Morning of my second comp, 11 November 2006
Sunday, July 13, 2008
Are You An Exerciser Or An Athlete?
By Charles Staley, B.Sc, MSS
Director, Staley Training Systems
Becoming an athlete doesn't require advanced pedigree, a nasty steroid habit, bulging biceps, or even jaw-dropping talent. What it does require is a commitment to a set of practices that define the athletic lifestyle. People who consistently practice these habits can call themselves athletes, while those who do not continue to reside in the exerciser caste.
As you continue to read, take a self-assessment to see how many of these five habits you already practice, and which ones are missing from your dossier.
1) Process Orientation:
The athlete pursues goals, but the bulk of his day-to-day attention is focused on processes. A premise is first developed which states "If I do this process, it should lead me to this end." Once the premise is established, the athlete trusts the premise (much like a pro golfer must trust his stroke under competitive conditions).
The athlete shifts his sights away from the long-term goal and devoted his entire energy toward the day-to-day practices and habits that will give him the best chance for success. These practices encompass everything from training tactics, to nutritional and recuperative strategies.
2) Delayed Gratification:
The desire for instant results is the hallmark of an exerciser. Athletes know that the big payoff is worth the wait. One telltale sign of maturity can be found in sound nutritional practices: many people can commit to an exercise program, because there are immediate benefits- endorphin production, muscle pumps, greater energy, etc. However, there are little to no short-term benefits to be gained from a sound nutritional program - the payoff takes time to accrue.
3) Systemization:
Athletes record, document, and analyze their training, and often, their food intake. In other words, they keep records. When you don't have systems, you need to reinvent the wheel every time a unique situation presents itself. Athletes tend to know their maximum capacities in various exercises, they know how they react to various nutritional practices, and they're also familiar with the psychological states that produce superior performances. All of this knowledge is gleaned through the process of record keeping. After all, the best way to predict future performance is to study the past.
4) Professionalism:
The previous three practices are all components of professionalism, but here, I'd like to discuss a "root" habit that gives birth to all of them: distancing. This practice is perhaps best personified in the old weightlifter's credo "There is no joy in victory, no agony in defeat." Athletes maintain a certain impassionate distance from their craft. They know that if they identify too closely with their role, they'll be less likely to put themselves on the line, in the competitive arena.
Instead, they simply put in the work, do the right things, and resign themselves to whatever outcome might occur. Athletes know that commitment to the effort means more than the outcome produced by the effort. Exercisers on the other hand, are typically unwilling to put in the time, and instead resort to pills, powders, plastic surgery, and various other shortcuts that inevitably lead to failure.
5) Functionalism:
Exercisers are concerned exclusively with "form:" an improved appearance. Athletes are concerned exclusively with "function," which results in better form than what exercisers typically achieve. Put simply: form follows function. When you train like an athlete, you'll look like an athlete
---
I hope you'll notice the consistent parallels between these 5 practices. They all stress means over ends, practices over outcomes, long-term growth over immediate gratification. All of which are expressions of maturity. If you're currently living an exerciser lifestyle, you're ahead of the curve, but why not set your sights higher and join the athletic community?
Director, Staley Training Systems
Becoming an athlete doesn't require advanced pedigree, a nasty steroid habit, bulging biceps, or even jaw-dropping talent. What it does require is a commitment to a set of practices that define the athletic lifestyle. People who consistently practice these habits can call themselves athletes, while those who do not continue to reside in the exerciser caste.
As you continue to read, take a self-assessment to see how many of these five habits you already practice, and which ones are missing from your dossier.
1) Process Orientation:
The athlete pursues goals, but the bulk of his day-to-day attention is focused on processes. A premise is first developed which states "If I do this process, it should lead me to this end." Once the premise is established, the athlete trusts the premise (much like a pro golfer must trust his stroke under competitive conditions).
The athlete shifts his sights away from the long-term goal and devoted his entire energy toward the day-to-day practices and habits that will give him the best chance for success. These practices encompass everything from training tactics, to nutritional and recuperative strategies.
2) Delayed Gratification:
The desire for instant results is the hallmark of an exerciser. Athletes know that the big payoff is worth the wait. One telltale sign of maturity can be found in sound nutritional practices: many people can commit to an exercise program, because there are immediate benefits- endorphin production, muscle pumps, greater energy, etc. However, there are little to no short-term benefits to be gained from a sound nutritional program - the payoff takes time to accrue.
3) Systemization:
Athletes record, document, and analyze their training, and often, their food intake. In other words, they keep records. When you don't have systems, you need to reinvent the wheel every time a unique situation presents itself. Athletes tend to know their maximum capacities in various exercises, they know how they react to various nutritional practices, and they're also familiar with the psychological states that produce superior performances. All of this knowledge is gleaned through the process of record keeping. After all, the best way to predict future performance is to study the past.
4) Professionalism:
The previous three practices are all components of professionalism, but here, I'd like to discuss a "root" habit that gives birth to all of them: distancing. This practice is perhaps best personified in the old weightlifter's credo "There is no joy in victory, no agony in defeat." Athletes maintain a certain impassionate distance from their craft. They know that if they identify too closely with their role, they'll be less likely to put themselves on the line, in the competitive arena.
Instead, they simply put in the work, do the right things, and resign themselves to whatever outcome might occur. Athletes know that commitment to the effort means more than the outcome produced by the effort. Exercisers on the other hand, are typically unwilling to put in the time, and instead resort to pills, powders, plastic surgery, and various other shortcuts that inevitably lead to failure.
