Transformation Tuesday

Continuously growing and learning

...how so?

                             Early 2012: 31% Body Fat                Summer 2015: 21% Body Fat

Today I learned all about Fitness Orientations at Retro of Stroudsburg from one of my co-workers. One part of it consists of getting body composition measured. If you don't know what body composition means, it's a way to measure the percentage of fat versus bone, water, and muscle in the human body. I was a little nervous, thinking I may be higher than what I want to be because of the last time I was measured. Last time I measured my body composition was at Penn State using the bod pod for my sports nutrition class. I discovered that I was at 31% body fat. Ever since then I was discouraged. I didn't want to know my composition. Today I tested at 21%. I was pleasantly surprised! I weigh 10 less pounds then I did in college AND my composition drastically changed. 1% is approximately 2 lbs in fat or muscle. I changed my composition by 20 lbs of muscle in 3 years! I didn't lose 20 lbs all together but I gained much more muscle. I was 150-156 lbs and 31% body fat now I am 135-140 lbs at 21% body fat. I was happy to see that I am in the healthy target range and I am only 2% away from an "athletic range." I just goes to show when you put in the effort and hard work, it will pay off! It doesn't happen overnight. Consistency and patience is a must!

Another transformation in myself that I have seen is my range of motion and flexibility!

Top: 2014 

Bottom: 2015

I teach an hour long stretching class 3 times a week. Most people can't believe you can stretch for that length of time but trust me, you can! It's so important to loosen up your muscles. By putting constant stress on our muscles and not properly taking care of our bodies, we will eventually hurt ourselves. Which in turn will put us out of commission. For those of you that love to workout, that would be devastating. For others, it would hinder you from reaching your goals. If we don't eat the proper nutritious foods and help our bodies recover and relax, we will never be able to exceed or reach our goals. I love to stretch because then I can perform 100% the next time I put myself through a strenuous workout. The range of motion in my squats alone have drastically increased. Why? Because I stretch! If I didn't stretch the way I do, I know I will be a cripple 10 years from now. Looking 10 years from now, you want exercise to help you not hinder you. I see people do these crazy workouts all of the time and then complain how their back is hurting or another part of their body. We need to take time aside for rest and recovery. 

Maybe our goal isn't to do a split. That's fine. But there are many parts of fitness and each one is crucial. I believe in exercise that is going to help me in the long run. Everyone has their own way of getting better. If you're going to do extreme exercise, make sure you take care of yourself or your chiropractor and doctor are going to be seeing you on the regular. Every adult that I have spoken to that  had a back injury says they wished they would've stretched more when they were younger. It's so easy to pull and muscle or worse tear. Stretching helps loosen everything up and increase your range of motion.

You have the choice to change your habits. Maybe you start to stretch once a week instead of NEVER. That's a start! Stick with that until you decide to give yourself more time to prioritize it even more. Taking a step in the right direction is better than not trying at all.

Currently I am studying for my Non-diet Weight Management Certification through ACE.

I am over half way done! Here's a few health care myths:

"Myth #1

Obesity causes health risks, such as type 2 diabetes, hypertension and heart disease.

   Fact: We don't know, but it seems unlikely. Obesity is associated with higher risk, but causation has not been established. 

Myth #2
"Healthy weight" defines the range of lowest health risk.

  Fact: The weight associated with lowest mortality is close to or within the "overweight" range, well above the midpoint of so-called healthy weight (BMI 21.7). Lowest death rate is at a BMI of about 24.5 for Caucasian men and women, 27 for African American men and women, and after age 55, 26.5 for Caucasian women and 29.8 for African American women, with only weak association after age 75, according to an extensive review of 236 randomized, controlled studied by the National Institutes of Health. 

Myth #3

Health is always improved by weight loss.

  Fact: Long-term studies indicate higher risk with weight loss. At least 15 large comprehensive studies show higher death rates, including the Framingham Heart Study, Harvard Alumni Study, and NHANES I follow-up. Researchers suggest that loss of too much lean mass from muscle, bone and organs, may jeopardize health. 

Myth #4

Current weight loss treatment is safe and effective. 

  Fact: All weight loss methods must be considered experimental. NONE are proven long-term safe and effective.

- Dieting leads to short-term weight loss, disturbed eating, bingeing and food preoccupation, followed by regain or weight cycling, which as its own risks, and often a higher weight.

- Drugs provide only minimal weight loss (5 to 11 lb) and must be taken long-term, involving increased risk: of 6 million adults who took fen-phen/Redux, FDA reports 1/3 developed leaky heart valves and others died of primary pulmonary disease.

- Gastric surgery carries risks of over 60 complications including severe infection, leaks, obstruction, blood clots, malnutrition, and early and late deaths that include suicide.

Myth #5

 Scare tactics and pressure to be thin help prevent obesity, promote weight loss, and do no harm.

  Fact: Increasing social pressures to be thin over the past three decades have paralleled  the steep rise in obesity. These social pressures and scaring people about the risk so of obesity can lead to malnutrition, hazardous weight loss, eating disorders, body hatred, size discrimination, stress, anxiety, potential immune suppression, and higher health risks. "

I hope you learned something from these common myths :) Happy December!

Bro, what's the deal with PROTEIN?!

So what is the big deal with...PROTEIN???

