Functional Fitness and Nutrition

 

 

There are approximately 640 skeletal muscles within the typical human, and 206 bones. We were meant to move...a lot! There are many kinds of exercise, however each type in some way benefits our bodies. It is important to train your muscles to work together so that daily tasks are performed in the best way possible.  By utilizing upper and lower muscles at the same time, functional fitness exercises also emphasize core stability.  Regular exercise not only benefits mind and body, it can help prevent serious disease.

 

Programs for such vary in intensity and there is no shortage of them on the Internet. Stability balls, kettlebell and even yoga can aid in getting your body into shape.  Of course, the first thing necessary is, you have to do it! Not just occasionally or on the weekend, but consistently. If you are not comfortable with the atmosphere of a gym, you can purchase equipment for home use at a reasonable cost.  And should you need assistance with the use of the products, there are personal trainers who can come to your home.  Should you venture into the gym and are unfamiliar with the use of the equipment, most gyms have personal trainers on staff who can give you an overview of proper use.

 

 

Along with exercise, diet needs to be addressed and brought in check. My nutritional philosophy is that of clean eating. How exactly that is defined depends on who you ask. Jack LaLanne, the godfather of fitness (1914-2011) consumed a mainly vegetarian diet with daily home juicing, so lots of fruits and vegetables, whole grains and occasionally some fish.  One of the most popular today by Tosca Reno includes lean red meat, poultry, fish, eggs, fruits and vegetables, and whole grains. It leans heavily on foods being prepared at home. Mine is similar to both, so most do not vary much. No refined white sugar or refined white flour, no junk food (potato chips, pop, etc.), no fast food, no deep fried food, rarely ever alcohol (maybe 4 oz. red wine a couple times a year). I prefer to prepare my own food that way I know what's in it. I rarely darken the doorstep of a restaurant door.

 

This may seem overwhelming, but it really is not.  It's simply getting back to eating the abundance of your food in its natural, whole, raw state.  Your taste buds will adapt, just have your focus and mindset where it needs to be and you will be successful. Have a strategy, map out a written plan with goals...short-term and long-term.  Be informed...educate yourself regarding your personal health/exercise needs.  Consider a moral support system. Place yourself around people who will encourage what you are doing, not those who are out to sabotage your efforts. There are several big holidays just around the corner that typically entail a lot of eating and snacking on foods that are not healthy. Overeating is a serious issue, and more so during the upcoming months. Do not let that deter you.  You don't have to wait for the new calendar year to turn over to have healthy eating habits and get in shape. One of my favorite sayings came from a quote I saw from Runner's World.  "If you think you can, you can.  If you think you can't, you're right."

Learning To Run - A Novice Perspective

 

I have been anticipating writing this blog for a while now. I wanted to get a little more 'experience' under my belt! So now I write this, fresh off my first 5k running race, which indeed was an experience, albeit one of mixed emotions for me. From my novice perspective, comes much thought regarding running. I've always been a walker, and I have participated in countless 5k walking events over my adult years.  I can say now, walking vs. running is quite different!

 

So, why the change? Well, there is a story behind it.  When I got back into the gym and seriously made the commitment to be dedicated to lifting weights, I naturally wanted to work toward fit abs.  This has been an ongoing challenge for me, as I have an issue that makes it even harder to obtain that.  So in my quest for this elusive prize, I did some web surfing to try to find an answer.  What do I need to be doing to get this? The answer was aerobic...either swimming or running.  Well, I don't swim...I drown well...so the only other choice was running.  I had been doing HIIT (high intensity interval training) in the gym on the treadmill.  I determined I needed to 'take it to the streets'.  It was time!

 

So, I was off and running...literally! I started May 30th.  Probably a bad time to begin....as Midwest humidity was in full swing.  I didn't let that deter me though.  Sweat....there was a lot of that! I was certainly continuing on whether I felt like it or not.  About this same time, the company I work for sent out an email regarding an event that employees could participate in put on by the Indiana Sports Corp called 'Corporate Challenge'.  I had disregarded the email when it first came through, and actually deleted it.  After I started running, I began thinking perhaps I should reconsider.  So I did.  I told a co-worker who was one of the team leaders for the event, to give me a month to see how I like running and I would give her an answer as to whether I would participate. By the end of June, my answer was 'yes'...I would run in the 5k....and also a half mile run that was offered.

 

The days, weeks and months passed...finally the time was approaching.  During my training, I learned and encountered so much.  That in itself was a new experience.  What is nice, is I continue to amaze myself in what I am capable of doing once I put my mind to it.  Mindset is a strong tool! My first week into running, I got my first 'injury'.  I developed a blister under a toenail. Yipes! It is now, all these months later, back onto the road to recovery.  I have doctored and babied it all this time.  You do what you have to do.  I learned from that.  I switched over to running sandals to avoid a repeat of that.  I knew that I would need to invest in a good pair of running shoes with doing a competitive 5k.  (See picture above).