5) Functionalism:
Exercisers are concerned exclusively with "form:" an improved appearance. Athletes are concerned exclusively with "function," which results in better form than what exercisers typically achieve. Put simply: form follows function. When you train like an athlete, you'll look like an athlete
---
I hope you'll notice the consistent parallels between these 5 practices. They all stress means over ends, practices over outcomes, long-term growth over immediate gratification. All of which are expressions of maturity. If you're currently living an exerciser lifestyle, you're ahead of the curve, but why not set your sights higher and join the athletic community?
Thursday, July 10, 2008
Motivation
'The reason I may fail instead of succeed will be because I traded what I wanted most for what I wanted at the moment. I won't let that happen.' Kris Aiken.
Posing Lesson
Had my posing lesson with Jo Rogers this afternoon. I also got to meet the lovely Kek, who was leaving just as I was arriving.
I first met Jo two years ago. She came to New Zealand the weekend before the NZ All Females, my first show. The top pic is me then, the bottom one is me today:
21 June 2006
10 July 2008
Jo did a fantastic job today, making me look bigger and less gangly. Now I just have to practice, practice, practice!
Wednesday, July 9, 2008
Red & Green Cabbage Salad
This is an Australian Women's Weekly Magazine recipe. I use it a bit as it's kind of like coleslaw, but without the mayo.
Red and Green Cabbage Salad
Serves 6
Preparation 15 mins (plus 3 hours refrigeration time)
Ingredients
1/4 cup (60mL) extra virgin olive oil
1/3 cup (80mL) lemon juice
1 clove garlic, crushed
300g red cabbage, finely shredded
salt
300g green cabbage, shredded finely
2 sticks (300g) trimmed celery, sliced thinly
1 small (70g) carrot, grated finely
1/3 cup chopped fresh flat-leaf parsley
Method
1. Combine oil, juice and garlic in a large bowl. Add red cabbage; season to taste with salt. Cover, refrigerate for 3 hours.
2. Add remaining ingredients, toss to combine; season again to taste.
I like serving this with sliced chicken breast.
I have made it without mixing in the dressing first, just adding the amount of dressing I want later.
Instead of the dressing, you could use sweet chilli sauce, a la Liz
Red and Green Cabbage Salad
Serves 6
Preparation 15 mins (plus 3 hours refrigeration time)
Ingredients
1/4 cup (60mL) extra virgin olive oil
1/3 cup (80mL) lemon juice
1 clove garlic, crushed
300g red cabbage, finely shredded
salt
300g green cabbage, shredded finely
2 sticks (300g) trimmed celery, sliced thinly
1 small (70g) carrot, grated finely
1/3 cup chopped fresh flat-leaf parsley
Method
1. Combine oil, juice and garlic in a large bowl. Add red cabbage; season to taste with salt. Cover, refrigerate for 3 hours.
2. Add remaining ingredients, toss to combine; season again to taste.
I like serving this with sliced chicken breast.
I have made it without mixing in the dressing first, just adding the amount of dressing I want later.
Instead of the dressing, you could use sweet chilli sauce, a la Liz
Posing Lesson
I have a posing lesson tomorrow with Jo Rogers from Style on Stage. How exciting! I am going to be sore on Friday...
The 11 Best Foods You Aren't Eating
The 11 Best Foods You Aren’t Eating (from the New York Times article)
Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren’t. But some of his favorites, like purslane, guava and goji berries, aren’t always available at regular grocery stores. I asked Dr. Bowden, author of “The 150 Healthiest Foods on Earth,” to update his list with some favorite foods that are easy to find but don’t always find their way into our shopping carts. Here’s his advice.
Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
Swiss chard (silverbeet): A leafy green vegetable packed with carotenoids that protect aging eyes.
How to eat it: Chop and saute in olive oil.
Cinnamon: May help control blood sugar and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal.
Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
How to eat: Just drink it.
Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
How to eat: Wrapped in prosciutto and baked.
Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
How to eat: Roasted as a snack, or sprinkled on salad.
Sardines: Dr. Bowden calls them “health food in a can.'’ They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
Turmeric: The “superstar of spices,'’ it may have anti-inflammatory and anti-cancer properties.
How to eat: Mix with scrambled eggs or in any vegetable dish.
Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.
How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
How to eat: Mix with a little butter, cinnamon and nutmeg.
You can find more details and recipes on the Men’s Health Web site, which published the original version of the list last year.
Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren’t. But some of his favorites, like purslane, guava and goji berries, aren’t always available at regular grocery stores. I asked Dr. Bowden, author of “The 150 Healthiest Foods on Earth,” to update his list with some favorite foods that are easy to find but don’t always find their way into our shopping carts. Here’s his advice.
Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
Swiss chard (silverbeet): A leafy green vegetable packed with carotenoids that protect aging eyes.
How to eat it: Chop and saute in olive oil.
Cinnamon: May help control blood sugar and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal.
Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
How to eat: Just drink it.
Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
How to eat: Wrapped in prosciutto and baked.
Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
How to eat: Roasted as a snack, or sprinkled on salad.
Sardines: Dr. Bowden calls them “health food in a can.'’ They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
Turmeric: The “superstar of spices,'’ it may have anti-inflammatory and anti-cancer properties.
How to eat: Mix with scrambled eggs or in any vegetable dish.
Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.
How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
How to eat: Mix with a little butter, cinnamon and nutmeg.
You can find more details and recipes on the Men’s Health Web site, which published the original version of the list last year.
