How The Heck Do I Drop The Last 10 Pounds?

June 28, 2012 by Leave a Comment

How The Heck Do I Drop The Last 10 Pounds?

lose the last 10 poundsI am often asked about this dilemma: Why, after working out for months and months, altering their lifestyles and changing their diets, do many people get stuck on a “weight loss plateau.” Bringing us the question, “How the heck DO I lose those last ten pounds?”

Most people become locked in to their everyday routine, the one they used to lose weight and improve their cardiovascular health. But as their bodies have changed they’ve become more efficient, so the routine that once seemed like a killer now burns fewer calories. At best, this level of activity helps to maintain current weight and fitness levels, but does nothing to move us off the “ten-pounds-to-go” plateau.

Check out the Matrix Method Ultimate Sculpt Workout DVD to help you lose those last few pounds.

Losing those last stubborn pounds simply requires an increase in your exercise intensity a couple days a week—one that enables you to reach and maintain 80-85 percent of your maximum heart rate. When you reach that level, your metabolism gets an additional boost; moreover, the benefits of that boost last longer, so you burn more calories and fat at rest, not just during the workout. While the idea of working out harder, faster or longer than you’ve become used to may be daunting, the process itself can actually be pleasurable if you approach it correctly.

All in all, this is a sure-fire prescription for losing those last ten pounds. To get started, check out my Matrix Method Ultimate Sculpt Workout DVD. This innovative workout will work your entire body and provides 30 minutes of key “interval” training I mentioned that is essential in giving your metabolism a boost and maximizing calorie burn, with a very hot NO-CRUNCH–ZONE abs routine, and two 10 minute segments; one that targets and sculpts your core and the other to stretch, lengthen and rejuvenate your muscles.  Give it a try….what do you have to lose?

Here are some tips to help keep you active:

  • Incorporate “interval training”: picking up the intensity of the workout in short bursts. This can be applied to any aerobic activity.
  • If you’re working out alone, get into a group situation where you may be inspired to work harder by the others around you.
  • Find some motivating music – change it up. You body will most likely want to keep pace with the rhythm of your new tunes.
  • Add other simple ways to burn more calories to your daily routine, like parking your car farther from work, taking the stairs instead of the elevator or, stand and stretch while you’re talking on the phone. Yes, standing burns more calories than sitting, find any way at all to raise your caloric output.
  • Keep a food and activity diary for a week or two. You may be underestimating the number of calories you eat and overestimating the amount of exercise you get. Jotting everything down helps keep you honest.
Filed Under: Kathy's Corner, Motivational Tips, Recent Post, Weight Loss

Diet Myths and Facts – Why you should NEVER go on a diet

June 26, 2012 by 2 Comments

Diet Myths and Facts – Why you should NEVER go on a diet

Diets are bad for youI’ve worked with countless nutritionists over the years, with a range of specialties and degrees, and they all have one thing in common: Every one of them shudders when they hear the word “diet.”

The problem with “diets” are simple: It implies that your focus is short-term. When you go on a “diet,” you expect to deprive yourself of all the foods you love for a short period of time, just to lose weight.  Then, you’ll return to the old habits that led to weight gain in the first place. Next, well, I probably don’t have to tell you what happens next.

Of course, stepping off this roller coaster is easier said than done. In a recent survey for WebMD, 52% of Americans said they found it easier to do their taxes than to figure out a way to eat healthfully.

The key is to shift your mindset from “diet” to “lifestyle,” so you can begin a healthy eating plan that will eventually evolve into an effortless part of your life. So when people ask for “one little trick” for weight loss, I try to turn it into a bigger conversation: The question isn’t “What can’t I eat?” The question is “What are some habits I should start practicing for life?” And, of course, there are several answers to that. But here are the biggies:

