Going To Extremes, and Why It's a BAD Idea...

Most of the people who know me, know that I am a bit of an extremist. I like to sky dive, I like to take flying trapeze classes, and when I commit to something, I tend to take it to extremes.

That being said, in my time as a Personal Trainer, and also through my own weight loss journey before I was a Personal Trainer, I have experimented on myself with many extreme diets.

I want to tell you a little secret. They all sucked.

Whether it's the cabbage soup diet, the adderall diet, the raw food diet, the vegan movement, the HCG diet, the Paleolithic Diet, the Skinny Bitch Diet, Atkins, or whatever other diet movement you have recently become attached to, I want you to remember something very important. Listen to your body. Listen.

My body got mad. It is tired of me experimenting on myself all the time, and I have to say, my days of test driving fad diets are over. I'm not going to be stupid about it anymore. After trying hundreds of diets, and seeing that none of them are the magic bullet, and trying tons of supplements, and realizing most of them are wasting your money, and some are actually quite harmful (the most recent one was a REAL doosie), I have decided enough is enough.

My body hated some of those diets, and even worse, some of those diets hated my body and sent me into some real situations. There is so much conflicting information out there, but ultimately, here is what I believe.

We are meant to eat whole, unprocessed foods, like veggies, fruits, small animals, and nuts and seeds. We are not meant to eat weird, chemically altered foods, like cheese-its, snickerdoodles, reeses peanut butter cups, or any of those foods that live longer than we do.

We are not meant to take weird supplements, even if it is the sap from the guggle tree, the bark of a white willow tree, or whatever else. Would you ever go suck on a guggle tree? I don't think so... it's in India, good luck finding it. So don't take the supplement. If it isn't a natural source of caffeine, don't drink it or take it in pill form (I'm talking diet pills).

Eat small portions, eat lots of fiber to keep yourself full, and stop stressing out. I promise, if you start preparing all your meals at home (perhaps pre-cook some of them for convenience), maintaining a good caloric intake for your goals, you will start seeing your body transform. Stop eating boxed foods, cereals, triscuits, chips, etc, and your will not only feel better, you're body will start shaping itself, and you will be healthier. Add exercise on top of it, and you get one sexy body, no fad diets required.

You may feel deprived taking Oreos out of your diet, but it doesn't mean you have to get all crazy and start trying some fad diet where you can only eat 3 heads of cabbage, and only if it's 6 hours before you go to sleep (see, I can make fun fad diets, too!). Be reasonable, give yourself a break, and if you accidentally (or not accidentally) eat a little cheesecake at a party, enjoy it, and then get right back on track. The point of healthy living and eating is that it should be a lifelong thing. You should be able to keep up good habits forever. Which is why indulging every once in a while is good. It is important for you to be OK with allowing a few mistakes, so that you don't just give up and give in to an unhealthy lifestyle.

Enjoy your health. Think of your food as fuel for getting you through the day, and your workouts, and eat accordingly. Remember, I am just a Personal Trainer, not a Nutritionist, and this is all pure advice, nothing more. I just want you all to be happy, and successful, and I want to make sure you aren't out there giving yourself a hard time when you should be enjoying the journey.

The Importance of Mental Health in Physical Health

The majority of the people I train are people who want to lose weight. The majority of those people are females, and most of them do, indeed, need to lose weight. This said, it becomes a lot easier for me to recognize a female who has body dysmorphic disorder, or a potential underlying eating disorder, if she comes to me, already thin, and is desperate to lose large amounts of weight. It is harder for me to detect those things in someone who really needs help losing weight, but it doesn't mean they don't exist.

So what makes the difference between having an eating disorder (of which I believe are beyond just anorexia and bulimia) and having a healthy desire to be at a healthy weight?

Obsessing over one's weight is a big sign. When a person is so obsessed about what they weigh, that they let it affect their lives 24/7 and their happiness, that's when it becomes a problem. Weighing yourself compulsively, and then "punishing" yourself if you don't have the number you wanted is unhealthy. When counting calories turns obsessive, and you cannot turn your thoughts away from the scale and the food you're ingesting, things aren't looking good for your mental well-being.

Ever notice how some people just lose weight on accident? Usually it's men. Usually it's men who cut out one thing, like cookies, or maybe they got busy and forgot to eat lunch for a week. Whatever it is, they were never stressing over making their 5 lb/week weight goal, they simply cut back on calories.

When we start to obsess, and get stressed out over things we cannot control, the levels of adrenaline and cortisol rise in our body, creating a flight or fight response. That's great if your life is in danger, or you've got a lot of time to use that adrenaline up in an intense fitness routine. However, for most of us, if we are stressed all day, that energy becomes detrimental to weight loss. It causes us to store belly fat, and our body to hold on to all of it's resources for dear life.

