welcome to the OTAC Blog

Spring has sprung and it’s time to head outdoors for some healthy fun!

As I was pondering what to write about this month, I thought about how many of you want to move more and often don’t realize how powerful walking or jogging can be for your health and fitness–and for your mental well-being! I also know that many of you like to have a specific plan with a goal, so here it is.

Enlist a friend or family member to join you in a 5K challenge. This article contains a seven-week program designed to get you moving, go the distance and feel really great inside and out!

The following program was designed with the novice in mind. No running or long-distance walking experience required. Yes, anyone can do it! And it won’t take you hours and hours each week to accomplish it – you can fit it into your schedule.

There are quite a few opportunities in our community to sign up for a 5K walk or run—and many of them benefit a local nonprofit organization. This will give you something to work towards and allow you the opportunity to help your local community. It’s a win-win for everyone!

Spring is so beautiful in Virginia and Warrenton is a great town to take it outdoors!

VIEW KIM’S 5K TRAINING PROGRAM

Not interested in training for a 5K? That’s okay, here is another idea:

I have made a commitment over the last several years to take my meetings outdoors. If I have a one-on-one meeting with a staff member or a client, we take a walk. We are able to discuss our business and I find that staff members are more relaxed. Our meetings end up being more productive and we both feel better after having moved around during our workday.

Give this a try! I promise you will not be disappointed!

Do you think of eating in a positive manner and simply enjoy the food you are having? Or are you more likely to focus on what you should not or cannot have based on the desire to drop a few pounds?

Considering the focus on obesity and related diseases and the fix-it-all fad diets that offer quick results but often leave us feeling deprived and frustrated, it’s easy to understand why we approach healthy eating with some negativity—and perhaps even confusion and fear—instead of with a positive attitude.

Time to start appreciating your body for all the good it does, and fueling it to say thank you!

Summer brings us in-season fresh vegetables and fruits, the opportunity to cook outside on the grill and prepare make-ahead cold salads. All of these cooking methods and food options can be easy, delicious and nutritious! Instead of focusing on the negative aspect of can’t, focus on the positive aspect of yes I can…and enjoy!

The following are some recipes for you to put into your summer mix:

Fruity Oatmeal
Enjoy this whole-grain, fresh fruit breakfast, prepared in less than 15 minutes!
Makes three servings – Each Serving 241 calories/8 grams protein/39 grams carbohydrate/6 grams fat/2 grams fiber.

2 cups water
¼ tsp salt
1 cup regular rolled oats
1 cup coarsely chopped fresh peaches (or apple if preferred)
¼ cup raisins
1/8 tsp. cinnamon
1/3 cup chopped raw almonds
2 tsp. brown sugar
½ cup skim milk

In a saucepan, bring the water, oats and salt to boiling. Stir in peaches, raisins, cinnamon and nuts. Reduce heat and simmer five minutes, stirring occasionally. Cover and let stand for two minutes and serve. (Add more water if you like a thinner consistency.)

Garbanzo Bean and Vegetable Salad
Garbanzo beans, also known as chickpeas, have a mild and nutty flavor. Beans are filling and contain a significant amount of protein and fiber. This is a great salad to tote for lunch, so long as you keep it cold.

Makes three servings – each serving 245 calories/18 grams protein/8 grams fiber/25 grams carbohydrate/8 grams fat.

2 tbs. lemon juice
Dash of Tabasco
1 tbs balsamic vinegar
1 garlic clove, crushed
1 tsp basil (1 tbs if fresh)
1/8 tsp pepper
1 – 15oz can garbanzo beans rinsed and drained
1 ½ cups chopped broccoli
1 7 oz can diced tomatoes, un-drained
¾ cup cubed part skim mozzarella cheese
½ cup sliced carrots
In a large mixing bowl, combine the first six ingredients. Stir in remaining ingredients. Cover and refrigerate for at least 4 hours.