 

I started off running 1.5 to 2 miles.  My first run that I recorded with my app 'Map My Run', which a friend told me about, registered around 11 on pace.  That was my starting point.  It naturally varied over time. I had a few in the 8's....some short sprints, and many in the 9's and 10's, and even a few more 11's.  I think I'm so used to having such good workouts in the gym on weight lifting, that being up and down with running was frustrating. I was doing well with the shorter runs, around 2 miles.  When I started doing longer runs, my time suffered, but I knew if I was going to run 3.1 miles in a race, I needed to know I could run that far.  Getting a good time along with the distance was a big challenge...one I have not conquered yet.  I did interval training, taking one day, usually a Saturday and running one mile as fast as I could.  Another day, I'd run a longer distance and not worry so much about pace...then I'd have a couple days where I would put the two together.

 

To just say, 'get out there and run', didn't seem right to me.  There is a lot to be aware of and a lot to know. Injury can obviously sideline you, and I don't like unpleasant 'surprises', that's no fun.  I didn't do that when I started working out in the gym when I was in my 20's.  I learned what to do in order to avoid injury.  I've not had an injury because of lifting weights wrong...yes, I've had sore muscles for sure...but no injuries...that's because I educated myself.  I had opportunity when I was finishing up my CEC's (continuing education credits) for my personal trainer certification to take a course regarding 'preventing running injuries'.  Wow...what a great opportunity to learn about running.  It was very informative.  It has been so useful to me, because I can also apply what I studied.

 

I am a person who thrives on goal-setting.  Goals are not a means to an end.  They are part of the journey...not a destination, because once you set a goal, then reach it, you set another goal and so on and so on.  With this first competitive run in the rear view mirror, I do have more goals on the agenda.  I continue to strive to do better and be better.  As long as I keep my mind on the positive I will continue to improve.  I do not compare myself against anyone else.  I am unique, as you are.  The body achieves what the mind believes.  When I say, 'yes, I can', then I know I will.  I have overcome a lot.  I continue to tear down obstacles, and that is encouraging.  I have come a long way, and still have far to travel.  My personal motto is, 'never give up, never give in, never back down'.  I will either find a way, or make one.  Be unstoppable!

My results from my first competitive 5k:

 

 



Veggies and Pasta with Tuna (Rebel Fitt Exclusive Recipe)

Even though we're preparing to enter into the Fall season, there's still plenty of time to enjoy some 'lighter' fare...and pasta with veggies can't be beat...add in some tuna, and you've got a nice carb/protein combination.  Following is a Rebel Fitt exclusive recipe:

 

 

Veggies and Pasta with Tuna

 

5 oz. can tuna

2.25 oz can sliced black olives

8 oz. organic Fusilli pasta

1/2 small organic cucumber

1 cup organic broccoli florets

1/4 cup each organic orange, red and green pepper, celery

1/2 cup balsamic salad dressing

1-gallon sealable storage bag

 

 

Drain tuna and black olives.  Cut veggies in small bite size pieces...cook pasta according to package directions...drain.  Dump all into the gallon bag, add salad dressing, seal bag and toss well.  Pour into a bowl, cover with lid or plastic wrap and refrigerate at least 4 hours or overnite to mix the flavors.  Enjoy!



Bean and Veggie Medley - Recipe

Summer is a great time to eat cold foods...and what better way to get more protein than with some beans and veggies? This is a great meat-free dish...paired with organic bread and some sun-brewed tea makes a satisfying meal.  Another B-Fitt! exclusive recipe...share with family and friends.

 

1- 15 oz. can organic black beans

1 - 15 oz. can organic garbanzo beans

1/2 small can sliced ripe olives

1 large organic Roma tomato

2 stalks organic celery

1/2 small organic onion

1/2 organic green pepper

1/3 organic cucumber (burpless variety)

1 Tablespoon raw organic chia seeds

Additional seasonings to taste: pepper, dill weed, Braggs Organic Herb Sprinkles

 

 

Rinse and drain beans and olives.  Cut tomatoes, celery, onion, green pepper and cucumber into small pieces.  Add all ingredients along with seasonings and stir well.  (Note: you can leave the seeds in the tomatoes...good source of lycopene) Refrigerate several hours and serve cold.  Enjoy!

