Injury can seriously derail you

I did something funny with my neck on Friday night - slept in a strange position, and then had some cold air on my neck and on top of that I also managed to pull it even further on Saturday morning. It ended up being a very very painful weekend, I took Monday off, Tuesday was fairly slow, and now finally on Wednesday I am able to exercise, but only moderately.

Yes, that is what fitness in the real world is like. So what did I do? I just took it cool with my eating and did not go overboard, so the weight did not creep up by much.

But I tell you, it was FRUSTRATING to miss my daily fix of endorphins. So tonight I am going crazy in the spin class...can't wait!

Real world interference

Even my blog will suffer from REAL world interference sometimes...it has just been so crazy of late that I have not been able to post.

HOWEVER, I am VERY proud to say that despite all these pressures, I have managed to stick to my eating & exercise goals LIKE GLUE!!! :-D - so happy about that.

There was a period that I battled with all the changes in my life, to focus on the discipline eating that I generally do, and I started neglecting my workouts as well. That led to a little bit of weight gain, but at least I managed to put the brakes on the sliding process, and got myself back in line again.

I am extremely sensitive to carbs, so I try and follow a Paleo adaptation diet/eating plan - sort of a cross between the Fighter Diet of Pauline Nordin (still in my view one of the best and most effective eating plans EVER), and a bit of a carb cycle process (aka competition prep diet). Within a week of going back on it, I immediately feel a surge in my energy levels, I am FOCUSED, and able to exercise with new strength and endurance. That in turn helps me cope better with stress, sleep better and then the weight is back under control almost immediately.

Now there is a goal, a show in South Africa in September - the Mr & Ms Body Beautiful. It was the first one I ever did and remains one of my favourites. It helps to focus on a goal like that, as it puts the mind into razorsharp focus.

Take it outdoors

Taking your workout outdoors has such great benefits in terms of the fun factor, new ways to move the whole body, and just benefitting from the fresh air and the change in scenery.

Ever since I started training clients I have always done many workouts outside, but it is only recently that I have become more efficient at managing my environment, the potential surfaces and training areas available, and the mobile tools to my clients' advantage.

And they love it, it keeps the boredom of a daily gym session at bay, it can of course be part of a variety of sessions that would obviously include training in a facility, and I find that they don't feel the workout quite as much as they do when they are indoors.

However, here in Namibia, we don't really have areas dedicated only to exercising. Sure, we have beautiful and open beaches where beach bootcamp style workouts and sprints, as well as ocean swimming are all options, we have stadiums and sports fields for track-style workouts, and we have golf courses, etc, etc, but what is still missing is the outdoor-style gyms one see in countries like the USA.

I would love to be able to take my clients to park, do a bootcamp with them, some cardio included, and then have access to permanent exercise equipment that is available in the outdoor areas. In Milwaukee next to Lake Michigan, I found the exercise equipment in the photo on this blog. In Chicago, I saw the same type of equipment along the waterfront. In LA, the beaches have equipment for more gymnastic-style workouts, outdoor yoga areas, and of course, the most famous Muscle Beach outdoor gym.


Would be great to have the same here. I may never need to go indoors again, unless the weather prevents an outdoor session.

Outdoor exercise equipment in Milwaukee

No gym, no problem (part 2)

Today is a public holiday in Namibia as it is in many other countries in the world. So I had the opportunity to relax at home and did not go in to train clients or to visit my gym, which is about 70 kilometres away from where I live in the next town.

But that was no problem. I woke up at leisure, making sure I was able to catch up on some much needed rest, then had a quick cup of coffee, and then a short upper body and core workout. It took about 30 minutes, and included the following exercises, done in a quick succession circuit style workout, with short cardio bursts inbetween. All of it was done in my bedroom on the floor, using equipment I have at home.

Warm up: Jumping on my mini-trampoline for about 5 minutes, while warming up the upper body and core with arm swings, shoulder rolls, side bends, etc, etc.

Back and chest: Using my cables tied to the door I did rows, chest presses, lat pulldowns, straight arm pulldowns, etc etc.

Inbetween cardio: Between each giant set I did 2 minutes of jumping on my mini trampoline.

Isolated movements for biceps, triceps and shoulders: Using dumbbells I did a circuit of shoulder presses, shoulder front and side raises, bicep curls, tricep kickbacks, hammer curls, tricep overhead extensions, etc etc.