Cold Chicken (or Shrimp) Salad with Citrus Vinaigrette
Makes three four-cup servings. Each serving 350 calories/33 grams protein/10 grams fat/32 grams carbohydrate/4 grams fiber

3 tbs white wine vinegar or white cider vinegar
1 garlic clove minced
1 tsp. sugar
1 tsp. grated orange peel
2 tbs. olive oil
2 medium oranges, peeled
1 lb. cooked chicken or shrimp cut up
1 tbs. chopped pimiento
10 cups torn bibb, boston, spinach leaf lettuce mix
¼ cup sliced green onion

In a large bowl, combine the first four ingredients, whisk in oil and set aside the vinaigrette mixture. Cut the oranges in ½ inch slices, and quarter each slice. Add the chicken or shrimp, pimientos and oranges to the vinaigrette and toss to coat. Cover and chill for at least one hour. Just before serving, toss mixture with lettuce and onions.

Grilled Rosemary Salmon Skewers
Oil your grill well to prevent sticking and keep a close eye on the fire to avoid flare ups!

Makes 4 servings – 2 skewers each. 246 calories/15 grams fat/4 grams carbohydrate/23 grams protein/1 gram fiber.

2 tsp. rosemary minced (fresh is best)
2 tsp. olive oil
2 cloves garlic minced
1 tsp. freshly grated lemon zest
1 tsp. fresh lemon juice
½ tsp salt
¼ tsp pepper
1 lb. fresh caught center cut salmon filet skinned and cut in 1 inch cubes
1 pint cherry tomatoes

1. Preheat grill to medium.
2. Combine first seven ingredients in a medium bowl. Add salmon; toss to coat.
Alternating the salmon and tomatoes divide among eight skewers.
3. Oil the grill rack. Grill the skews carefully turning once, until the salmon is cooked through 4-6 minutes total. Serve immediately.

One final thought: always start your day with breakfast and continue to fuel your body throughout the day. Very simply put, your brain and body require nutrients throughout the day for optimal function and performance.

By satisfying your hunger with healthy daytime meals, you will not only perform better throughout the day at work and at play, but you also will ruin the appetite for the evening “junk food” binge that contributes to fat gain. Bon Appétit!

~Kim Forsten

Pizza is one of those things that everyone seems to love – Almost every culture eats some form of the dish. Although appealing to so many, it is has never been known as a healthy offering – due to it’s highly processed nature and saturated fat content.

This recipe gives you a healthy option for pizza. It has been lightened up by using homemade ingredients, lean protein, lots of veggies and a thin whole wheat crust. If you like pizza, this might become a staple on Pizza Night!

This recipe serves 2 people:

Calories: 325
Fat: 10 (2 saturated)
Carbs: 25
Fiber: 8
Sugar: 3.3
Protein: 33.5

Chicken Pesto Pizza

Ingredients:

Boneless Skinless Chicken Breast cooked and chopped (6 oz)

Salt and Pepper to taste

Olive Oil Cooking Spray

Whole Wheat Tortilla

3 tbs Pesto (recipe below)

1/2 cup small broccoli florets

¼ cup thinly sliced sundried tomato

1/3 cup cheese (aged cheddar, mozzarella, feta or harvarti)

Season chicken with salt and pepper. Preheat oven to 400 degrees. Place tortilla on lightly sprayed baking sheet. Spread pesto evenly on tortilla. Mix all of the ingredients EXCEPT the cheese in a bowl and spread evenly over pesto. Top with cheese. Bake for about 10 minutes.

Pesto:

This makes 8 servings and can be stored in the fridge for a couple of weeks

Or in the freezer for prolonged storage.

Ingredients:

2 cups packed basil leaves, fresh

A little more than 1/3 cup olive oil

1/3 cup grated parmesan cheese

¼ cup pine nuts

4 cloves garlic

Add the basil leaves first to a blender or food processor in small batches ad process until well chopped. Add the remaining ingredients in small batches and blend. Process the pesto until it forms a thick and smooth paste.

OPTIONS:

Vegetarian Options – just add more veggies (spinach, arugula, asparagus, red bell pepper) and eliminate the chicken.

Lactose Intolerance – cheese is not necessary!

Original recipe courtesy of Precision Nutrition. Recipe modified to lower calorie/fat content.

My life could have ended up in a very different place from where I am now. When I was younger, I struggled with self-esteem, body image, and dysfunctional family dynamics. Then a weekend self-awareness workshop changed my life. I learned something there that changed me forever. I learned was that I was OK and that there was nothing wrong with me. That belief became the foundation on which I built my new outlook on life.