  • Find the carb combo that works for you. If you’ve ever tried dieting, chances are good that, at some point, you’ve tried counting carbohydrates. Sure, there are plenty of good reasons to cut out refined sugars and starchy carbs (and there’s plenty of research reflecting how certain carbs can cause weight gain and other health issues). But following a strict “no-carb” eating plan may come with its own hazards. A recent study reviewed in Harvard Health Letter showed that people who eat breakfast with a combination of protein and carbs are more likely to lose weight and keep it off (as opposed to a no-carb breakfast). The trick is to make sure those carbs are packed with fiber so that you’ll feel fuller throughout the day. Steel-cut oats and fresh fruit are great options. And, make sure you still feel like you’re having a “treat.” Try a protein shake with some blueberries, unsweetened almond milk and chocolate-flavored protein powder for a delicious healthy-carb mix that will fuel you throughout the day.
  • Ditch the “diet” drinks. Sure, it’s calorie-free, but diet soda is a far cry from what most experts would consider a “healthy beverage.” People who drink it every day run a 61% higher risk of a vascular issue, according to a study in the American Journal of Clinical Nutrition. And, even when combined with an otherwise healthy diet, those who drink more diet soda are at an increased risk of metabolic syndrome–that means excess body fat, high cholesterol and increased blood pressure or blood sugar levels. Kinda defeats the purpose, doesn’t it? Bottom line here: Think about your drink.
  • Make home a healthy (and consistent) environment. We’re all creatures of habit, so if there’s food in our cabinets, chances are good that we’re going to eat them (even against our better judgment). That’s why making your kitchen a healthy environment is so important. The National Weight Control Registry, which tracks 10,000 people who have lost weight and kept it off, has learned that while everyone does it differently, the common thread with all of these people is that they eat the same foods in the same patterns consistently – and they don’t use weekends and holidays as an opportunity to “cheat.” Not that a delicious treat from time to time is always off-limits – but it’s important to avoid the “on-the-wagon / off-the-wagon” mentality – and one way to do that is to stock your kitchen with plenty of delicious and healthy food options you can eat on a regular basis.
  • Learn to read labels. Always check the list of ingredients for hidden fats, sugars, sodium and preservative. For instance, you’ve probably noticed the increasing popularity in “gluten-free” foods. And, while there may some value in cutting back on gluten-packed goodies (especially if you suffer from allergies), remember that “gluten-free” does not mean “calorie-free” or “fat-free.” In fact, many gluten-free foods are lower in fiber and nutrients than their “gluten-filled” counterparts. Not to mention that the gluten being removed is often replaced with sugar and fat.
  • Go green. Add as many greens as possible to your meals and snacks. That doesn’t mean loading up on iceberg lettuce. When it comes to going green, a good rule of thumb on choosing the healthiest options is “the darker the better.” Spinach, kale, broccoli and collard greens, for example, are all excellent sources of fiber, packed with a wide spectrum of vitamins and minerals, and with the right combination of ingredients, they’re surprisingly delicious (raw OR cooked). For some mouth-watering recipes loaded with yummy greens, check out my Feed Muscle Shrink Fat Diet book.
  • Exercise isn’t a four-letter word. A healthy eating plan is only half the battle. A workout routine that incorporates resistance, cardio and flexibility training will not only help speed up the weight loss process, but it will also boost your metabolism, improve your mood and overall outlook – and, of course, it’ll help keep you looking your best. For a complete weight-loss body makeover kit that will help you shape up your eating AND fitness routines, try my Body Sculpt Kit – a total home gym that includes the workouts, equipment, and nutrition plan you’ll need to set you up for success.
Filed Under: Fitness, Fitness Guide, Kathy's Corner, Motivational Tips, Recent Post, Weight Loss

Sugar: The New Drug Addiction

June 19, 2012 by 4 Comments

Sugar: The New Drug Addiction

sugarWhen it comes to diet, most of us have already gotten the message loud and clear: Sugar is bad. But not many of us realize just how serious a threat sugar can pose to our health and well-being. Don’t worry, the good news is right around the corner… but first, let’s take a closer look at this possibly-deadly white powder:

  • It comes in all shapes and sizes. Here’s a quick sugar anatomy lesson: Sucrose, or table sugar, is broken down into glucose and fructose. The primary difference in those two simple sugars is how our bodies metabolize them. Fructose is the real evil-doer here – it can lead to liver problems and other chronic diseases. And, because we’re consuming it in such mass quantities, the negative effects are profound. Unless you’re living under a sugar-free rock, you’ve probably heard that high-fructose corn syrup (HFCS) is bad news. The leading ingredient in many sodas and processed foods, HFCS wreaks havoc on our blood sugar levels, which zaps our energy, causes cravings, and is linked to type 2 diabetes.
  • The term “sugar addict” is no joke. New York Times columnist Mark Bittman says that eating too much sugar has become “the biggest public health challenge facing the developed world.” In fact, Americans consume around 18% of our daily calories from added sugar – a pretty hefty number, considering that this white stuff provides no nutritional value and comes with several known negative effects. And, like any addictive drug, it can be insidious. In one study, when rats were given a choice of sugar water or cocaine, 94% chose sugar water. And, rats that were addicted to cocaine quickly switched their preference to sugar.