The same thing happens when we lower our caloric intake under 1200 calories. That creates a starvation response, and the body, again, hold on to every calorie because it thinks things are gonna be sparse for a while. Our bodies can work against us if we let them, so why not work WITH our bodies?

Ever hear Pregnant women talk about how they tried and tried to get pregnant, and when they finally gave up, they got pregnant? Or how someone finally found their soul mate when they gave up looking for him/her?

It happens all the time! You stress over pregnancy, your body thinks something big is going on around you because you're worried and full of adrenaline ALL DAY. You will never get pregnant because your body doesn't work correctly under stress. The minute you relax, your body sees a calm environment, one that is safer for mom to have a baby in, and boom! You got your wish.

Same thing with weight loss. When you learn to relax, and follow a Personal Trainer's simple guidelines to weight loss, your weight WILL come off. If you learn to meditate, refocus on weight loss as a long journey, not a rat race, I promise results will be yours. The more you stress, the closer you come to creating a MONSTER of problems. Learn to love the journey, love exercise and how good it makes you feel, learn to love healthy foods, take my advice, use my recipes, and you will reach your goals.

If you are at your wits end, let me take your weight loss into my hands, off your shoulders, and help you achieve victory without losing your mind.

Call me or visit my website at
Round Rock Personal Trainer.

Why You Aren't Losing Weight... and What You Can DO About it

The most common question I get from clients, and potential clients that I meet with, is, "what can I do to lose weight?" And every time, I try to make it very clear. Losing weight requires 2 things, exercise and proper diet. Guess what? If you are training with me, you're obviously getting the exercise. If you're training more than 2 days/week you are probably getting at least the recommended amount if not more. OK, that's 20-30% of the problem solved... but we've got 70-80% of the problem still looming overhead.

Nutrition and Diet determine 70-80% of your weight loss success. That's just how it is. I wish it were exercise, cause I can do that with you. I cannot hover over you, calculating calories like some sort of food nazi, and be with you every minute of every day forcing you to make good choices.

I am not a nutritionist. It's not my field, nor my right, to make a diet plan for you. However, I can make some very STRONG suggestions on this issue.

Here's what I suggest. Calculate your BMR (Basic Metabolic Rate).Click here for a good site to do this. Unfortunately, the BMR cannot know your exact muscle to fat ratio, so it is accurate within 100 calories (you're under if you have more muscle and less fat, and over if you have low muscle and high fat ratio). This is the basic amount of calories you need to survive at your height and your weight. It is what you need to ingest to maintain your current weight if you have no activity at all aside from sitting in a chair twiddling your thumbs.

Now use that same BMR Calculator, but put in a weight closer to your goal weight. That is your new target amount of calories. For example, if you are a 30-year-old female, who is 5'5" and weighs 200 lbs, you would naturally be burning around 1,689 calories/day just existing. If you wanted to weight 150 lbs, you would need to eat around 1,472 calories/day, and slowly your body will take the weight off. In order to lose 1 lb, you need a deficit of 3,500 calories, so depending on how many calories you cut from your diet, and how many you burn from your daily caloric intake, you can take weight off relatively easily if you allow your weight loss to become more scientifically minded.

If that same woman were to cut her calories down to 1472 calories/day, and not exercise once, she would lose 2 lbs a month. However, if she started working out, and creating an even higher caloric deficit through daily activity, that weight loss could be sped up to 2 lbs/week. I want you all to remember, NEVER eat less than 1200 calories per day. It will SLOW your metabolism down. Now if you accidentally go under 1200 calories every once in a great while, nothing bad will happen, but your body starts going into starvation mode if it is deprived long enough, and that creates a slower metabolism, and a harder time losing weight. Just trust me, always stick to at LEAST 1200 cals/day. Even if your goal was to be 100 lbs and you were 5'2" you should be eating at least 1240 calories even that low (not usually recommended to go to 100 lbs, I'm just using it as an extreme example).

My point is, if you can figure out your ideal daily caloric goal, and stick to it, you will see results. The type of food you eat is also important. It's hard to stick to 1400 calories/day if you eat them all in oreo form. That's only 20 oreos. Sorry, but you'll be full for like 30 minutes. It's important you are getting the right nutrients to stay full between meals, and that you space your meals wisely. I suggest no longer than 4 hours apart, but ideally every 2-3 hours if you are eating 6 times/day. Protein, Fiber, and Water are your best friends. Make sure you get that protein and fiber because it will keep your blood sugar levels more stable and you feeling fuller and more satisfied longer... not to mention keeping all engines running smoothly. Making smart choices about your carbohydrate intake is also important. Whole grains, high vegetable counts, and portion control is important.