Many members of the gym rely on personal trainers or I to give them correct nutrition advice. The general public is fed various information, false and true, about protein. 

How much should I have?

Should I have it before or after I workout?

Is there different types of protein?

Well I am here to try and help women decipher protein. 

Why is Protein so Important?

Training puts a lot of stress on your muscles, and they must be repaired. Protein is required for maintenance, repair, and growth of muscles and therefore is required for active females.

Protein also makes up enzymes, hormones, and speeds up recovery after intense exercise or injuries. Protein helps with weight management because it digests slower and keeps you full longer. Protein plays a role in managing optimal immune function and fluid balance. 

How much Protein is needed? 

The RDA for protein is set at 0.8g/kg, however if you heavily train with resistance and aerobic training, you may need to consume 1.2-1.8g/kg daily. The average athlete would need to consume 1.2-1.5g/kg. If you are an individual that participates in strenuous weight lifting or long distance running, you would need closer to 1.8-2g/kg of protein daily.

The Equation to Determine Individual Protein Needs

Your weight ____ (lbs) / 2.2= _____ kg of body weight

___ kg of body wt * grams of protein needed (0.8-- sedentary, 1.2-1.5--average individual with resistance training and or endurance training or 1.8-2.0--> weight lifter or distance runner)= ___ Estimated grams of protein needed daily

To have this much protein, it is recommended that protein be included in every meal to reach your daily goal. 

Protein Post Workout 

At least 15 g of protein is necessary within 30 minutes to 2 hours post workout, along with carbohydrates. 

The protein will promote maximal muscle recovery and the carbohydrates will refill Glycogen stores to keep your energy levels up.

Protein and the Female Athlete Traid

Disordered Eating, Amenorrhea, and Osteoporosis

A low protein diet could indicate a diet low in overall calories which could lead to amenorrhea (loss of menstrual cycle). A low protein diet could also cause decreased intestinal calcium absorption. This condition could contribute to osteoporosis, since calcium is required for bone health. Make sure to eat adequate protein in order to avoid these problems and for maintenance and muscle growth.

Balance is Key 

- Keep in mind that your diet must balanced with carbohydrates, fat and protein. A common mistake with high protein diets is the lack of carbohydrate and fat. 

- Carbohydrates are necessary to fill Glycogen stores and provide the main source of energy for your training.

- Fats are necessary to help ensure you consume adequate calories every day in order to maintain weight.

- If you do not have enough carbohydrates and fat, the protein you eat will be used for energy instead and not for muscle repair.

I hope this gives you a better idea of protein needs post workout! Now go get moving and refuel ;-)

2015!

  Well to say the least, it's been over a year since I have wrote (WAY too long). It's crazy how much can happen in a year. Scrolling through my previous posts and reading them was kind of like reading a diary. It has shown me how much I have changed, for the better. I realized how much I struggled and how many times I wanted to give up. I am so happy I didn't. I am in an industry that takes time, patience, and perseverance. Fitness requires constant learning. That is exactly what this past year has taught me. LOTS of learning. 

Here's a few pictures of the places I worked at this past year and currently.

Pocono YMCA

Pocono Dome

Sweat Like A Girl

Pocono YMCA

GCMC *2nd Wind Fitness*

Studio Z

Retro Stroud

Retro Stroud

Pocono Dome

I developed so many friendships from each of these places. Each individual taught me something. 

This past May, I was hired as a full-time group fitness instructor at Retro Fitness of Stroudsburg. This caused me to leave the other places I worked. I miss each of them. I learned so much from every gym and boss I had. I hope they are doing well!

Currently, I am the Group Fitness Manager of Retro Fitness of Stroudsburg. Each instructor here is unique. We have so much to offer and learn from one another. We are the largest Retro in the country. I am blessed to have this opportunity presented to me. I also am studying for my Non-Diet Weight Management certification. Every day I am learning something new! 

2014-2015 was a year of stepping out of my comfort zone. First, this past August, I ran the Super Spartan at Blue Mountain with team Sweat Like a Spartan. It was an extremely challenging race. It was great to see members as well as my co-workers and my boss from Sweat Like A Girl. Each person did a phenomenal job! I couldn't have asked to run with a better team for my first time! It was 8 miles and 25 obstacles. Each one of us helped another. I hope to do another one in the future!

As many people know, I began to try aerial silks. It was always a class offered while I was teaching Fight Club at Sweat Like A Girl. I thought to myself, "there's no way I'd ever be able to do that." My boss one day said, "Why don't you try it?" So I did. It took me over a year to do the things I am able to do now. To say the least, it took many failures to learn. It taught me how to stretch, become flexible, strong, and confident. It's a beautiful beast. Try something new! You might just surprise yourself with what you're capable of doing!

   

I just created my own Facebook page for fitness. I hope you will like it and follow it! Here's the link: https://www.facebook.com/pages/Mad-Southern-Fitness/1619427811665794

This past year I also came up with my own class. It's called Body Chisel. I would have never expected it to be as successful as it is! I love teaching it! We use our body weight, resistance bands, and body bars to target each muscle group. Each exercise matches the beat of the music to each song. I enjoy learning and hearing suggestions from patrons. Thank you for all of the feedback!

I promise to post more frequently! This post was to solely catch up on where I am in my career. Thank you for reading! 

P.S: Make sure you're having fun! ;-)