Okay, so now for the aforementioned good news: Even if you’re hooked on sugary sodas, candy and fructose-laden snacks, you too, can shake the sugar habit. Here’s how:

  • Take it one meal at a time. Whenever I start people on a new eating plan, I ask them to keep a food journal so they can chart their daily eating habits – and what most surprises everyone is how much sugar we’re taking in, even when we’re not consciously eating “sweets.” The trick is to find healthy substitutions. Take breakfast, for example. A seemingly-innocent bowl of cereal with banana slices and a glass of orange juice contains as much as 70 grams of sugar, depending on your portion sizes. Here’s an easy switch: Mix your favorite sweet cereal with a low-sugar, high-fiber option like Kashi. Instead of regular milk, try unsweetened almond milk. Swap that banana for fresh blueberries. And instead of orange juice, jazz up a glass of water with a fizzy (and slightly sweet) vitamin C powder. Suddenly you’ve cut your sugar intake by more than half, and you won’t even feel like you’re making a sacrifice. Want more mouth-watering, low-sugar recipes? Check out my Feed Muscle Shrink Fat Diet book.
  • Think historically, not calorically. Start to take stock of your daily snacking habits. Do you tend to binge on sugar at a certain time of day, or in a specific atmosphere? Start to create different patterns for yourself so that you’re setting yourself up for success. If you’ve historically filled up on sweets in front of the TV, make a conscious decision to do something else with that time. (Ten minutes of crunches in front of the tube never hurt anyone!) Or, if the movie theater’s concession stand is your downfall, bring your own healthy snacks. Create a popcorn mixture that’s low in fat and salt, with a sprinkle of high-protein nuts. Or bring your own bar of dark chocolate so that you can resist the jumbo pack of Milk Duds.
  • Get moving. Exercise has a positive impact when it comes to processing sugar. In a recent New York Times article, Dr. Richard J. Johnson from the University of Colorado, said that working out can “significantly reduce the health risks associated with fructose and other forms of sugar.” And, the effects aren’t just short-term: A 2005 study at Duke University tested the effects of exercise on patients’ blood sugar levels, and found that their ability to process sugar effectively was improved 24%. And, when we can effectively process sugar, that means more effective weight loss, better energy levels, a lower risk of several chronic illnesses, and, in short: a higher quality of life.

Take control today. You can get 3 of my DVDs for only $25, so it’s as easy as ever to get moving and fight off that sugar habit. Learn more here.

  • Get off the roller coaster. As I mentioned above, sugar (and all of its ugly cousins) can wreak havoc on your blood sugar, creating a series of spikes and drops that lead to sluggishness, weight gain, and more. The best way to get off this roller coaster is to re-program your system with the right combination of foods to curb your cravings and balance out blood sugar. That means filling up on protein – which can inhibit sugar’s negative effects – and fiber, which slows down digestion and helps your body avoid those undesirable spikes. That’s why I’m so passionate about PGX. It’s a supplement of plant-based fiber (available in capsule or granular form), and when mixed with water just before a meal, it helps slow down digestion, create a pleasant feeling of fullness (making it easier to practice the elusive art of portion control), and most importantly for sugar addicts, it helps curb those cravings. So step off the blood sugar roller coaster, and step into a healthier – and yes, sweeter – way of life.
Filed Under: Kathy's Corner, Recent Post, Weight Loss

Which Whey and Why? The ultimate protein powder guide

June 12, 2012 by 3 Comments

Which Whey and Why? The ultimate protein powder guide

Whey ProteinDo you Protein Shake?

I recently had some laughs with friends when I was asked if stranded on a deserted island, which one item could I not live without? My answer? A blender – for protein shakes, of course!

Granted, plenty of more important things in life exist than a blender. But, I’m a firm believer that good protein shakes are the cornerstone of any healthy eating plan. If you do not protein shake, and the concept sounds less than appetizing to you, trust me: This just means you don’t have the right recipe. Not only are proper protein shakes chock-full of nutrients and amino acids (with ingredients that can contribute to muscle growth, weight loss and overall health), but with the right combination of ingredients, they’re mouth-wateringly delicious too.

Check out one of my favorite shakes:

Click here for the recipe.

Just follow these simple steps to create the perfect protein shake:

*Whey is The Way to Go* The foundation of a protein shake is, well, protein. And, knowing the difference between whey, soy, hemp, vegan, and a host of other options can be a little overwhelming.

When it comes to soy protein, the isoflavones can raise estrogen levels, which may negatively impact thyroid function and could lead to negative side effects. A little soy is fine, but there’s already so much of it in our American diet that I recommend skipping the powder version. Egg white protein, of course, is a good non-dairy option. And, there are plenty of other protein powders that are completely vegan and soy-free. But, as long as you don’t have an aversion to dairy, whey protein is the clear winner.