This may seem like a pretty simple fact to you, but it hit me like a lightning bolt and set me on a totally different life course. Once I incorporated that idea, I opened myself to other ideas. I realized that I actually deserved happiness just like everyone else. I was smart, capable and strong…I could do things…things I never thought I could. What a tremendous awakening and what a relief…I was OK! I began to want to get to know myself…I stood up for myself. I began to like myself and see my potential. I wanted to be visible. I let go of the irrational fear that people would reject me. I realized that I needed to connect in order to live my life to its fullest potential. I was actually changing my course!

Now, it did not happen overnight, and I did not (and do not) get it right every time. It took (and still takes) incredible hard work and every day is not a perfect one. But the momentum of my life continues to head in the right direction…one that is positive, healthy, and strong. It is still a challenge to maintain balance and make the right choices, but it is a challenge that I embrace and enjoy. I have come up with an effective approach that helps me to manage my life and I would like to help you find yours. This is not a cookie cutter approach! It has to be custom designed just for YOU.

My journey included obtaining the education and credentials to complement my personal experience to give me the opportunity to help other people. My reason for sharing my story with you is to give you hope that your past does not have to dictate your future. Let go of the past… Let go of all of the self-doubt, self-loathing, and shame for the failed attempts to change your life. Let go of your fear, go for it and you will be amazed at what you can do.I want to help you design your own unique, realistic, and rewarding future. Let me help you get there, AND stay there. You deserve it! YOU really do and you can do it, once and for all. No matter how big or small your desired change or what issues challenge you, success can be yours. Whether you struggle with addiction, low self-esteem, health & weight problems, social isolation, life stress or poor life management, there will be a time when something clicks…that moment when something comes alive inside of you …You will know it and you will be unstoppable!! Let today be that day…let it happen.

Reserve coaching sessions online here, or call 540-349-2791.

The New Year is still young as I take on a new chapter in my life…. but before I tell you what that is, let me tell you a little bit about my upbringing….

I have always loved to exercise! Running was my outlet; my way of expressing my happiness, nervousness, excitement, or sadness. I started running when I was eleven as part of my school’s cross country team. I love the way I felt and the freedom it gave me each time I started a run. Getting the award ribbons after the meets wasn’t so bad either! Throughout all the stages and changes in my life, my desire to run has always remained constant and true.

My love for food was just as GREEDY as my love of running. Growing up, I consumed a lifetime of Little Debbie snacks. I’m sure I ate a banana or two in between the Swiss Rolls! As a child, I was told to always finish what was on my plate. My mother would tell me about children halfway across the world that were starving and would love to be able to eat what I had on my plate. After I had children, I didn’t want to force them to eat everything on their plate….so I finished it for them.

As I got older, my body started telling me that running just wasn’t cutting it anymore. My eating habits were less than desirable and my cholesterol was evidence of that. I have tried very hard to encourage my children to make healthy food choices since they were young while at the same time ignoring my own advice to them and consuming whatever I wanted. I took a look at my life and my children, and knew changes needed to take place NOW.

The changes I made at first were small. Just the simple act of eating together as a family, so my children could see that mommy was eating the good food right there along with them, made a huge impact. They would try something different which would encourage me to add variety to our meals. It’s not always perfect at our dinner table. We still have the occasional groans, with the disgusted face proceeding, “What’s THAT?!”

Along the way I became part of the OTAC team which continued to encourage my positive outlook on a healthy lifestyle. My role as a Fitness Coach brought me close to members who were new to exercise and wanting to know how they could improve their nutrition as well. I identified with their frustration on how to get started on the path to better nutrition amidst all the confusing and misleading information out there in the media world.

This is where my new chapter comes in…

I became a certified Nutrition Coach to help, educate, encourage, and guide not just myself and my family, but others who are considering a change or are ready right NOW to eat better and lead a healthier way of life. We can make this change together!

It is the new year – the time we all feel the enthusiasm of a fresh start. Most of us have renewed energy to lose weight; unfortunately, for many of us the energy and enthusiasm fades within a few months.

To quote the ancient Chinese philosopher Lao Tzu, “The journey of a thousand miles begins with one step.” So too, a weight-loss goal, no matter the size, begins with a series of small steps in the direction of a healthier lifestyle. This article, along with future articles in 2012, will focus on the steps we can take and changes we can make that will lead us to a lean, healthy body. Instead of focusing on the 30 pounds you want to lose, focus instead on the steps needed to support a healthier way of life. Each small step in the direction of healthier eating will empower you to meet your weight-loss goal, resulting in a body that is lean, a mind that is strong and the energy needed to complete your daily activities.