Tuesday, July 8, 2008
Polenta
I wanted something quick, easy and wheat free this morning. Buckwheat porridge? I couldn't wait 15 minutes. Quinoa? None left. What else was in my pantry? Polenta! So I boiled some water and chicken stock in a pot, dumped in the polenta, stirred until thick, then added a sprinkle of parmesan cheese for some extra flavour. Served with reheated chicken breast (leftover in fridge from yesterday) and silverbeet salad (also leftover from yesterday). Quick, easy, yummy and kept me full for about three hours.
Monday, July 7, 2008
Buckwheat porridge review
Today I had buckwheat porridge.
The kernels look like little stones, but soak up about four times their volume in water, so soften quite a bit after simmering for 15 minutes, leaving chewy kernels, a bit like barley. I mixed up the cooked kernels with protein powder, and topped with defrosted frozen berries (as the mixture was quite dry) and yoghurt. There wasn't a strong buckwheat taste but it was a different sensation to eating oats. Still filling and satisfying though.
Sunday, July 6, 2008
Off-season goals
It's coming up to the end of my off season and at this stage I'm uncertain about competing in October. Nevertheless, I thought I would look back at the off season goals I set myself after my last show, and see if I've followed through:
Step 1: My stumbling blocks - food and motivation
I competed in November 2006 and decided my next show would be October 2007. At Christmas I stuffed my face, eating way past the point of fullness on several occasions. By mid-April 2007 I had lost motivation, stopped going to the gym and started making and eating a lot of muffins. From mid-May onwards I was cleaning up my diet and increasing my cardio to get rid of the extra weight instead of using that time to focus on putting on muscle.
Did better at Christmas this year but had some trouble getting back on track after eating sweet food - it left me craving more. Late April saw me starting to eat more 'trigger' carbs again but I kept up my workouts for the most part (was very busy with work). Injured my hand in June then went away on holiday, so training and eating not the best that month.
Step 2: Dealing with my stumbling blocks
1. Stop dieting for shows and start thinking about my body on a long-term basis. Yes, apart from the last couple of months where I've been having issues with avoiding and then reintroducing carbs. This has meant that I've put on more weight than intended.
2. Understand that motivation is temporary. If I only exercise when I 'feel' like it, I'll never be consistent and I'll never create life-long change. Overbooking myself with work meant that I sometimes felt like I didn't have time to fit in a workout. My time management and prioritisation needs to be better.
3. Break up the off season into one-month blocks, so I have new goals each month. Sometimes programmes changed every four weeks, sometimes every six. I prefer every four weeks.
Step 3: Specific goals
1. Limit myself to one cheal meal per week. Too much 'free' food will make it harder for me to track whether I need to increase the amount of clean food I'm eating to gain muscle. Yes, except for the last couple of months, where I've been having issues with trigger foods after reintroducing them to my diet.
2. Do my prescribed weekly exercise sessions even when I'm not feeling motivated. Once a session's done, I'll be glad I did it. Yes, although this is easier when I train in the mornings and am not swamped with work.
3. For each monthly weights program, aim to be stronger by week four. Yes
4. Drink 4L water per day. No, don't usually get that much on a nontraining day, but am OK with that, as long as I get 2L in.
5. Include one yoga session per week as part of my training. Yes until I got really busy with work, which is probably when I needed to be doing it most.
Step 4: Plan
1. Journal my eating - it will keep me on track longer and make me feel more successful. Writing down what I was eating (but not calculating numbers) did help keep me on track. When I stopped doing this I also started eating my trigger foods.
2. Exercise first thing in the morning. Just get up and go. Then there are no execuses. Mornings are definitely the best time for me to train consistently.
3. Record the details of each workout so I can constantly improve. The last two reps of every set must be extremely difficult to complete. If they're not, keep going - don't just stop at the prescribed number of reps! Yes for the most part - not always in the first week of a new program as I tried to work out what weights to use.
4. Buy water bottles to measure my water intake for the day. Finish it all by the end of the day. Refill and refrigerate for the next day. No, but have been using my SIGG bottle instead of plastic.
5. Buy a block of yoga classes so I'm 'booked in' to attend, or buy a yoga DVD so I have no excuses if I don't feel like going out. Bought yoga DVDs and was using them regularly until a couple of months ago.
Step 5: Take action
Each month I will:
1. Get bodyfat tested to see how much muscle/fat I've gained More like every couple of months.
2. Take girth measurements to see which areas have increased in size Did this for a couple of months then stopped.
3. Have photos taken so I can see any changes Not in the last couple of months
4. Do a strength test to see how effective I've been in the gym No, but I know I'm getting stronger as I'm able to lift heavier weights, especially in chest and shoulder exercises.
I would like to track my progress more regularly from now on, so I can see what's working and what's not.
Step 6: Improvise & adapt
From the results of my assessments I will see if anything needs to be changed for the following month. Have done this with my diet more than anything - got too hung up on it at times.
Step 7: Finish what you start
'Even when the motivation wears off (and it will) do it anyway.
Even when it ain't fun (and it won't be sometimes) do it anyway.
When most throw in the towel, stay committed.
If you want to be like everybody else, then do what they do.
If you want to be exceptional, then do exceptional things.'
I've been more consistent with eating and training this year, have tried a few new things, and am getting to know my body better.
