Training For Life

Are you on autopilot when you eat? Do you often find yourself struggling to remember what you ate for the day? After 20 years of working with teams and athletes, nutrition guru Craig Harper has found the biggest challenge people face when it comes to good nutrition is eating unconsciously. If this sounds like you or your clients, keep reading to find out how to re-establish healthy eating habits.

Many people eat what they don’t need, and then they wonder why they struggle to maintain their weight. They eat processed food. They eat socially, they eat because it’s expected, because it’s there. They eat emotionally or reactively. They reward themselves with food. They fantasize about food, or lie about it. They eat to give themselves instant physical pleasure. And then when they’re finished, they curse their lack of self control. If you recognize yourself or your clients in this viscous cycle, you’re not alone.

We live in a society of fast food, meals on the run and TV dinners, which sabotage healthy nutrition. We rarely take the time to prepare meals, eat together and enjoy our food. But we can stop this cycle if we focus on conscious eating.

What is Conscious Eating?

Conscious eating is the art of bringing mindfulness to eating. Through self observation, you can gain insights, self awareness and a deeper understanding of the root causes of unconscious over-eating. When you begin being mindful during eating, you become aware of the root causes and patterns that lead to unconscious over-eating. Once you become aware of these patterns, you can change them and get back in the habit of just giving the body the nutrition it needs for optimal health, function and energy. Nothing more or less. So, what’s the most conscious and responsible question you and your clients can ask in relation to your eating habits?

“Why am I eating this?”

If the answer is not “because I need it,” then you’re eating unconsciously.

Drug of Choice

For many people, food has become their drug of choice, and don’t think I’m being melodramatic when I use the term drug. Food is indeed mood altering. It can produce high highs and low lows. It can be addictive and destructive. Over time, we might need more of it to produce the same “high” or feeling. It affects our nervous system and our endocrine system. It (like other drugs) produces biochemical changes as well as emotional and psychological changes.

The Psychology of Overeating

Many of us were raised in a situation (environment, mindset, group-think) where eating food that we didn’t physically need (that is, consuming excess calories, salt, sugar, fat) was rationalized, explained, justified and even expected. The fact that we weren’t hungry or actually requiring food was irrelevant. We often ate because that’s what the situation, circumstance or moment dictated.

We were trained to celebrate with excessive eating. We were taught to overeat on certain occasions. It was the rule and still is. Christmas, birthdays, reunions, anniversaries, engagements, New Years and Easter were (are) all legitimate times to abuse our bodies with food. We were encouraged to over-ride the “full” signal and ignore what the body was telling us.

The first step in conscious eating is being aware of your triggers. If you think you or your clients are guilty of unconscious eating, here’s something to put on the fridge:

• I will not eat food I don’t need.
• I will not reward myself with food.
• I will not medicate with food.
• I will not allow situations, circumstances or other people to influence or dictate the way I eat.
• I will not rationalize poor eating.
• I will not lie to myself or others about my eating behaviors.
• I will not eat in secret.
• I will not repeat the mistakes of my past.
• I will not allow my mind or emotions to sabotage my physical potential.

• I will eat consciously.

Conscious eating is about reconnecting with the body. It’s about stopping the cycle of lies and excuses.

It’s about slowing down and paying attention. It’s about honoring and respecting the gift that is the body. When we eat consciously, our body, mind and emotions all work in perfect harmony.

For all your health & fitness needs.  Contact Arturo Espitia Certified Personal Trainer Everett, WA

CLIF Kid ZBar Spooky S’mores

Brought back as a seasonal special, CLIF Kid ZBar in Spooky S’mores is a baked bar perfect for the holiday. Not only is this campfire-inspired treat packed with whole grains and fiber, but it’s only 130 calories.

Trick-or-Treat Tip: You don’t have to do too much here. The packaging is bright orange and covered with Halloween-inspired characters.

TridentGum.com

Sugar-Free Gum

Drop pre-packaged sugar-free gum into the kid’s Halloween bags this year. It’s low in calories, plus gum can help fight cavities by increasing saliva production and cleansing teeth.

Trick-or-Treat Tip: Look for gum with xylitol, which helps reduce plaque and fight cavities. A good choice: Trident Sugarless Gum with Xylitol in Minty Sweet Twist or Pucker Me Berry.