The Trickle Down Effect - Reaping What You Sow

 

 

Because of my interest and background in nutrition, I see it a lot.  Because of my personal trainer certification, I realize even so much more.  Sad thing is, most people don't get it.  I think of how we ate when I was a kid.  We did probably better than most.  My mom cooked from scratch, we always had a nice garden...yet we ate refined white sugar and refined white flour.  That was what we had back then, and we didn't know the dangers of these nutrient deficient foods or the health issues they cause...I guess in some ways ignorance was bliss.  Fast forward to 21st Century America where everything is 'out there' now.  Issues that were kept in the dark are now commercials on tv.  We really have no excuse to not be 'in the know' on our health or nutrition related facts.  Unfortunately, this is not the case.  Even working for a third party health insurance provider, it amazes me (in a bad way), that most people really don't care to look after their health.  They smoke, drink soda pop, eat fast food, eat deep fried foods, drink way too much alcohol, don't exercise, are overweight...etc...on and on.  This really concerns me, and it deeply grieves me, because I care about these things.

 

I had health issues that became beyond my control last year.  Mainly female related ones that I come to find out I was providing fuel for the fire for  through my poor diet...I was feeding the problem...literally.  Because of that, I know I came really close to being hospitalized...but I sprung into action and worked frantically to turn it around and bring balance back to my body.  To say this was a challenge would be an understatement! I struggled...and it fought back...but I was determined I was going to win, and I did.  When I speak of these things, it is on a very personal level with me.  Perhaps some would say I'm being mean.  No, I'm not.  I've become very passionate about this...it is my mission....to get the word out...to get people to make positive change...to move in a direction of being 'well'.

 

You might think you're 'ok' right now...nothing wrong...I'm functioning fine.  But oh, look out...beware...things can change and change drastically overnight.  What you don't see and don't feel going on inside of you can suddenly push its way out.  I don't need to research anything to write this blog today...the words just flow from my fingertips.  It's time...it's time for me to write this.  It's much needed.  I get frustrated when I see people taking their health for granted. But when I get on someone about it, it is out of care and concern.  Even more disturbing is most people don't make the connection.  It's not just one or two things that set up a chain reaction...it's pretty much everything.  It's what I call the 'trickle down effect'.  And believe me, you will reap what you sow...it's just a matter of time before it all catches up. I can not say it enough....nutrition IS your first line of defense.

 

As an adult you are responsible for your personal health.  It's not your doctor's responsibility to do it....believe me, they need you to not be well...that's what makes them money...but I won't go there now...that's a whole other blog.  First thing you need is radical diet changes.  I chose to do this last year...and cold turkey is the best way...that way you don't keep teasing your system with junk it doesn't need.  No refined white sugar, no refined white flour, no soda pop, no junk food, no fast food, no deep fried food, extreme limitation of alcohol...which really wasn't a problem with me.  Gone.  I hadn't drank pop in over six years...so that wasn't a concern.  How much exercise do you get? Walking to the refrigerator and doing elbow bends from your plate to your mouth with a fork don't count.  I'm talking aerobic, oxygen building exercise and strength training.  What is your BMI? Do you even know what that is? It's body mass index, it is a calculation of height and current weight that determines your percentage of body fat...and over 30% is considered overweight.  Really, I think that percentage is a little high.  Granted being 'slim' is not an indicator of good health, but being overweight/obese IS bad for your health! There is nothing healthy about it! I've been there, done that! Many years ago, I rocked that at 32% BMI, which is considered obese.  I'm now at 22%, putting me in the normal range.  I feel SO much better.  It is amazing what the right changes will do.

 

Not sure what you need to do? Please read the articles in my blog...this will give you a good start and get you on your way.  I cannot do this part for you. Evaluate your current diet and exercise.  Write it down so you can review it...track your food intake on paper...everything...every bite that goes in your mouth.  Be honest with it, otherwise you only hurt yourself.  Get with a nutritionist, a personal trainer and get on track with getting your health where it needs to be...it doesn't get any easier as you age. I could go on and on with this, but for now, I've said enough.  There is a lot to it, but you have to take the first step, otherwise you can't move forward. If you have questions, email me.... bfittpersonaltraining@aol.com  I would love you help you...it means a lot to me.  I put 'personal' in personal training! Best always.

Protein Packed Low Carb Wrap (recipe)

 

 

 

 

 

Protein Packed Low Carb Wrap

 

 

You will need:

 

1 low-carb whole wheat wrap

Nut butter of choice (peanut, almond, etc)

Fruit of choice (apple, banana, etc.)