Whether we’re focused on our body or our homes, everyone loves a makeover! There is something exciting about change and improvement. This kitchen makeover is not about new cabinets and granite countertops. It’s about improving the functionality of our kitchens to support our weight-loss goals and fuel our bodies to be the best they can be!

Out with the bad

Getting a new look starts with taking a good look at the food in your kitchen. Read each label, and determine which food items support your move toward healthy eating. Most of us will find we have food in our kitchen that supports our commitment to a healthier lifestyle. Let this serve as a reminder that you’re already taking steps in the right direction!

As you conduct your inventory, you’ll likely discover a number of food items that have little or no nutritional value. So long as these items remain in your kitchen, either you or someone you love will probably eat them. Of course, eating food with little or no nutritional value moves you no closer to your nutritional goals. Go through your pantry, your cabinets, your fridge and your freezer and rid yourself of the foods that have no real nutritional value. Remember: it’s better to dispose of junk than to eat it.

Smarter shopping

Now that you’ve inventoried your kitchen to ensure the food you have there supports your move toward a healthier lifestyle, be sure your next trip to the grocery store supports that goal, too. Remember, old habits die hard. Set yourself up for success in the grocery store by creating a grocery list and sticking to it. Your list should include only foods and drinks that coincide with your nutritional goals. Ask yourself, “If the food isn’t good for me and my family, why buy it in the first place?” If you feel like you can’t refrain from the cookie aisle, consider calling your order in ahead of time or ordering your groceries online. Our local grocery stores provide this service for a nominal fee; this will save you time, can save you money, and help you avoid impulsive purchases. Ridding your kitchen of unhealthy food choices and keeping them out by shopping wisely are important steps toward maintaining a healthy lifestyle.

Smarter choices

Replace the foods that aren’t helping you reach your goals with foods that do. A good strategy is to write down the typical junk foods you have on a regular basis, and next to each one, select a nutritional replacement. Plan ahead for these substitutions; it’s important that it be something you like and can live with. Making food choices that are more beneficial can sometimes require help. You may need to do a little research or seek the help of a professional.

Beyond food

Make your kitchen a fun place to be! There are several simple steps you can take to “build” a kitchen that you’ll enjoy. Among my favorites:

Turn on some music! Listening to music while preparing meals and as the background when eating serves to enhance the whole dining experience.
Watch TV. Get one for your kitchen, and enjoy your favorite shows while preparing meals for yourself and your family.
Have the right equipment. Make sure you have the basic kitchen tools to help you prepare healthy snacks and meals.
Keep your kitchen clean and de-cluttered. Create an environment where you feel good and you’re much more likely to make better food choices.

Healthy eaters have healthy homes. People who truly want to improve their lifestyle ensure that their environment supports these goals. Changing your surroundings through these simple kitchen makeover steps is one of the best ways to start your health and fitness journey.

Energy drainers are those things that we are tolerating, ignoring, or putting up with that are draining us of our precious energy. Energy Drainers can be mental or physical clutter and when they are handled, you can reclaim the energy that is being used up by them.

There are four types of energy drainers that are particularly detrimental to us: Stuck on It, I Wish, Worrying, and What Ifs. All of these are double whammies in that they not only drain us of our energy, but they produce no positive results.

Stuck on It

This is when we use our energy to focus on things that can’t be changed. You see, problems deplete our energy when we continue to focus and talk about them long after we’ve done everything we can with them. For a lot of us, it is hard to let go of something without reviewing why it happened. We can get stuck on questions such as: What could have been done differently? How could I have prevented it? How will others judge me?

Here are a few more examples of questions and thoughts that help us stay stuck:

Why did he/she do this?
Why did this happen?
I still can’t believe the relationship is over.
I shouldn’t have done that.

If you are thinking these thoughts over and over and over again, you are Stuck on It.

I Wish

When we are Stuck on It, we can also get caught up playing I wish. The I Wish game is when we repeatedly think things like,

I wish that hadn’t happened.
If only I had…
If I just could have…then it wouldn’t have happened.

Playing the I Wish game is an indication that you are unable or unwilling to accept the outcome of a situation, learn from it, and move on.