CLIF Kid Organic Twisted Fruit

Available in six flavors, one CLIF Kid Organic Twisted Fruit is equal to one serving of fruit. They have no extra sugar or preservatives, and each twist is only 70 calories.

Trick-or-Treat Tip: Hand out the sour apple twists. The bright color and sour flavor are Halloween-friendly

Pumpkin Seeds

Pumpkin seeds are a nutritional powerhouse. They’re high in protein, magnesium (increases energy) and zinc (boosts immunity).

Trick-or-Treat Tip: After carving your pumpkin, rinse the seeds. Boil them in water (2 cups for every 1/2 cup of seeds) and 1/2 tablespoon of salt for 10 minutes. Place seeds on a baking sheet covered with olive oil, and bake for 10 minutes at 400 degrees.

Dried Fruit and Nuts

A combination of dried fruits and nuts are packed protein, fiber, and natural sugars. The dried fruit also has flavonoids and phytochemicals.

Trick-or-Treat Tip: You can buy pre-packaged mixes perfect for passing out to adults at Halloween parties. If you’re giving them to kids for Halloween, choose nut-free versions. Lots of kids are allergic.

Granola Bars

Simple to eat and a great alternative to sugary snacks, granola bars are packed with whole grains and fiber. They’re also low in sugar.

Trick-or-Treat Tip: Quaker Oats makes “fun size” granola bars specifically for Halloween.

Popcorn or Pretzels

Potato chips are popular, but popcorn and pretzels are lower in calories and fat. Look for whole wheat, unsalted pretzels and high-fiber popcorn.

Trick-or-Treat Tip: Stores sell snack-sized bags of pretzels shaped like pumpkins and other Halloween-inspired objects for the holiday. Family Time has a new line of Halloween-themed popcorn bags. The best part: The popcorn is orange!

For these and other great tips, submit your questions to Arturo Espitia Certified Personal Trainer, Everett, WA

My grandmother is 89 years old and when she says she's too old to do something, I know that's just an excuse for getting out of something she doesn't want to do. I know this because she walks every day and she does water aerobics twice a week. She also keeps some light dumbbells lying around for exercising while she watches TV.

If asked, what my grandmother would say is: "If I can do it, anyone can do it," and she would be right. Obviously, if you have medical issues or conditions you would need to visit the doctor to get clearance but, beyond that, there's no age limit on beginning a strength program and, even better, the improvements you see will make your life better, including:

• Better functioning
• Improved balance and coordination
• Greater strength and flexibility
• Weight management
• More confidence
• Lower risk of falling down

In fact, the risks associated with not exercising and lifting weights are much greater than a safe, effective strength program. In fact, without exercise, we could lose 3-5% of our muscle mass per decade after age 40, what experts call sarcopenia. This loss of muscle doesn't just cause weight gain, but it also contributes to reduced functionality and strength.

You don't have to spend hours lifting heavy weights to get the benefits, either.

Certified Personal Trainer Arturo Espitia Everett, WA A great resource for all your fitness needs

This is another popular myth that persists despite the fact that women typically don't have the amount of hormones (namely, testosterone) necessary to build huge muscles.

In fact, even men struggle to gain muscle which is one reason steroids are such a popular drug with men who want to build big muscles.

This myth goes hand in hand with Myth 2, convincing women that strength training is for men and that, if they do lift weights, they should stick with the pink dumbbells.

Nothing could be further from the truth. Lifting heavy weights can benefit both men and women and, in fact, challenging your body with heavy weights is the only way you'll really see results and get stronger. I've been lifting heavy weights for years and have never even come close to looking like a bodybuilder...most women who lift weights would agree. Remember, muscle takes up less space than fat. When you add muscle, that helps you lose fat (along with your cardio and healthy diet, of course), which means you'll be leaner and more defined.

Arturo Espitia Certified Personal Trainer Everett, WA for all your health related questions.

How do you know if you’ve gotten a good strength training workout? A lot of people would measure their workouts by how sore they are the next day, but that isn’t the best way to gauge your workout.

Soreness (often called Delayed Onset Muscle Soreness or DOMS)is normal if you’re a beginner, if you’ve changed your usual routine or if you’re trying new activities.

But, that soreness should lessen over time and, if you’re sore after every workout, you may need more recovery days or to reduce the intensity of your workouts to allow your body time to adapt and grow stronger.