Foods/supplements that work for me:
- fish oils (help decrease body fat and reduce inflamation)
- good fats (nuts or seeds, avocado, olive oil etc) help to keep me full and reduce cravings
- cruciferous/fibrous veges (broccoli, cauliflower etc) are more filling than other veges
- BCAAs (help retain muscle mass/decrease body fat)
- lots of water/tea (helps flush everything out, and keeps skin hydrated)
- vitamin B or a multi that's high in vitamin B (helps with water retention and mood)
- ZMA (helps prevent mouth ulcers and white spots on my nails, and helps me sleep)
- creatine (volumizes muscle cells and stimulates protein synthesis -> muscle growth)
- carbs (need them for brain function, BUT I need to minimize my sugar and grain intake; see below)
What to avoid:
- sugary foods (having these, even for a treat, makes my body crave more sugar)
- grains (cereal, bread, pasta). Once I start eating these I find it hard to stop.
- some types of dairy (make me feel bloated and give me wind). I'm OK with yoghurt and kefir.
Exercise strategies:
- I exercise more consistently if I do it in the morning.
- I like training legs twice a week.
- I like changing my programs frequently so I don't get bored.
- If I want to eat more carbs as it gets colder, I need to choose ones that don't send me over the edge. I also need to increase my exercise to correspond with the additional food intake. (Walking is not enough to keep the fat off my butt.)
Stress-reduction strategies:
- say no to extra work when I think it might encroach on my training, sleeping or recovery time.
- limit (schedule) my computer time so I can prioritise training, sleeping and recovery methods.
- schedule time for training, sleeping and recovery methods.
- journal my eating to keep myself accountable.
I am also getting a gene test done so hopefully I will be able to add more to this list soon.
Step 1: My stumbling blocks - food and motivation
I competed in November 2006 and decided my next show would be October 2007. At Christmas I stuffed my face, eating way past the point of fullness on several occasions. By mid-April 2007 I had lost motivation, stopped going to the gym and started making and eating a lot of muffins. From mid-May onwards I was cleaning up my diet and increasing my cardio to get rid of the extra weight instead of using that time to focus on putting on muscle.
Did better at Christmas this year but had some trouble getting back on track after eating sweet food - it left me craving more. Late April saw me starting to eat more 'trigger' carbs again but I kept up my workouts for the most part (was very busy with work). Injured my hand in June then went away on holiday, so training and eating not the best that month.
Step 2: Dealing with my stumbling blocks
1. Stop dieting for shows and start thinking about my body on a long-term basis. Yes, apart from the last couple of months where I've been having issues with avoiding and then reintroducing carbs. This has meant that I've put on more weight than intended.
2. Understand that motivation is temporary. If I only exercise when I 'feel' like it, I'll never be consistent and I'll never create life-long change. Overbooking myself with work meant that I sometimes felt like I didn't have time to fit in a workout. My time management and prioritisation needs to be better.
3. Break up the off season into one-month blocks, so I have new goals each month. Sometimes programmes changed every four weeks, sometimes every six. I prefer every four weeks.
Step 3: Specific goals
1. Limit myself to one cheal meal per week. Too much 'free' food will make it harder for me to track whether I need to increase the amount of clean food I'm eating to gain muscle. Yes, except for the last couple of months, where I've been having issues with trigger foods after reintroducing them to my diet.
2. Do my prescribed weekly exercise sessions even when I'm not feeling motivated. Once a session's done, I'll be glad I did it. Yes, although this is easier when I train in the mornings and am not swamped with work.
3. For each monthly weights program, aim to be stronger by week four. Yes
4. Drink 4L water per day. No, don't usually get that much on a nontraining day, but am OK with that, as long as I get 2L in.
5. Include one yoga session per week as part of my training. Yes until I got really busy with work, which is probably when I needed to be doing it most.
Step 4: Plan
1. Journal my eating - it will keep me on track longer and make me feel more successful. Writing down what I was eating (but not calculating numbers) did help keep me on track. When I stopped doing this I also started eating my trigger foods.
2. Exercise first thing in the morning. Just get up and go. Then there are no execuses. Mornings are definitely the best time for me to train consistently.
3. Record the details of each workout so I can constantly improve. The last two reps of every set must be extremely difficult to complete. If they're not, keep going - don't just stop at the prescribed number of reps! Yes for the most part - not always in the first week of a new program as I tried to work out what weights to use.
4. Buy water bottles to measure my water intake for the day. Finish it all by the end of the day. Refill and refrigerate for the next day. No, but have been using my SIGG bottle instead of plastic.
5. Buy a block of yoga classes so I'm 'booked in' to attend, or buy a yoga DVD so I have no excuses if I don't feel like going out. Bought yoga DVDs and was using them regularly until a couple of months ago.
Step 5: Take action
Each month I will:
1. Get bodyfat tested to see how much muscle/fat I've gained More like every couple of months.
2. Take girth measurements to see which areas have increased in size Did this for a couple of months then stopped.
3. Have photos taken so I can see any changes Not in the last couple of months
4. Do a strength test to see how effective I've been in the gym No, but I know I'm getting stronger as I'm able to lift heavier weights, especially in chest and shoulder exercises.
I would like to track my progress more regularly from now on, so I can see what's working and what's not.
Step 6: Improvise & adapt
From the results of my assessments I will see if anything needs to be changed for the following month. Have done this with my diet more than anything - got too hung up on it at times.
Step 7: Finish what you start
'Even when the motivation wears off (and it will) do it anyway.
Even when it ain't fun (and it won't be sometimes) do it anyway.
When most throw in the towel, stay committed.
If you want to be like everybody else, then do what they do.
If you want to be exceptional, then do exceptional things.'
I've been more consistent with eating and training this year, have tried a few new things, and am getting to know my body better.