Core portion: Using my swiss ball I did some swiss ball crunches, and I did some V-ups on the mini-trampoline.

I ended the workout with another short cardio burst on the mini-trampoline, followed by stretching and a bit of foam rolling of my legs, which are still sore from the week's earlier sessions.

And voila, it was done and I felt great for the rest of the day. No more than 30 minutes done and dusted, and although the intensity was less than normal, my gains are not lost and I am able to tap into the fat burning from increased activity early in the morning, even on an off day.

My AT HOME gym - mini trampoline, swiss ball, kettlebell, dumbbells, cables, and foam roller.

Planning meals in the real world

Inside Fitness magazine (the SA edition) gives some handy and useful tips for planning your meals, to ensure that you remain on track with your healthy eating plan.


Rule #1: Plan your week ahead, and then plan your menu accordingly;


Rule #2: Now that your meal plan is worked out, go and shop for what you need;


Rule #3: Cook your meals in advance and freeze them.


And voila, no excuse to give in to your fast food cravings come Tuesday lunchtime.


Personally, I add another rule,


Rule #4: Invest in a good quality coolbag to take with you on the road or to work to store the frozen/cooled food and the cutlery & crockery needed to eat it anywhere.

Source: www.insidefitness.co.za

Your workout's best friend

Reuters reports that dog owners report that if it weren't for their dog, they wouldn't be going out for a walk quite as often during the week. They report that dog walking accounts for two thirds of the walks they take each week.


Walking is great exercise for fitness, weight loss & stress relief - so grab the leash and take Fluffy for a walk. It's great for both of you.

Healthy birthday cake

I had a brainwave today, all of a sudden and out of the blue, to make a healthy and high protein cheesecake for my birthday tomorrow. So I went online and found a few paleo style recipes, and went shopping for the ingredients.


It is hard when you can't find listed ingredients in your local shop, and often it means substitution and in my particular case today, I had to substitute most of the ingredients,


Well, I baked it. It does not taste much like a cheesecake, and my kids think it is not even cake, but I am convinced that it will go down well with some coffee.


Aaaahhh well, welcome to my real world....


(Photo - some of the ingredients)

Metabolic Effect Blog - a brilliant blog with the best entries I have read in AGES!

Very often, I battle as a trainer to explain certain things I know for a fact to be true and to work to my clients, simply because my terminology is a bit limited, or I am breathless while we are running the circuit and my brain just cannot access the memory to be able to tell them exactly why they need to train and eat in a certain way.

At times like these, I wish I could instantly refer them to blogs like this one, which is so clear in its explanation of the hormonal impact on fat loss and why things like HIIT, metabolic conditioning, lifting heavy weights, eating enough protein and limiting the wrong carbohydrates REALLY work. Yes, even for real people like all of us, or perhaps even better for us real people.

Have a look at the blog and read the newer entries first but please be sure to go back into the archives as well. This information is completely and utterly useful. JUST DO IT! That is really all that is left, just bring this into your life, make sure it is consistent, and YOU WILL BE AMAZED!

http://metaboliceffectblog.com

Being social is part of the real world right?

I am a little bit of a hermit when it comes to socializing, purely because I am so completely happy in my own life and in my own house with the kids on weekends, that going out seems like a bit of a chore. Of course, that is just so wrong on so many levels, as I still consider myself a spring chicken at age 41, plus I am also single, so when I get an invitation to a birthday or an otherwise social event and I am not busy preparing for a competition or show, I really go through a lot of trouble to make it. And yes, then I normally eat what is on the menu (including birthday cake) and I drink some alcohol. You see, I do live in the real world too...;-)

But, and this is the difference perhaps with many who struggle with this aspect, I plan for my indulgence and I make provision for the impact it is likely to have on my body goals. How do I do this?


* I make sure I stick to my weekly eating schedule (I eat a combo of Fighter Diet and Paleo mostly - loads of veg and some protein only) with a lot of discipline right up to the evening I am socializing.


* I am rigorous with my exercise routine the week prior to the event, so for instance I will not skip a workout or take it easy, plus I may build in an extra cardio workout too. That way I feel OK with my evening "off"...


* I mix my alcohol with loads of water - whether it is turning each glass of wine into a spritzer by adding sparkling water, or just having a glass of water between each drink. I do this to stay sober (fit people are affected by alcohol much quicker) and to ensure that I am fine the next day.