Worrying

Let me first make a distinction between productive planning and worrying. There is no denying that we need to have goals and plan for our immediate and long term future. I am talking about unproductive worrying here that acts as an energy drainer and inhibits our ability to fully engage in our present. Either we can’t act because we are too worried about our chosen course of action, or when we finally do act, we worry so much about our choice that we become Stuck on It. Clearly, an unproductive cycle that leads us nowhere fast.

What Ifs

Again, a distinction needs to be made: It is always a good idea to look at the possible outcomes of an action that we are considering. However, when we continue to ask “What If” over and over we inhibit our ability to see the picture clearly and move forward. Here are a few examples of thoughts that might indicate you are playing the What If game:

What if people reject me?
What if I try and fail?
What if I look stupid?
What if I don’t know how to do it?

Other types of Energy Drainers:

Procrastinated tasks (these are the things that are hanging over your head)
Exercise & Losing Weight
Quitting Smoking
Cleaning
Work projects

It actually takes more energy to procrastinate something that it does to actually do it!

Emotions tied to the past
Guilt
Shame
People: these are the people that leave you feeling exhausted after spending time together. Examples include:
Mr/Mrs. MeMeMe
The one-upper
The downer.

All of these Energy Drainers can inhibit our ability to move forward toward healthier life goals. We exhaust ourselves when we continue to expend energy on something that is finished. Wishing about the past and worrying about the future guarantees that you will miss out on the present. Imagine all the things you could do if you freed up some of the energy that is currently being misdirected. You already have all the energy you need within you. Reclaim it and unleash your true potential.

What is draining you of your energy? Are you stuck on something? Are you a worrier? A procrastinator? I challenge you to take a look at one thing in your life that is draining you of energy. No matter how big or small the energy drainer, you will be amazed at how freeing it will feel to let go of it.

How?

Identify the Energy Drainer (e.g., worrying about something)
Ask yourself, “Is this productive or not?” “How will I benefit from worrying about this?”
If no productive results are likely to come…LET IT GO! Make a conscious effort to stop the energy draining thought.

Need help? Have questions for Sharon? Call 540-349-2791 or email: Sharon@OTACFitness.com.

Ahh….spring is in the air. And with it comes the blooming flowers, more sunshine to enjoy in the afternoons, the breakout of capris and tees from storage, and of course, spring training for upcoming races!!

To add a little spice to my workouts, I signed up for a Duathlon (that would be a run, bike, run combo–no tri doggy paddling for this girl). Now in the past, when I’ve signed up for any kind of race, I immediately drew out a training schedule for my workouts.

What I ate was usually a secondary thought (Ok, sometimes it was a tertiary thought…)

Oh, how times have changed. My focus now is what to eat before and after my training sessions, as well as having an organized exercise plan. Having a well-balanced eating plan coinciding with your exercise routine can enhance your performance by providing your muscles with fuel and repairing your tissues so you can get stronger and be ready for your next workout. Keeping a food and activity journal helps you stick to your goals by tracking your calorie intake and output, discovering those pesky eating triggers, wiping out bad habits, and learning how to motivate your body by eating properly and staying active.

Now, I don’t plan on bringing home a trophy (although my husband says he’ll clear off a space on the mantle for one). My race goal is pretty simple: Finishing strong thanks to my balanced nutrition and training plan.

Did I mention finishing??!

Here are fundamental nutrition tips for those of you that are the mere mortal, non-elite athletes training to finish strong in a race:

PRE-WORKOUT GRUB

Filling up your body’s energy tank prior to a workout can provide you with more energy during your workout. The challenge is knowing how much food you can consume before your workout. Everyone is unique and will burn fuel at a different rate: Some can eat a full meal as little as an hour before a workout, while others have to wait much longer. Ensure that what you eat is easily digestible. You should experiment with the timing to suit your individual needs and keep track of it in your food/activity log.

If you’re an early riser, you want to make sure that you have consumed something that will get you through your training. Remember that your body has been without food for several hours during the night, so you cannot expect to get the best out of your training if you do not fuel your body properly. Eat foods that sit well in your stomach in the morning. This could be a yogurt smoothie, banana, oatmeal with whey protein mixed in, or a slice of whole wheat toast with peanut butter.