Organic Greek yogurt, plain

Organic ground cinnamon

Organic ground nutmeg

 

 

 

 

Spread peanut butter, then yogurt over wrap...doesn't need to be fancy or perfect.  Cube and apple (or slice a small banana) to one end of the wrap (very important).  Sprinkle with cinnamon and nutmeg.  Start rolling the wrap as tightly as possible at the end with the fruit.  Cut in half to serve.  Enjoy! How simple is that? And yummy too!

What Will It Really Take?

 

 

I think given a choice, if it were 'easy', most people would choose to be fit.  It is evident by the numbers, that many are not.  A lot has changed over the last four to five decades...there are more overweight and obese adults, and even children are falling prey to this disease. Yes, obesity is a disease...sadly a growing problem here in the U.S.  Even for the average person desiring to 'get there', it can be a struggle, and really, probably what we most desire is unattainable.  I am beginning to realize this.  I don't like it.  I've invested a lot of time and energy into my goals, and even though the one I set for myself this year is a big one, I didn't feel as though it were impossible.  Ok, that being said, it's probably not impossible, but what will it truly take for me to get there, and am I willing to do what is necessary? That's the rub.  I have already changed so much and sacrificed where most people would not.  I did it for my health, so I could move forward and enjoy being healthier.

 

I have learned a wealth of information regarding health and exercise over the last 30 years.  I read, I study and research.  I don't know it all...far from it...I read more than the average person in this area, and in keeping up on my CEC's (continuing education credits) for my personal trainer certification, I have access to materials others do not.  I am fascinated by muscle mechanics...the human body is a marvelous machine, and I stand in awe of its abilities and diversities. It is truly amazing how one can transform their body...I have experienced this personally in the last year on a level I had never before seen. If you're looking to just lose weight to decrease your risk for certain disease, it's attainable to anyone willing to put in the effort to do it.  However, if you want more...like muscle definition and six pack abs, it's going to take a lot of effort, especially for women, as our bodies really aren't meant to get in that kind of shape. Our dominate hormone, estrogen, and the fact that we bear children, lends our bodies to carry more fat, naturally, especially in the middle section, our core.  This is certainly an area that many women would like to see in shape, and it seems like an endless pursuit to obtain it.

 

 

My biggest struggle has been being estrogen dominate.  I found this out late last Summer. This has caused many issues for me, and I have found will most likely hinder me from obtaining the look I long for and have been working so hard to get for the last year...that is disappointing to say the least.  What I don't like is the over use of 'photo enhancement'...aka: Photoshop.  The 'image' this presents is a false one, displaying an 'effect' that simply isn't so.  I see this, you see this, and you and I think, 'yeah, that's what I want'...but, you're not gonna get it and neither am I, because it's really an illusion. These faces you see staring at you from the cover of a magazine and within its pages is fake...these people are not the picture of perfection you are viewing...you won't get it, because they don't have it to begin with.  I'd really like to put a challenge out there for these fitness magazines...one issue with NO photo enhancements...give me reality! I'm fed up with the false front, really.  We all have imperfections, but you see...this kind of advertising sells...money, money, money...always the bottom line! Makes me wonder, how many magazines would they sell if everybody saw the 'real picture'?

 

I tend to set a level of high perfection in my own life, however I do not expect it from others.  Strange perhaps, but it's my personality.  I became involved in small dog rescue in 2008, and every dog that I have been blessed to foster and/or adopt, is far from show dog appearance...but I love the little 'quirks' as I consider them that gives the dog its uniqueness and steals my heart.  The tongue that sticks out because of missing teeth, an ear that bends down instead of sticking up, a missing eye...all these are attributes that give each dog character.  Even with these 'imperfections', to me they are perfect!  I fall in love over and over, and this folks is real life stuff!

 

A friend of mine posted an article to her timeline on Facebook titled 'The Cost of Getting Lean - Is It Really Worth The Trade-off?'  I am sharing the link with you so you can read it, as it is a very informative article and will give you valuable insight and assist you in determining what you want and whether it's something that is attainable for you in your pursuit of health and fitness.  You can read it at: http://www.precisionnutrition.com/cost-of-getting-lean?utm_source=Facebook&utm_medium=Social&utm_campaign=PromotedPost_CGL-Lookalike

 

I doubt I will 'give up' on my goal, the rebel in me won't allow that!  I will keep working toward it because my curiosity begs me to go for it. I will also continue expanding my knowledge in this area. My hope for everyone is better health and fitness, and I continue in the pursuit of learning everything I can to help.  This level of fit can only be obtained through proper diet and consistent exercise.  There are no quick fixes, no magic bullet...simply the 'old school' approach for actually working to get it.  It will take sweat, sacrifice and determination.  Your path may be a long one and have many twists and turns...but remember, this thing called health is a continual journey, not a destination.