Foods/supplements that work for me:
- fish oils (help decrease body fat and reduce inflamation)
- good fats (nuts or seeds, avocado, olive oil etc) help to keep me full and reduce cravings
- cruciferous/fibrous veges (broccoli, cauliflower etc) are more filling than other veges
- BCAAs (help retain muscle mass/decrease body fat)
- lots of water/tea (helps flush everything out, and keeps skin hydrated)
- vitamin B or a multi that's high in vitamin B (helps with water retention and mood)
- ZMA (helps prevent mouth ulcers and white spots on my nails, and helps me sleep)
- creatine (volumizes muscle cells and stimulates protein synthesis -> muscle growth)
- carbs (need them for brain function, BUT I need to minimize my sugar and grain intake; see below)
What to avoid:
- sugary foods (having these, even for a treat, makes my body crave more sugar)
- grains (cereal, bread, pasta). Once I start eating these I find it hard to stop.
- some types of dairy (make me feel bloated and give me wind). I'm OK with yoghurt and kefir.
Exercise strategies:
- I exercise more consistently if I do it in the morning.
- I like training legs twice a week.
- I like changing my programs frequently so I don't get bored.
- If I want to eat more carbs as it gets colder, I need to choose ones that don't send me over the edge. I also need to increase my exercise to correspond with the additional food intake. (Walking is not enough to keep the fat off my butt.)
Stress-reduction strategies:
- say no to extra work when I think it might encroach on my training, sleeping or recovery time.
- limit (schedule) my computer time so I can prioritise training, sleeping and recovery methods.
- schedule time for training, sleeping and recovery methods.
- journal my eating to keep myself accountable.
I am also getting a gene test done so hopefully I will be able to add more to this list soon.
Addict?
From Katie's blog
'Ironically, some people who are sensitive to wheat products crave these foods and have trouble not overeating them. Addictive eating can occur with any food, but wheat seems to be a particularly common addictive food, as most nutrition counselors and members of Overeaters Anonymous will attest. Wheat contains opioids, substances with amino-acid sequences very similar to those in narcotic-like drugs. These substances can set the stage for addictions, overeating and binge eating - what I call "grain-o-mania" and "grain gluttony"--in people with undetected wheat sensitivity. If patients eat many forms of wheat throughout each day and say they can't give up wheat, that's a surefire sign to suspect hidden wheat sensitivity. Typically, cravings lift and other symptoms improve after four or five days on a wheat-free diet.' Melissa Dianne Smith
Thinking back, I have been like this since childhood when it comes to grains. I would come home from school and eat slice after slice of toast. I can also down bowl after bowl of cereal without feeling satisfied. When preparing for comps in the past I haven't eaten grains, so haven't had any problem controlling what I eat. But in my off seasons, as the weather gets colder, I reach for carbs, and they tend to be grain based. Maybe that would explain why every year around autumn I feel like I have trouble controlling what I'm eating.
'Carbohydrate addicts need to minimize their grain and sugar intake in order to break their addiction. If you are a carb addict you should focus on getting your carbs from vegetables and small amounts of fruit.
If you eat grains, it best to eat whole grains that you cook such as brown rice, wild rice, quinoa, teff, amaranth, barley, oat groats, kasha. These whole grains require a lot of chewing and the digestive enzymes have to work hard to get through the different layers of the grain to break it down.' source
Armed with this knowledge, perhaps things will be different from now on.
'Ironically, some people who are sensitive to wheat products crave these foods and have trouble not overeating them. Addictive eating can occur with any food, but wheat seems to be a particularly common addictive food, as most nutrition counselors and members of Overeaters Anonymous will attest. Wheat contains opioids, substances with amino-acid sequences very similar to those in narcotic-like drugs. These substances can set the stage for addictions, overeating and binge eating - what I call "grain-o-mania" and "grain gluttony"--in people with undetected wheat sensitivity. If patients eat many forms of wheat throughout each day and say they can't give up wheat, that's a surefire sign to suspect hidden wheat sensitivity. Typically, cravings lift and other symptoms improve after four or five days on a wheat-free diet.' Melissa Dianne Smith
Thinking back, I have been like this since childhood when it comes to grains. I would come home from school and eat slice after slice of toast. I can also down bowl after bowl of cereal without feeling satisfied. When preparing for comps in the past I haven't eaten grains, so haven't had any problem controlling what I eat. But in my off seasons, as the weather gets colder, I reach for carbs, and they tend to be grain based. Maybe that would explain why every year around autumn I feel like I have trouble controlling what I'm eating.
'Carbohydrate addicts need to minimize their grain and sugar intake in order to break their addiction. If you are a carb addict you should focus on getting your carbs from vegetables and small amounts of fruit.
If you eat grains, it best to eat whole grains that you cook such as brown rice, wild rice, quinoa, teff, amaranth, barley, oat groats, kasha. These whole grains require a lot of chewing and the digestive enzymes have to work hard to get through the different layers of the grain to break it down.' source
Armed with this knowledge, perhaps things will be different from now on.
Friday, July 4, 2008
Food Sleuth
This week, by choice, I've had no gluten and very little dairy (except a little homemade kefir (from lactose-free milk) on my quinoa/buckwheat porridge. Also no whey. This morning we went out for brunch. I had bircher muesli and fruit toast, two of my faves (but also trigger foods that I don't keep in the house). I then had some haloumi cheese from my husband's brekkie and a skinny flat white. Felt bloated after breakfast, then was a bit 'irregular' this evening. My mum told me when I was a baby I couldn't tolerate much milk, and I know I get bloated sometimes when having cheese, milk or cottage cheese. I'm OK with yoghurt and we only have lactose-free milk at home. But I've also noticed that a lot of my trigger foods seem to involve grains. More investigation required.