SKIPPING MEALS IS A NO-NO

You might think training for a race is a great time to cut back on calories so you can lose some weight before the big race. WRONG! When you increase the intensity and the duration of your workouts, you need to nourish your body adequately. This means putting an eating plan in place that will ensure you are meeting your body’s increased nutrient needs. Skipping a meal will unfortunately set you up for an overindulging disaster later on in the day.

BECOMING A VACUUM AFTER WORKOUTS

You just completed an amazing workout and you feel alive and energetic, albeit a little tired as well. You go to eat something and think, “Hmm, I must have burned at least 2000 calories during my workout! I’ve earned that second helping AND that triple thick, extra large chocolate shake.” Don’t devour everything that falls helplessly in your path after a long training session. You can still eat your favorite foods as long as portions are kept in check and a balanced menu is in place.

EAT UP RIGHT AFTER YOUR WORKOUTS

After an intense workout, your body is ready to soak up nutrients used to refill and repair your body. Protein assists with muscle repair and growth while muscles rely on carbs for fuel. Make sure you are eating the right combination of high-quality protein and complex carbohydrates within 30 minutes to one hour after your workouts in order to speed post-workout recovery. Studies show that the balance is a 4 to 1 ratio of carbs to protein.

When you train in the evening, you might not be ready to eat dinner until very late. Later that big meal will still be churning away when you go nighty-night which can influence your sleep and increase your storage of fat. Eat your main meal at lunch and consume a small post-training meal. A few ideas are eggs on toast, homemade bean and veggie soup with bread, or a small protein & carb shake. Find what works best for you!

QUENCH THAT THIRST

Hydration is a key element of training for any endurance event. Proper hydration enhances performance, helps cool the body, delays fatigue, and prevents injuries associated with dehydration and sweat loss. Make sure you are satisfying your basic fluid requirements as well as increased fluid needs when training. Hydrate before, during, and after exercise.

SUM UP

What you eat plays a huge role in your training. Without putting an eating plan into place you will undermine all the hard work you’ve been establishing. You want to make sure that you are nourishing yourself correctly by eating a wide variety from each food group to ensure you get the nutrients your body needs to recover and grow stronger after each training session. Tracking your food (don’t forget water too!) and activity will keep your training and nutrition goals in check. Having a solid nutrition plan will get you to that finish line.

Finish strong….and maybe bring home that trophy!

What is Your Energy Balance Equation?
(As seen in Warrenton Lifestyle Magazine)

The first step in this four-part series to a Lean Body was to makeover our kitchens. Hopefully, your kitchen is now a cooking-friendly environment, jam-packed with nutrient dense foods, and one of the “happiest” rooms in your house!

Step 2 to a Lean Body is developing an understanding of your energy balance and finding the balance that works for you.

What is energy balance? Very simply stated, it is the difference between the amount of daily calories you take in (energy input) and your daily energy output (exercise, normal daily activities, the energy consumed to run your bodily functions). The difference between these two numbers results in a negative balance (weight loss), a positive balance (weight gain) or an even balance (maintaining current weight).

If only it were that simple….

Researchers have developed numerous calculations to help determine how best to formulate a weight loss plan. Unfortunately, there are many equations, with many variables; it can be difficult and frustrating to decide which method will work best to achieve energy balance and meet your weight-loss goals.

The Exercise Equation:
Experts recommend that an individual burn 1000 calories weekly to improve health, and 2000 calories weekly to lose weight and improve fitness levels. For many whose weight loss goal includes an exercise program to meet that goal, in order to burn enough calories to lose weight they will need to exercise harder, longer and/or more frequently to yield the 2000 calorie-burn. Research in this area suggests that requiring beginning exercisers to sustain longer/harder or more frequent workouts does not aid in their compliance for long term activity and weight loss. They simply don’t stick with it. Burning 1000 calories may be a more reasonable expectation of beginners, and will likely result in some added health benefits, but the 1000 calorie-burn is unlikely to result in weight loss. Since most people want to lose weight, the exercise equation alone will not work for most people.