* I eat with abandon of everything, but I only have ONE serving, never more than that.


So, tonight I am going out to a special 21st birthday party. I am so ready and prepared, and I know I am going to enjoy it to the max! Have a super weekend everyone!!!

No gym, no problem...a beach will do just fine

My local beach prepared for some beach games - cones for running/sprinting, elastics for partner resistance drills, and medicine ball for upper body work, and of course, the best natural tools, beach sand for sprinting and the ocean for swimming.

So many people claim that they are intimidated by gyms filled with strangers, germs and equipment they have no clue how to use. Or they don't have the extra money for gym membership.

Let me tackle those excuses immediately before proceeding with this post. First of all the people concern; most of the people in the gym are not staring at you, they are too busy concentrating on their own exercise, body issues and shyness to even notice you or your issues. Germs, yes well that you may find in a gym, as you would in your own kitchen or bathroom, the dirty washing, your animals, heck even on your own hands, so not really valid anyway. On top of that most gyms have disinfectant and wipes for you to clean the equipment before and after you use it, plus all gyms where I have ever trained have a cleaning regime that will rival that of many hospitals. In terms of the equipment, all you need to do is ask someone to show you what it's for and how to use it. Simple. Cost, yes that is a valid concern, but only if you also don't have enough money for eating out, a few drinks every weekend, new clothes, or magazines.

Of course, despite the fact that there really are no excuses that prevent you from making it to the gym, many people still need to learn that exercise can be done anywhere, anytime, with as little as just your own bodyweight. The trick is twofold - number one, you must WANT to exercise, and secondly, you need to know what you can do right there and then without having to consult a fitness journal or other resource.

So my recommendations for people who are beginners and really don't want to go to a place for exercise like a gym, crossfit facility, or bootcamp venue, are;

*do a bit of research on exercises you can do anywhere using only your own bodyweight for resistance.

I normally carry little pieces of notepaper in my handbag with little mini-workouts that I can do anywhere and fit in any time period by splitting or combining it. For instance, I have a Holiday Killer Leg Routine that is about 30 minutes of walking lunges, jump squats, calf raises, squats, etc etc that gets me shaking every time. I have a Booty Blaster that is about 4 exercises in a little ten-minute mini-circuit, I do core whenever I can, and I have beach, hill or track-style cardio workouts ready. I did hours of research and testing to get my systems because I really felt it was critical to keep exercising whenever I don't have access to a gym.

*purchase a few basic items for your home so that you can exercise in case of bad weather or other problems preventing you from going out.

Essentials I have lying around all over my house include a swiss ball (think crunches, ab rollouts, or glute bridges), dumbbells, medicine balls and kettlebells (to add some resistance for arm, shoulder and back work), and resistance cables (the most versatile tools ever). I also have a punching bag and some boxing gloves for a killer upper body session, as well as a mini-trampoline and stationary bike for the rest.

*stock up on magazines to keep motivation levels high at all times.

If I am sick or injured or otherwise unable to exercise, I read about it. I reread my old copies of Oxygen magazine, Muscle & Fitness Hers, Fitness Magazine or I read some online articles. Normally it helps me with motivation and also to get new ideas.

*purchase some exercise DVD's.

One of my very first DVD's was a full-body high impact aerobics workout featuring a guy in tights, with a moustache and unruly blonde hair, with two perfect ladies on each side of him. As 80's as that was, it was a kick*ss workout that had me sweating all over the lounge.

So there really is no excuse. A lounge, a park, a beach - exercise!!

My social 'footprint'

If you want to follow me 'socially' as well, view my page on facebook or on twitter... 

See you online!!!

RIP Robert Kennedy

Very sad news indeed. An icon to all in the fitness industry.

http://toscareno.blogspot.com/2012/04/flower-for-my-husband-robert.html?showComment=1334420655738#c9029191797883026729

Finally, a sugar company with a vision

As a mom living in the real world with my two kids age 10 and 4, controlling my family's sugar intake can be a constant battle. Not only do we find sugar in practically anything processed - yes, even in processed meat sometimes! - but the supermarkets have carelessly and very much intentionally moved sweets, chocolates and candy to the till waiting areas. Good for their pockets, bad for your family's health.