If you have a hard time keeping track of your calories, and you want a great way to do it, check out this website: http://www.livestrong.com/myplate/. You don't have to pay for the membership, it's a free service, but the membership will help you design a plan that's best for your body type and your metabolic type. Everyone is different, and different ratios of carbs/proteins/fats benefit different types.

Hopefully this post can help you get organized. Another trick I have come up is using a meal planning calender. I write what I'm having for breakfast, lunch, dinner, and snacks for the week ahead, calculate all of the calories in advance, make sure I stay within a range that's right for my metabolism, and grocery shop for everything the weekend before the new week starts. This not only saves me a lot of eating out money, but also helps my household run a lot more smoothly, and I no longer have to get really worried about if I'm eating too much/not enough. It really helps a lot.

If you have any questions, or would like me to set you up with a nutritionist who can help you further, please feel free to call me or send me an email.

~Caitlin
(512) 949-9580
caitlinharttraining@gmail.com

HEALTHY Peanutbutter/chocolate Recovery Shake

I made this recipe myself, not to say it hasn't been done before, but I did it on my own without a recipe. I hope you enjoy as much as I did.

1/3 c. Whey Protein Isolate (I found this in the bulk bins at Sprouts Farmers Market)
1 Tbsp.-ish Peanut Butter (organic) I didn't measure it exactly just threw an overflowing teaspoonsfull of it in
1 frozen banana
1.5 cup almond milk
1 squirtfull of liquid Chocolate Stevia

DELISH! It even passed Jeff's taste test! Try it.. it's good for you. Perfect After-workout snack!

Also, I want all of you to read this article, or at least read the summary...

http://fitness.mercola.com/sites/fitness/archive/2011/01/05/best-way-to-prevent-inevitable-muscle-wasting-as-you-age.aspx?aid=CD945

it just reminds you, and explains in further detail, why you need to be doing High Intensity Interval training. Seriously. For $45/month, you can join my High Intensity Interval Bootcamp!! DO IT!!! Monday & Thursday from 7 am- 7:30am. That's it. And you'll start seeing results faster than you think! Call me (512)949-9580

2011, The Year YOU Are Going to Make A Change

So 2011 is upon us! Happy New Year to Everyone! I'm sure most of you have written down New Years Resolutions, myself included! Now, when it comes to exercising and eating right, I've heard every excuse in the book why people cannot seem to follow my weight loss plans. No one wants to change... not really... not deep down. We all want things to be as they are, it's easier. I'm here to tell you that change is really hard. I didn't start out as a Personal Trainer. I changed my life and became one. I didn't start out naturally thin with a great metabolism, I worked my weight off, and I had to change my exercise and eating habits to do it. Both exercise and eating have to be changed, it cannot be one or the other, it simply does not work that way.

I can tell you with 100% confidence that Exercise and Eating Right are hard work. But I can tell you with that same 100% confidence, that they are WORTH IT.

Caitlin's Top 5 Reasons why Exercise is WORTH IT:

1. Exercise boosts Immune System/Life Quality/Length of Life. The people who regularly exercise get sick a lot less often. Case in point, I've gotten mildly sick once or twice in the last year. My husband, who is less active, has gotten sick about once a month. Are you chronically ill? Exercise might be the prescription you need! Studies haveproven that Exercise can increase lifespan, and most definitely life quality.

2. Exercise boosts Mood. When you exercise, get your heart pumping, you get a flood of endorphines, regularly called an exercise high. It feels amazing when you finish your workout. You feel tired, yes, but you feel exhilerated! Exercise, when done regularly, can become incredibly addictive, making a noticeable difference in your mood on the days you do and don't work out. Not only that, but you feel better about yourself, and getting closer to your goals, when you put in a good workout. Studies have proven Exercise more effective than anti-depressants.

3. Exercise enhances your Sex Life. Yes, I mentioned it. I had to. All I'm going to say is, read this article, and find out for yourself why.

4. Exercise Boosts Metabolism. Especially when you are Weight Training and Sprint Interval Training. More Muscle Mass = Higher Natural Metabolism. I can help you with this!

5. Exercise Reduces Stress. It helps reconnect your mind and your body and take your mind away from all of the stressful things that are in your life. It also helps flood the body with endorphines (as I mentioned before) and reduce the amount of adrenaline and cortisol that may be flooding your system while you stress out mentally.

Caitlin's Top 5 Reasons why Eating Right are WORTH it:

1. Eating Right Boosts your Immune System. See my article on Obesogens. See my article on High Fructose Corn Syrup. See all my articles. The way you eat can drastically affect the way you feel and the way your body runs. If you've got artificial chemicals mucking up the factory, it's not going to run too smoothly, now is it?

2. Eating Right Boosts your Self-Esteem. You know when you're eating healthy, you feel great about yourself, and your ability to do something good for your body. When you eat something bad, you know it, and you feel it. You may get down on yourself for it. Was it worth the 20 seconds of tastebud bliss? I don't usually think so.

