and being injured, and if you’re honest with yourself, you know when you’re just trying to get out of a workout.  Active recovery (walking, swimming, yoga) is actually a better strategy than lying in your bed complaining, and it’ll get you more results, too.

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One final point – though I’ve sort of made it above, but it bears repeating – soreness is not a good or bad thing, inherently.  It doesn’t mean your workout was successful or unsuccessful; it doesn’t mean you’re out of shape or in shape; it doesn’t signify much except that you used your body in a way (or to a level) it hasn’t been used before, and it’s giving you a signal that it noticed.  So buck up, stretch out, slap on an ice pack, and keep moving – if you let the DOMS get you down, you’ll never be able to move forward in your fitness gains.

What’s your best remedy for soreness – DOMS, immediate, or otherwise?