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.