Thursday, July 3, 2008
Trying Something New
While I was staying with my parents I looked through some of their crockpot and diabetes recipe books. I came home with about 10 new recipes to try, so have been enjoying cooking something in the crockpot each day - makes the house smell great! So far my favourite has been braised kangaroo sausages with lentils.
The past few days we have been having quinoa flakes for breakfast. I usually buy the little round quinoa to make into porridge but Rob doesn't like the texture that much. Was in the health food store on Tuesday and saw the flakes. We like them much better for porridge - they cook really fast (90 seconds on the stovetop) and they are really filling. I picked up some quinoa flour as well so will try making some quinoa and berry muffins sometime soon.
I also picked up the New Zealand version of the Healthy Food Guide for July. There was a lot in there on gluten-free living, including a section on buckwheat, which is actually a fruit seed related to rhubarb and sorrel. I've had buckwheat pancakes before but I'm going to try making buckwheat porridge for breakfast tomorrow. The kernels take a while to cook, so I found a recipe where you can 'cook' it overnight in the thermos - hope it turns out OK!
The past few days we have been having quinoa flakes for breakfast. I usually buy the little round quinoa to make into porridge but Rob doesn't like the texture that much. Was in the health food store on Tuesday and saw the flakes. We like them much better for porridge - they cook really fast (90 seconds on the stovetop) and they are really filling. I picked up some quinoa flour as well so will try making some quinoa and berry muffins sometime soon.I also picked up the New Zealand version of the Healthy Food Guide for July. There was a lot in there on gluten-free living, including a section on buckwheat, which is actually a fruit seed related to rhubarb and sorrel. I've had buckwheat pancakes before but I'm going to try making buckwheat porridge for breakfast tomorrow. The kernels take a while to cook, so I found a recipe where you can 'cook' it overnight in the thermos - hope it turns out OK!
Saturday, June 28, 2008
2 secrets to effortless fat loss
Brought to you by Tom Venuto
1. MAKE TRAINING FUN
At the age of 42, my friend John Bartlett transformed himself from what he described as a “240 pound physical mess” with 41% body fat, into a 175 pound bodybuilder with mounds of muscle and six pack abs.
The most surprising part is, he never did “cardio” in a gym. John lives in the red, rocky hills of Arizona. In addition to his weight lifting, John mountain biked, sometimes for an hour or two a day. Was he burning a lot of calories? You bet. Was he “working hard?” I suppose that depends on your definition of “work.”
Sometimes recreation and “fun hobbies” can become your biggest calorie burners. If you believe fat loss can only occur by doing a certain mode or type of exercise, such as cardio machines in a gym, (even if you hate it), then you haven’t grasped the importance of the energy balance equation yet and you’e limiting your choices, which can easily lead to boredom and dropout. Your body doesn’t care HOW you burn the calories, you just have to burn them.
A program can be highly effective and efficient, but if it doesn’t suit your disposition or if it’s too extreme (or boring) to adopt as part of your lifestyle, then it will fail you in the end. Hard work is always necessary for success, but for some people, the line between work and play has been blurred because they enjoy their training so much. In some cases, the enjoyment even turns into passion.
Here’s a good question: What could you do to burn a lot of calories and have fun in the process? Your choices are virtually unlimited. martial arts, ballroom dancing, team sports, hiking, beach volleyball? There is no magic fat burning workout, so stop looking for “the one.” If it burns a lot of calories, it will help you get leaner. Start thinking out of the box.
2. MAKE LOW CALORIE, HEALTHY FOOD TASTE GOOD
If you think that fat loss requires a diet consisting of bland rabbit food that tastes like sawdust, you couldn’t be more mistaken. Fat burning food can taste absolutely delicious! I should know better than anyone because for years, not only did I believe you had to eat 100% “clean” to get lean, I also believed that you had to eat plain, bland food to the point of self-sacrifice and self-punishment. (I was wrong.)
Truth be told, I do actually prefer a fairly plain and very simple meal plan, at least compared to most people’s standards. As a bodybuilder, it’s just the way I’ve gotten accustomed to eating. But contrary to rumors which say I’m some kind of cyborg and not a regular dude from jersey, (I’m a regular dude, I swear!), I do like tasty food and I enjoy a good meal as much as anyone.
What’s more, I recognize that most people demand tasty food and nutritional variety more than I do and that any diet that requires foods tasting like dirt is not going to last...
If you choose a diet that offers no variety or forces you to eat food that tastes like sawdust, it doesn’t matter how effective that diet is for burning fat in the short term, it won’t be very conducive for helping you to stick with your program over the long haul.
Make your training fun and make your food taste good - you’ll be amazed at the difference it makes!
1. MAKE TRAINING FUN
At the age of 42, my friend John Bartlett transformed himself from what he described as a “240 pound physical mess” with 41% body fat, into a 175 pound bodybuilder with mounds of muscle and six pack abs.
The most surprising part is, he never did “cardio” in a gym. John lives in the red, rocky hills of Arizona. In addition to his weight lifting, John mountain biked, sometimes for an hour or two a day. Was he burning a lot of calories? You bet. Was he “working hard?” I suppose that depends on your definition of “work.”