The Metabolism Equation:
Another important factor in determining one’s energy balance is calculating the Resting Metabolic Rate (RMR), a key component in one’s ability to burn calories efficiently. RMR is based on the amount of muscle tissue in our bodies. Muscle burns calories more efficiently than fat, so it is important that we
perform exercises that promote an increase in lean tissue. While the response time varies from person to person, research indicates that it can take between 6 and 10 weeks of regular resistance training to increase muscle enough to have a real impact on RMR. Research has also shown that the amount of energy (calories) we take in daily is vitally important to the growth of lean tissue. Unfortunately, those who seek to lose weight often go on a very low calorie diet, which conflicts with the body’s need for calories to build muscle. The body recognizes when it is not getting enough energy, and on a restricted calorie diet will store fat rather than building lean tissue. In the long run, weight training on a restricted calorie diet interferes with building muscle, and thus interferes with increasing the RMR that helps maintain a healthy weight.

The Nutrition Equation:
We must also consider one other factor associated with exercise and weight loss – the nutrition equation! As you can see from above, nutrition plays a key role in both the exercise equation and the metabolism equation, it may be the single most important equation but listen to this:

Research has proven how even modest intensity exercise can boost caloric intake by up to 383 calories per day! Whether this increase is due to a need to satisfy hunger, restore energy or fulfilling the need that we feel like we should reward ourselves for working out, you can see how this can have a negative impact on the effort you are putting into your weight loss goals. In order to meet our weight loss goals, you have to keep the energy balance in check. Slow and steady wins the race on this win through adequate nutrition and weight lifting.

The YOU-equation:
The equations described above have the potential to be helpful; however, there simply is no universal one-size–fits-all formula that meets everyone’s needs. We are physically unique and face a host of unique challenges in our quest to achieve a lean body. Even with all the variables to consider, I believe there is a simple two-step approach that allows us to achieve our unique energy balance. I call it the You-equation: it’s simple, it’s specific to you, and you can make it happen.

Most of us follow a pretty set routine from day to day, and creating the You-equation starts with writing down your daily schedule. (it is not necessary to do this every day, simply get a good idea overall from which can take action!)It may look something like this:

6:00am Rise – Shower and get ready for work and prep family for the day
6:45 Breakfast
7:15 Commute to work
8:15 Arrive at work
8:30-12:00 Seated at my work station

4:30-5:30 Commute Home
5:30 Take Child to soccer practice – sit and watch
6:30pm Pick up Dinner
7:00pm Arrive home eat dinner
7:15pm-8:15pm Laundry, Kitchen Clean up, Misc Chores
8:15pm-9:15pm Check emails while watching TV, pay bills etc.
9:15-10:15pm Complete household chores
10:15pm Get Ready for Bed
11:00pm -6:00am Sleep

In the above example, this person is awake for 17 hours, seated for an estimated 12 hours, sleeping for 7 hours, and moving around a maximum of 5 hours.

Using this example, the goal would be to alter the energy balance by increasing the energy output, which can be done simply by moving more throughout the day. Step one to creating your You-equation is to look over your daily schedule and identify opportunities to increase movement; as little as 60 minutes spread across your day has the potential to significantly improve your energy balance.

Step two in creating your You-equation involves writing down what you eat. Most of us follow a pretty routine schedule for what and when we eat; write it down in as much detail as possible. Again, keep it simple, you may not need to do this everyday, get a basic idea and than attack it with enthusiasm!

Identify those foods that do not supply you with valuable nutrition and eliminate (or at least reduce) them from your daily meal plan. Doing so will reduce your energy input, and create a healthier energy balance.

Step 2 to a Lean Body is finding the right energy balance. Your unique You-equation, formulated from the specifics of your daily schedule and nutrition, will help you find your energy balance, and lead to a healthier, happier, leaner you. Remember, be consistent, be honest and commit to small improvements each and every day!

Resources:
Precision Nutrition
Idea Fitness Journal March 2012

Pudding Snack Pack: Delicious for Kids and Adults.

Ingredients:

1 container (5.3 ounces) of 0% or 2% Plain Fage Greek Yogurt
1/2 Scoop Vanilla Protein Powder
1/4 Banana chopped (about 3 inches )
12 peanuts crushed (you could also use almonds or walnuts, if you prefer.)

Mix it all together – it tastes like vanilla pudding with some extra peanutty-banana textures and flavors! It also contains calcium and a couple grams of fiber.

It’s great post workout or for a snack anytime of day.

Total Calories: 260
Total Protein: 30 grams
Total Carbs: 29
Total Fat: 4.5 grams

If using 2% yogurt instead of 0% – add 50 calories and 4 more grams of fat.
If you are not a nut person, you can do without but you definitely need the 2% yogurt to give you some healthy fat in the snack!