Soreness is actually caused by small tears in your muscle fibers, which is how muscles respond when overloaded. Rest and recovery are essential for growing stronger and building lean muscle tissue. If you’re sore after every workout, you may need more time to recover or you risk overtraining and injury.

So, if soreness doesn’t work for measuring effectiveness, how do you know if you’re getting a good workout?

• Lift enough weight. When strength training, you always want to choose a weight heavy enough that you can only complete the desired number of reps. If you stop at the end of a set and realize you could do more, increase your weight so that the last rep is difficult, but not impossible to complete.
• Work all your muscle groups. Whether you do a total body workout or a split routine, make sure you hit all your muscle groups 2-3 times each week, with at least one exercise per muscle group (more if you’re more advanced).
• Change your program. Make sure you change your routine every 4-6 weeks to avoid plateaus.

To prevent soreness, you should warm up before your workout and cool down and stretch the muscles you’ve used after the workout.

For all your health related questions ask Certified Personal Trainer Arturo Espitia Everett, WA

While cardio exercise is important for burning fat and losing weight, it isn't the only type of exercise that can help you lose fat. Strength training helps you preserve the muscle you have as well as increase your muscle mass and the more muscle you have, the more calories you'll burn all day long.

Remember, muscle is more active than fat. In fact, a pound of muscle can burn anywhere from 10-20 calories a day while a pound of fat burns only 2-5 calories a day. And, don't forget, muscle is more dense than fat and takes up less space. That means when you lose fat and gain muscle, you'll be slimmer and trimmer.

Plenty of people, especially women, avoid strength training like the plague, either because they think they'll gain weight or because they like cardio better. But strength training has a number of benefits such as:

• It builds lean muscle tissue
• It strengthens muscles, bones and connective tissue
• It keeps your body strong and injury-free for your cardio workouts
• It raises metabolism

An effective fat loss program will include regular strength training and cardio workouts, done either separately or together, depending on your schedule and goals. Another important component is, of course, eating a healthy diet as well. By implementing all three components, you can maximize your weight loss and your health.

For all  your health related questions submit to Arturo Espitia Certified Personal Trainer Everett, WA

This is another myth, what I call ‘The Pink Dumbbell Myth’ that is often perpetuated by magazines and infomercials, convincing us that we should use lighter weights (e.g., pink dumbbells) for higher reps to tone our bodies. There’s also a belief that this approach somehow burns more fat and that women should lift weights this way to avoid getting big and bulky.

The truth is that this type of strength training doesn’t burn more fat and the only way it will ‘tone’ your body is if you’ve created a calorie deficit that allows you to lose body fat. Using lighter weights for higher reps will help you increase muscular endurance and it does have a place in training routines, but that lean, defined look comes from losing body fat.

So, does that mean you shouldn’t use the light weight/high rep approach with strength training? Not necessarily. How you lift weights depends on your goals and fitness level. But, for weight loss, it’s great to use a variety rep and weight ranges. The general breakdown of reps and weight according to goals is:

• For strength gains: 1-6 reps, heavy weight
• For gaining muscle and size: 8-12 reps, medium-heavy weights
• For endurance: 12-16 reps (or more), light-medium weights

No matter what range you choose, you should always lift enough weight that you can ONLY complete the desired reps. If you’re doing 12 bicep curls, choose a weight that allows you to 12 reps with good form. If you can do more than that, increase

your weight.

Using all three ranges, whether you use them each week, each month or change them every few weeks, is a great way to challenge your body in different ways.

For all your health related questions ask Arturo Espitia Certified Personal Trainer Everett, WA

If you’ve ever done crunches to get six-pack absor leg lifts to get thin thighs (and haven’t we all?), you’ve fallen prey to the myth of spot reduction.

This myth suggests that doing specific exercises for specific body parts will help you lose body fat there. But, the truth is, how and where we lose fat depends on, among other things, genetics, hormones and age. If you want to lose fat around the thighs or belly, you have to create a calorie deficit (through exercise and diet), lose body fat and see how your body responds. What you’ll find is that, wherever you store excess fat is that last place you’ll lose it. For women, that’s often the hips, thighs and lower belly and for men it’s often the belly and waist.

One reason this myth is still hanging around is b