*Why Whey?* Many nutritionists call whey the “fast” protein. The body breaks it down quickly, which makes it more easily digestible. And, while it is derived from milk, a good high-quality whey protein is low in fat and lactose, so it’s generally considered safe even for lactose intolerant people. (If this is a concern, though, you should of course discuss this with your doctor before trying whey.) Whey is also high in amino acids, the building blocks for healthy muscle tissue.

*Isolate vs. Concentrate* When choosing a whey protein, look for whey protein “isolate” instead of whey protein “concentrate.” Isolate is a higher-quality, more purified version that has been treated to remove most of the fat and lactose, whereas the cheaper concentrate version can be higher in fat and carbs, not to mention on the clumpy side.

*The Vegan Option* Great brands like Vega offer protein powders that are packed with the same amino acids found in whey and animal products, but are vegan and soy-free – a good option for anyone who wants to increase their percentage of plant-based nutrients.

*Make Sure You Ace Your Base* The liquid base of your protein shake can make or break its nutritional value. Skip sugary juices (you’ll get fruity sweetness from your other ingredients – more on that later) and instead try a low-calorie option. I love almond milk because of its creamy texture and great taste. Milk is a fine option, too – but keep in mind that even 2% can ad unwanted extra calories. Another delicious base you may not have considered: Green tea. When it’s iced and unsweetened, green tea is delicious, calorie-free and loaded with antioxidants. (Not to mention a hint of caffeine for an added little burst of energy.)

*Mix Up Your Mixers* Your preferred extra ingredients are the icing on your protein shake. You can’t beat fresh fruit, but when it comes to smoothies, frozen fruit provides a thick, icy texture (and is far less expensive). On your next trip to Costco, load up on frozen bags of strawberries, blueberries, raspberries, blackberries and even mango and pineapple. They can stay frozen as long as you need, and the more options you have, the more delicious concoctions you can create! I also add a teaspoon of flaxseed oil to my shakes – not just for its creamy texture, but because it adds an extra boost of heart-healthy Omega 3 fatty acids.

Now, get ready to protein shake!!

Filed Under: Kathy's Corner, Recent Post, Weight Loss

Speed Up Your Weight Loss with Circuit Training

June 7, 2012 by Leave a Comment

Speed Up Your Weight Loss with Circuit Training

My friend Rafael and I started going to the gym together – and there’s no shortage of funny stories from our adventures there.  There was the time he struggled with a pretty light amount of resistance on the squat machine, and said to me, “You couldn’t do this, could you?” I wasn’t insulted, but  did show him a simple technique – pointing out that it’s all about the core.

Now, my workout buddy’s biggest revelation came when I introduced him  to the concept of circuit training – a key factor in developing my own strength and stamina.  Circuit training requires you to move  from one exercise to another quickly.  For example, you do one set of a strength training move, followed by a quick burst of cardio, and so on.  This is the style often used in those “boot camp” classes you may have seen in your local club.  So instead of spending 60 minutes working out, suddenly you’re out of the gym in just 30 minutes, and you’ve burned twice as many calories in the process.  After I took Rafael through his first circuit workout, I’ll never forget his response:  “I can’t believe I’ve wasted all these years!”

 

Circuit training isn’t just for fitness warriors

You can use this technique to make your workout count no matter your fitness level.   Even if you’re just walking in place, you don’t have to just walk in place:  Try doing 30 seconds of low-knees, followed by 30 seconds of high-knees.  For more seasoned workout buffs, try adding some treadmill work to your strength training routine.  (Run for one minute, jump off, do one set of an upper body move – push-ups for example – followed by one lower body – perhaps some lunges – jump back on the treadmill, and repeat.)

What I love about circuit training is that it’s structured and contained; there’s a beginning, middle and end.  And even better?   It’s the ultimate boredom buster.  Since you’re in constant motion from one thing to the next, you don’t have a lot of time to think about your grocery list, or what you’d rather be doing.  You only have a few seconds to focus on what you’re doing right now, and what you’re going to do next.  And couldn’t we all stand to live our lives a little more in the moment?

 

Build Your Own Circuit:

Try these five moves – and instead of resting between each set, do 60 seconds of medium-to-high intensity jogging-in-place.  Once you’ve completed the circuit, if  you have it in you….repeat it!

 

1) Discus Thrower

Stand with feet hip distance apart, holding light weights in each  hand.  Push your hips back into a squat and place the weights near  your right ankle.  As you rise, keep the left foot parallel and pivot  on the right toe, squeezing the right glute, turning your hips to face the left.  As you do this, sweep the weights in a fluid motion  from your feet, up and out, until they are over your head on the  left.  Do 12 on each side.