I am completely anti-sugar, and thankfully I am not aligned to any product or brand that promotes the use of sugar. I consider sugar in its refined state to be as poisonous and addictive as many other harmful substances. But with kids, as hard as it can be, I had to realise that sometimes exclusion can make something more attractive to a child and they will end up overeating on sugar when I am not around. So instead of denying them everything, I try and make the healthier options available to them so that they learn for themselves that a juicy red apple is actually far more tasty than a chocolate bar. A bit of old-school reverse psychology if you may.

So imagine how delighted I was to discover a range of ready-mix baking products made by a sugar company in neighbouring South Africa that is sugar free. To me, it shows that they were honest enough to look at their own product, refined sugar, and not just blindly continue to try and convince everyone that it is healthy and wholesome, but to develop healthy alternatives. Of course, we do live in the real world, so added income or preventing loss of income was most probably the driving force behind the products, but be that as it may, I am happy to have something tasty and sweet - but low GI at the same time - to offer my family. I am impressed by their vision and the care they put into product development, and I so wish the local Namibian sugar companies would do the same - I try and buy local whenever I can to boost our very small economy as much as possible.

So, this beautiful Saturday morning was the perfect opportunity to try out my low GI sugar-free bran muffins on the family. Easy as pie, quick mixture, added few ingredients, preheat the oven, into the muffin tin, and 20 minutes later....perfect bran muffins for breakfast.

Success breeds more success, so I am already thinking of ways to spruce up my bran muffins so that I can include them in my own refeeds, but also include them in school lunchboxes for the kids. Blueberries, cappucino, carrot and nut, apple and raisin as well as lemon and poppy seed are some suggested recipes included on the product. I can also think of natural peanut butter, adding extra protein powder, etc etc. Yummy!

Tosca Reno: An Update on Bob's Health

Tosca Reno: An Update on Bob's Health: This is a sad, sad time for our family and for all of us, but I wanted to let you know about Bob’s health....

Very sad to see a great family suffering like this, but how inspiring to see how positive and brave they are in dealing with the tough challenge they now face. The international fitness community all feel like one in this period, what an icon Robert Kennedy is, and how much of an impact he continues to have on all our lives. He speaks the truth, he never ever sugar-coats the tough messages he delivers in Oxygen magazine, helping thousands of women achieve their true health and fitness.

Prepping for the week ahead

So Easter is done, and so are the eggs. Time to put any thought of the serious derailment out of your head, and shift your gaze firmly on the prize again - you, only better! You - the healthy version!!

Tonight I did just that. And how?

Well, it all starts in the mind, so my first action was to go online and get a few motivational photos of fitness models that I absolutely admire and want to emulate. These include people like Jamie Eason, Monica Brant, Dana Linn Bailey and Pauline Nordin. I printed some out and placed them on my vision boards, which are on my fridge (very good deterrent for midnight snacking), my notice board in my home office and a little fitness diary that I carry with me.

Next step; planning my schedule ahead for the week which in itself is super empowering, because you don't go into a mad rush at the start of the week when things are hectic in any case, you can relax and start the week in control and with the right mindset. Of course, the planning also includes my workout schedule and just thinking about it is so motivating that I feel like I have already done it.

My final step, while making dinner for the kids, is to prepare my snacks and meals for the next day and put it in the freezer to get cold overnight. Like most figure competitors I generally follow a very low carb diet or a carb cycling diet, depending on where I am in the season. So on the menu for tomorrow, the first day after the great Easter weekend: snacks consisting of cucumber, carrots, mozarella cheese and boiled eggs (see the photo), and lunch is a spinach & egg dish my mom made me.

And once this planning becomes a habit, it is so much easier to be healthy in the real world of endless meetings, driving the kids around, and having to resist temptation in the supermarket.
Planning planning planning. It works!! Especially in the real world, it is sometimes the only thing that works...

Holidays and coping with excess eating and drinking

So you are enjoying the Easter weekend away from home with family. Normally, you are fairly good at sticking to your healthy eating plan on weekends, with the exception of a few pieces of chocolate cake on occasion.

But this is different, this is Easter (insert the appropriate holiday name in here - Christmas, Spring Break, Thanksgiving, etc). Aunt Suzie from Cape Town will bring some of the best nougat from the waterfront market, your farmer dad brings a nice fat sheep, your mom baked some special pudding, and the kids twisted your arm to bring along a packet of chocolate eggs for the egg hunt. Of course, everyone is eating and socialising together on a weekend break like this one, which makes it so much harder for you to stick to healthy and avoid fattening foods.