3. Eating Right Gives you Lots of ENERGY. The better you eat, the healthier, and the more whole foods you eat, the more energy you will have naturally. This will help you get your workout on! Eating every 2-3 hours, including protein to keep yourself full, and getting all your green veggies and vitamins in (especially the B vitamins) will make a significant difference in your daily energy levels!

4. Eating Right Increases Your Lifespan. This is a no-brainer. The healthier you eat, the healthier you are, the longer your body will function at a better rate, and the longer you will live, and live comfortably for that matter!

5. Eating Right HELPS YOU LOSE WEIGHT!!!!!! 70-80% of your Weight Loss success depends on how you eat. I can work you into the ground with lunges and pushups, but if you go home and stop at Wendy's on the way there, you're not only negating all the hard work you just put in, your probably adding to the problem. Do me a favor, add "STOP EATING FAST FOOD" to your resolutions list and keep it there for the rest of your life. I would rather starve than eat fast food. It is SO bad for you.

If you're ready to change your life, to get in shape, and learn the skills necessary to succeed at your health and weight loss goals, come see me.

Call today (512) 949-9580 for a Free Consult, or go to my website: http://roundrockpersonaltrainer.com, or http://austinspersonaltrainer.com.

ANNOUNCEMENT:

We will be starting our HIIT Bootcamp as soon as we reach enough members, we have 4 more slots left, and they are ripe for the taking!

Enjoy Sprint Interval Training, with Peer Support and Time Improvement Goals!

2 days/week (Monday and Thursday) for only 30 minutes/class!

Classes will be held Monday & Thursday at 7:00am-7:30am at Settlement Park in Round Rock, TX. Classes are only $45/month if you act now! Starting in February they will be $50/month!

10 Easy Weight Loss Tips from your Favorite Trainer

1) Drink plenty of Water - studies have proven that drinking more water (especially before meals) helps us eat less, but is also essential to the bodies processes that break down fat and speed up metabolism.
2) Eat Smaller Meals, every 2-3 hours - Eating more frequently helps keep your blood sugar levels more stable. This is essential to keeping mental functions level, and also keep our energy levels even throughout the day. When your blood sugar drops, you are more likely to overeat or reach for high calorie foods. Make sure you eat smaller portions if you switch to a 6 meal/day plan.
3) Weight Train - the more muscle mass you have, the higher your metabolism. If you don't weight train, you will lose muscle mass as you age, thus your metabolism will slow. It is essential for weight loss success that you keep a weight training program (2-4 days/week).
4) Eat Protein at Every Meal - protein helps rebuild muscles, maintain muscles, and maintain blood sugar. It helps you feel fuller longer. It's the most important nutrient in my opinion.
5) Cut Out "White" Carbs - sugar, most breads and pastas are white, and have been stripped of the all-important fibrous casing Nature created for them. This makes it too easy for our bodies to digest, and therefore, white carbs are easy to absorb, easy to store (as in fat), and create a spike in the blood sugar and then a huge dip. I recommend replacing white rice with brown, white pasta with whole wheat, etc. and cutting out sugary foods.
6) Don't OVER eat - Eat slowly. Enjoy your meal. Find out your ideal caloric intake, and stay 200 calories under that if you are looking to lose weight.
7) Don't UNDER eat - if you are eating less than 1,000 calories/day and you are a grown adult, you are slowing down your metabolism and going into starvation mode. Starvation mode makes the body conserve all energy brought in. This is counter-effective, because the minute you start eating normally again, you will gain weight.
8) Don't Eat While Distracted - stop eating in front of the computer, television, while chatting on your cellphone, iphone, etc. Stop, enjoy the meal, and experience it in it's entirety. When you distract yourself, you take in calories you might not have, had you been listening to your body and it's signals. Take the time to sit down and eat your food.
9) Stop Drinking Your Calories - stop drinking calories. Sodas, Alcohol, Sweetened Teas and Lattes, Juice, all of these are liquid sugar going straight to those love handles. If you have an addiction to Soda, try drinking Soda water or Stevia sweetened beverages. Try your Lattes with Low fat milk and no sweetener. Replacing high calorie beverages with no calorie beverages alone can be what you've been needing to get over that weight loss slump.
10) Activate Yourself- If you're not currently in an exercise program, or exercising at home, start! Get moving. You should be working out 5 days/week minimum if you want to lose weight. Cardio kickboxing, weight training, sprinting, interval training, swimming, the list goes on and on. If you don't feel like you're able to motivate yourself, call me today or go to my website, and get started. There's no better time than the present to take control of your health.

An Interesting Video about Sugar/HFC/Soft Drinks/Obesity.. ALL MY CLIENTS SHOULD WATCH THIS