Sometimes recreation and “fun hobbies” can become your biggest calorie burners. If you believe fat loss can only occur by doing a certain mode or type of exercise, such as cardio machines in a gym, (even if you hate it), then you haven’t grasped the importance of the energy balance equation yet and you’e limiting your choices, which can easily lead to boredom and dropout. Your body doesn’t care HOW you burn the calories, you just have to burn them.
A program can be highly effective and efficient, but if it doesn’t suit your disposition or if it’s too extreme (or boring) to adopt as part of your lifestyle, then it will fail you in the end. Hard work is always necessary for success, but for some people, the line between work and play has been blurred because they enjoy their training so much. In some cases, the enjoyment even turns into passion.
Here’s a good question: What could you do to burn a lot of calories and have fun in the process? Your choices are virtually unlimited. martial arts, ballroom dancing, team sports, hiking, beach volleyball? There is no magic fat burning workout, so stop looking for “the one.” If it burns a lot of calories, it will help you get leaner. Start thinking out of the box.
2. MAKE LOW CALORIE, HEALTHY FOOD TASTE GOOD
If you think that fat loss requires a diet consisting of bland rabbit food that tastes like sawdust, you couldn’t be more mistaken. Fat burning food can taste absolutely delicious! I should know better than anyone because for years, not only did I believe you had to eat 100% “clean” to get lean, I also believed that you had to eat plain, bland food to the point of self-sacrifice and self-punishment. (I was wrong.)
Truth be told, I do actually prefer a fairly plain and very simple meal plan, at least compared to most people’s standards. As a bodybuilder, it’s just the way I’ve gotten accustomed to eating. But contrary to rumors which say I’m some kind of cyborg and not a regular dude from jersey, (I’m a regular dude, I swear!), I do like tasty food and I enjoy a good meal as much as anyone.
What’s more, I recognize that most people demand tasty food and nutritional variety more than I do and that any diet that requires foods tasting like dirt is not going to last...
If you choose a diet that offers no variety or forces you to eat food that tastes like sawdust, it doesn’t matter how effective that diet is for burning fat in the short term, it won’t be very conducive for helping you to stick with your program over the long haul.
Make your training fun and make your food taste good - you’ll be amazed at the difference it makes!
Monday, June 23, 2008
Think Yourself Thin
Non-dieting treatments can prevent overweight and obese women from gaining more weight, according to Otago University researchers. A group of 225 women took part in a 10-week study using non-diet techniques such as relaxation, focusing on hunger rather than wieght loss, and reconizing the stress-related triggers for overeating. The study helped the women avoid gaining more weight over the following year, and reduced anxiety, depression, pain, fatigue and insomnia. The researchers say many people who lose weight through dieting tend to regain the lost weight within five years, as well as developing "very unhealty" attitudes towards food.
Reproduced from p53 of the New Zealand Listener, May 24-30 2008
Reproduced from p53 of the New Zealand Listener, May 24-30 2008
Saturday, June 21, 2008
Achieving Elusive Fitness Goals
There are 7 lessons from my story that I want to share with you because even if you have a different personal history than I do, these 7 lessons are the keys to achieving any previously elusive fitness goal for the first time and I think they apply to everyone.
1. Set the big goal and go for it. If your goal doesn’t excite you and scare you at the same time, your goal is too small. If you don’t feel fear or uncertainty, you’re inside your comfort zone. Puny goals aren’t motivating. Sometimes it takes a competition or a big challenge of some kind to get your blood boiling.
2. Align your values with your goals. I understood my values and made a decision to be congruent with who I really was and who I wanted to be. When you know your values, get your priorities straight and align your goals with your values, then doing what it takes is easy.
3. Do the math. Stop looking for magic. A lean body does not come from any particular type of exercise or foods per se, it’s the calories burned vs calories consumed that determines fat loss or fat gain. You might do better by decreasing the calories consumed, whereas I depended more on increasing the calories burned, but either way, it’s still a math equation. Deny it at your own risk.
4. Get social support. Support and encouragement from your friends can help get you through anything. Real time accountability to a training partner or trainer can make all the difference.
5. Be consistent. Nothing will ever work if you don’t work at it every day. Sporadic efforts don’t just produce sporadic results, sometimes they produce zero results.
6. Persist through difficulty and self doubt. If you think it’s going to be smooth sailing all the way with no ups and downs, you’re fooling yourself.. For every sunny day, there’s going to be a storm. If you can’t weather the storms, you’ll never reach new shores.
7. Redeem yourself. Non-achievers sit on the couch and wallow in past failures. Winners use past failures as motivational rocket fuel. It always feels good to achieve a goal, but nothing feels as good as achieving a goal with redemption.
Read Tom Venuto's full article here
1. Set the big goal and go for it. If your goal doesn’t excite you and scare you at the same time, your goal is too small. If you don’t feel fear or uncertainty, you’re inside your comfort zone. Puny goals aren’t motivating. Sometimes it takes a competition or a big challenge of some kind to get your blood boiling.
2. Align your values with your goals. I understood my values and made a decision to be congruent with who I really was and who I wanted to be. When you know your values, get your priorities straight and align your goals with your values, then doing what it takes is easy.
3. Do the math. Stop looking for magic. A lean body does not come from any particular type of exercise or foods per se, it’s the calories burned vs calories consumed that determines fat loss or fat gain. You might do better by decreasing the calories consumed, whereas I depended more on increasing the calories burned, but either way, it’s still a math equation. Deny it at your own risk.