Now that is the REAL world.

So what do you do?

You indulge. Yup, that's right, you eat some of that nougat, you take a piece of barbecue mutton and eat it, and you go ahead and have a chocolate egg. Heck, you even have a glass of wine. But note the word ONE, A PIECE, SINGLE serving, etc. Yes, while your cousins are competing to see who can finish your mom's delicious pudding, and your overweight uncle stuffs chocolates down his throat, you eat a small portion and you enjoy the taste, the texture and the overall experience.

Why? Because you planned for a cheat in your weekly eating plan. You were extra careful eating healthy this week, you diligently did your exercise programme, and added a session or two extra on your spin bike, so that when the time comes, you can indulge freely knowing that you 'paid it forward'.

Of course, knowing my own experience all too well, restricting yourself too much can often turn you into a raging eating machine when someone innocently puts down a piece of birthday cake in front of you. If you allow yourself a special treat now and then, this is less likely to happen, and you are able to get back on track fairly quickly.

Having a 'controlled cheat' also breaks the mental monotony of a fat loss eating plan, and the added carbs helps the body regulate the hormones required to drive fat loss.

A general rule of thumb that I follow in my own life and eating plan is to have a cheat day once a week. However, I am careful to ensure that my overall calorie balance remains negative, for weight maintenance. If you maintain weight at 1800 calories per day, and you have a binge weekend that exceeds 6000 calories (not that hard to reach in one day, trust me!) for example, you are destroying 3 days of hard work, so it is just not worth it.

So focus on quality, not quantity. Eat with the heart and mind - enjoy the piece of chocolate, eat it slowly, taste it properly. Gobbling it down indicates emotional hunger, and leads to overeating and guilt, more overeating and more guilt - a cycle that is hard to stop.

Happy Easter. Cherish this time with family and friends, and have your controlled cheat so that you stop dreading the next family event and instead turn it into a precious memory.

Involving your kids

The best thing you can do for your kids is to involve them in your health journey. Not only will they learn from your example and way of life, but they will be healthier and happier kids too.

The most precious resource you can give a child is your time. Involving your kids in planning the family eating plan, shopping for healthy foods, making dishes, and spending time exercising gives them your attention and your time as a parent, allowing opportunities for connecting better.

Some easy ways to engage your kids:
* plan family meals together and make sure the meals are enjoyed together, around a table, and preferably without electronic interruptions like television and cellphones,
*attend your kids' sport events,
*in return, invite them to yours, and make them part of it,
*make time to do outdoor activities as a family - walking the dogs, playing in the park, ice-skating, etc,
*share information with your kids, on the reasons for your decisions pertaining to health and fitness.

It is important that you ensure that your approach is age-appropriate and safe for your kids and their friends. Never force a child to do something, it will put them off for life. Instead, make it fun for them.

Staying healthy on the road

Eating healthy while traveling is quite hard. When I was in the USA last year, I used the Amtrak service extensively across the country, and at the time I was close to competition time, so I was on a very low carb diet (VLC) and had to be sooooo picky when it came to my meals. However, I must say I was able to stick to the diet almost completely, with the exception of some of the snack times.

HOW?

I made sure I chose options in the dining cart that excluded any carbohydrates like bread, pasta, potatoes etc, and had mostly only the protein source with some extra salad to go with it. Snack times I did some coffee, water and packets of nuts.

See, it can be done...just make sure you WANT to stick to your plan, KNOW what your plan entails and what can be alternatives on your plan, and ASK for alternatives.

Train travel is great. It is also quite hectic, and it is an easy time to throw caution to the wind. You can enjoy a peaceful and healthy journey too.

Fitness in the REAL WORLD goes live

As a trainer, a single mom, and someone navigating THE REAL WORLD of self-employment, fitness often takes a back seat. I have been forced to come up with innovative ways to keep fit and healthy, whether it is slipping in extra walking time to clients, to making the same food for me and the kids and just mixing their extra ingredients in afterwards, or just catching some sleep while they are watching a DVD.

I know many of my clients are in the same situation; and I know most REAL PEOPLE in the REAL WORLD often have to deal with less than perfect situations in terms of their daily lives.

Hopefully my advice and tips, and often times just the rambling I do on here (writing is also part of the therapy process!!) will help someone else.

Enough about me, how about you? What do you do to try and keep healthy in this cool crazy beautiful world?