 

2) Hack Squat with Bicep Curls

Stand with feet hip distance apart holding medium to heavy weights.   Lift your left foot and drive the heel out, placing it on the floor about 12 inches in front your right foot.  Sit back into the hack squat by pushing your hips behind you, keeping your chest up.  As you come out of the squat, do a bicep curl.  Do 12 on each side.

 

3)  Push Ups

Get into push-up/plank position with your hands under your shoulders, tucking toes underneath you.  Keeping your abdominals contracted, slowly lower yourself to the floor to achieve about a 90-degree bend  in the elbows.  Exhale as you press back up.  Do 12 repetitions.

4) Penny in the Pocket with a One-Arm Row

Stand tall with your weight on your right foot.  Tap your left foot  on the floor behind the right keeping yourweight on the right foot. Using your left arm, pretend there is a penny on the floor that you need to bend over to pick up, then stand back up and put it in your pocket.

Do 15 with the right leg forward and 15 on the other side; that’s one set.

 

5) Kayaking

Sit upright with knees bent, feet on the floor, chest lifted.  Lift your feet off the floor, balancing on your sacrum, tucking your knees into your chest.  Place your hands on the floor by your hips. Swivel your knees side to side.

Advanced option:  Lift your hands off the floor and move the arms in opposition of the legs.  As the knees and legs drop to the right, your hands and elbows will aim at your left hip.  Do 30 repetitions.

Filed Under: Fitness, Kathy's Corner, Recent Post, Weight Loss

The Right Way to Stretch

June 4, 2012 by 3 Comments

The Right Way to Stretch

learn how to stretch to get the best out of your routine

Woman StretchingWhen we talk about exercise, we usually focus on what happens during the workout: The proper form, the number of repetitions, engaging the correct muscles, and so on – all elements of a successful routine. But, if you’re not following the right steps before and after you exercise, you might just be sabotaging your results and causing pre- and post- workout stress to your body.

Let’s take a closer look as to why stretching is so important and why using the right warm-up and cool-down are so crucial:

Warming up can work wonders. People often get confused about the concept of warm-ups. Sure, it seems simple enough – do some stretches, jog around a bit, and get moving. But, a proper warm up can mean the difference between getting limber, achieving peak performance with a full range of motion… or, running the risk of injury.

The trick to a successful warm-up is choosing movements that will mimic the range of motion you’ll use in the activity you’re preparing to do. If you’re about to go for a run, for example, your warm-up might start with a brisk walk to loosen up muscles and joints, followed by a light jog, gradually building up to a more challenging pace. And, regardless of what exercise you’re doing, remember: The more intense you intend your workout to be, the longer (and more thorough) your warm-up should be.

When and how-to stretch. Research has suggested that certain types of stretching before a workout may actually do more harm than good. Last year, the American College of Sports Medicine advised against it prior to workouts or competitions. But, when people hear about those studies, they’re often confused: “Does this mean stretching is actually bad? Okay, guess I’ll skip it altogether.” In order to understand the value of stretching, you have to understand the difference between static stretching and dynamic stretching.

“Static Stretching” is the definition of what generally comes to mind when we imagine stretching: Holding a pose for a long period of time. It’s key to avoiding injury because it transports oxygen to the limbs and removes the waste product your cells produce during activity. That means less soreness, improved flexibility and a restored sense of calm. One thing static stretching does not do, however, is adequately warm the muscle. That’s why it’s important to do this type of stretching after your workout. To take those stretches to the next level, grab a stretching strap (like the one found in my Body Blast Kit). Elastic straps are great. They are lightweight tools that let you use your upper body strength to stretch your lower body more easily (and vice versa).

“Dynamic Stretching,” on the other hand, is good to do before exercise. These stretches are actually specific movements that loosen up muscles, increasing blood flow and body temperature.

Don’t forget to refuel. Eating within 90 minutes following exercise is important to replace your glycogen stores and help rebuild muscle tissue. A combination of protein and carbs will help speed up your recovery time, and increase your strength before your next workout. That’s why I’m such a fan of protein shakes. The right mix of whey protein and fruit makes a light but satisfying post-workout snack. They’re chock full of amino acids (which increase the rate of building muscle), and may be easier to digest after exercise than whole foods. In my next newsletter, we’ll dig deeper into the power of protein shakes (including some delicious recipes), so stay tuned.

Now that you’re prepared for the pre- and post- activities of a workout, go out and get the best of your routine. Whether you’re working out to some of my DVDs or getting ready for a MP3 walking routine, stretching can ensure you get the best out of your workout.

Filed Under: Fitness, Kathy's Corner, Recent Post