4. Get social support. Support and encouragement from your friends can help get you through anything. Real time accountability to a training partner or trainer can make all the difference.
5. Be consistent. Nothing will ever work if you don’t work at it every day. Sporadic efforts don’t just produce sporadic results, sometimes they produce zero results.
6. Persist through difficulty and self doubt. If you think it’s going to be smooth sailing all the way with no ups and downs, you’re fooling yourself.. For every sunny day, there’s going to be a storm. If you can’t weather the storms, you’ll never reach new shores.
7. Redeem yourself. Non-achievers sit on the couch and wallow in past failures. Winners use past failures as motivational rocket fuel. It always feels good to achieve a goal, but nothing feels as good as achieving a goal with redemption.
Read Tom Venuto's full article here
Wednesday, June 18, 2008
The Journey
In the end it boils down to this. You are either a Wagon Rider or Pedestrian.
A Wagon Rider can fall off, they may let it pass by them on the street, they may get scared of the ride and the journey over and over again, but they care. They spend more time on the wagon than walking. They will get to their destination faster.
The Pedestrian just keeps walking and aren’t ready to make any changes. They don’t care and it doesn’t matter to them right now. This may have been you, it may be your now. It can be a lonely and a selfish life being the pedestrian but the choice, as always…
is yours.
Leigh Peele
A Wagon Rider can fall off, they may let it pass by them on the street, they may get scared of the ride and the journey over and over again, but they care. They spend more time on the wagon than walking. They will get to their destination faster.
The Pedestrian just keeps walking and aren’t ready to make any changes. They don’t care and it doesn’t matter to them right now. This may have been you, it may be your now. It can be a lonely and a selfish life being the pedestrian but the choice, as always…
is yours.
Leigh Peele
Tuesday, June 17, 2008
Muscle Fiber Types
There are three types of muscle fibers, Type I (or slow twitch fibers), Type II (or fast twitch fibers) and Type III (or intermediate fibers). The slow twitch fibers provide endurance and aerobic capacity and are best built with high repetition, low resistance forms of exercise. The fast twitch fibers allow for more explosive powerful activities and develop with lower repetition, higher resistance training. Research suggests that the intermediate fibers have the capacity to become either Type I or Type II fibers depending on how they are stimulated. (Erin Boyton, MD, FRCSC)
Wednesday, June 11, 2008
Artificial Sweetners Cause Weight Gain
From Dr Johhny Bowden
In a new study published in the February issue of Behavioral Neuroscience, rats that were fed artificially sweetened yogurt in addition to their regular rat chow wound up eating more and gaining more weight than rats that ate yogurt with real sugar. Psychiatrist Guido Frank at the University of Colorado in Denver says about this, "There is good evidence that the brain responds differently to artificial sweeteners and you should take this into account when designing weight-loss programs".
So why would you eat more calories when you're consuming artificial sweeteners?
We don't know for sure but three possible reasons have been suggested.
I've speculated before that artificial sweeteners might cause a blood sugar or insulin response simply via the mechanism of classical conditioning- much like Pavlov's dogs salivating at the sound of a bell simply because the bell had been associated with a steak. A second reason might be that exposure to artificial sweeteners in some way undermines the brain's ability to track calories and to determine when to stop eating.
Finally there's the possibility that diet soda drinkers do an eating version of what economists call "risk compensation"- they think they're significantly cutting back on calories so they subconsciously "allow" themselves to eat more, usually way more than the number of calories they've "saved" by drinking diet soda!
Anyway you look at it, and whatever the reason turns out to be, most chemical artificial sweeteners aren't doing you any good.
And if you want further reason not to believe everything you read about nutrition in the popular press, a recent publication which shall remain nameless, "reported" on the recent artificial sweetener study, concluding that since artificial sweeteners were clearly bad, "you're better off eating real sugar".
Excuse me, how about a reality check young yeoman journalist: You're better off eating neither! Just because Marlboro lights have less nicotine than Marlboro's doesn't mean Marlboro's are a good thing!
In a new study published in the February issue of Behavioral Neuroscience, rats that were fed artificially sweetened yogurt in addition to their regular rat chow wound up eating more and gaining more weight than rats that ate yogurt with real sugar. Psychiatrist Guido Frank at the University of Colorado in Denver says about this, "There is good evidence that the brain responds differently to artificial sweeteners and you should take this into account when designing weight-loss programs".
So why would you eat more calories when you're consuming artificial sweeteners?
We don't know for sure but three possible reasons have been suggested.
I've speculated before that artificial sweeteners might cause a blood sugar or insulin response simply via the mechanism of classical conditioning- much like Pavlov's dogs salivating at the sound of a bell simply because the bell had been associated with a steak. A second reason might be that exposure to artificial sweeteners in some way undermines the brain's ability to track calories and to determine when to stop eating.
Finally there's the possibility that diet soda drinkers do an eating version of what economists call "risk compensation"- they think they're significantly cutting back on calories so they subconsciously "allow" themselves to eat more, usually way more than the number of calories they've "saved" by drinking diet soda!
Anyway you look at it, and whatever the reason turns out to be, most chemical artificial sweeteners aren't doing you any good.
And if you want further reason not to believe everything you read about nutrition in the popular press, a recent publication which shall remain nameless, "reported" on the recent artificial sweetener study, concluding that since artificial sweeteners were clearly bad, "you're better off eating real sugar".
Excuse me, how about a reality check young yeoman journalist: You're better off eating neither! Just because Marlboro lights have less nicotine than Marlboro's doesn't mean Marlboro's are a good thing!
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