DOMS

For those of you unfamiliar with this term, you may be asking, 'what is DOMS?'  DOMS is Delayed Onset Muscle Soreness.  It usually occurs the day after exercise, especially those beginning an exercise program or those who change their exercise routine (which should be done about every 4-6 weeks).  Subsequent training sessions are less likely to result in delayed onset muscle soreness.

DOMS is a result of muscle tissue breakdown during exercise.  Although there are other theories (lactic acid accumulation or an inflammatory response of the body), the acute structural damage of muscle tissue is most likely.  When we exercise, our muscles tissues are broken down.  Once that occurs, DOMS will set in and last about 24-48 hours after exercise, depending on duration and intensity of the exercise(s) performed.

In the past, I have made the mistake of doing too much, too soon and paid the price.  I lifted very heavy and ended up being sore for 5 days after the completion of my exercise routine.  It was so painful, I had a hard time walking and couldn't exercise for almost a week after that.  Don't make that mistake!  Start slow and gradually increase weight/intensity every 2 or 3 weeks.

What are some ways you can help treat DOMS?  While the only thing that really help with DOMS is recovery and not working the muscle group that is repairing for at least 48 hours, I would suggest using a foam roller to cool down after exercising.  Massage therapy can also help with the discomfort and swelling of DOMS.  Cryotherapy (ice packs and or ice bath) or homeopathy.

Exercise and sleep

This post is an answer to a question one of my followers had on exercise and sleep.  How much sleep does one need every night to function normally when they exercise?  Is it the same as someone who doesn't engage in regular physical activity?

Sleep is extremely vital when one exercises.  Not only is it important for everyday function, but it is more so when you exercise.  Why?  We all know that exercise and healthy eating are important for optimal health, but did you know sleep helps the body to recover form the 'stress' we put it through, especially during strenuous physical activity?  Lack of sleep can cause adverse affects and affect our workouts.  Too little can cause injury or health problems.

Now, there are many different factors that determine how much sleep one needs per night and it varies from individual to individual.  Age, gender, physical activity, health, lifestyle, work, etc. all differ for each person. Most healthy adults should get between 7 to 9 hours of sleep per night to function properly.  Keep in mind, one can sleep too much just like one can exercise too much (overtraining).  Bottom line, just don't over do it

Things to avoid to get a good nights rest are: overtraining, nicotine, caffeine & large meals before bedtime.  Any of these can affect sleep and our next day's ability to function optimally.

http://www.sleep.com/content/exercise-and-sleep

Tips to Overcoming Food Addiction

One of the questions I get asked a lot is how to overcome cravings or addiction to food.  Let me start out by defining an addiction; addiction is a physical and psychological dependence on a substance or activity despite the negative consequences associated with it.  For some people that addiction is food. Let me point out that this is NOT the same as an eating disorder.  An eating disorder is when a person is preoccupied with food and weight and little else.  If that is you, please seek professional help as a disorder can be life threatening.  http://www.nationaleatingdisorders.org/

Do you ever feel that your body 'craves' a certain food or that you could not 'resist' eating something?  Ultimately food addiction is sugar.  Why?  Whether you eat excessive sweets, processed foods, carbs, or fatty foods, it all gets converted to glucose in the body.  Glucose is sugar.  The 'pleasure centers' of your brain get used to sugar excesses and, will ultimately, require more of it to get that same 'pleasure' you got the first few times.  This leads to excess/addiction.

How does one overcome food addiction?
First, you have to admit that you have one.
Second, slowly take out the food or foods that you are addicted to (usually sweets, salty, processed, artificial sweeteners, etc.)
Third, begin by replacing them with whole, raw, unprocessed foods (think veggies, fruits, nuts, seeds).  This includes what you are drinking or adding to your beverages.
Fourth, sit down and eat.  Don't eat on the run as this tends to cause us to overeat or choose unhealthy foods.  Eat at home and eat at the table.
Fifth, know the foods that 'trigger' you or are a temptation for you.  Avoid them by not keeping them in your house.  Keep prepared, healthy foods in the fridge.  That way, when you do have to run, you can just grab them & go.
Sixth, don't use food as a 'crutch'.  Most people, when under stress, tend to turn to food for comfort.  If this is you, try talking to someone you can trust or find an accountability partner (one who doesn't have the same addiction as you) rather than gorging and then feeling bad afterwards.
Seventh, exercise!  That's right.  When you pick up the weights or start an exercise program, your body produces serotonin, just like foods do.  And, it will help you lose weight too.

Tips to tone up and lose weight

Recently, I asked my Facebook friends to ask any questions they may have about fitness and nutrition.  The first question I got was from a long time friend about how to tone up and lose weight.  I am going to discuss what one needs to do to shed the unwanted pounds and how to put on muscle.

First, the most important aspect of losing weight is nutrition.  Why, you may ask?  Because you cannot possibly out exercise bad eating habits.  If you eat junk, you will carry 'junk'.  If you eat healthy, it will show.  Start by gradually removing processed foods, gravies, sugars, sauces, anything artificial, and alcohol.  Those type of foods have no nutritional value and are usually stored as fat.  Replace them with whole, raw vegetables, fruits, lean meats and fish, nuts, seeds, healthy fats (they are necessary for shedding excess weight), and plenty of water.  Tea and coffee are great, just watch what you are adding to them (cream, sugar, honey, artificial sweeteners).

Second, incorporate an exercise routine that requires you to be challenged.  That means you have to be sweating and your heart rate NEEDS to be raised to a level where your body starts burning fat.  If you are able to hold a conversation while exercising, you're not training or working!   An exercise routine includes both cardio and weight training.  There are many forms of cardio (I discussed this in a previous post) and ways to strength train.  For cardio, make sure you are getting at least 20-40 minutes of moderate to high intensity training 2-4 days per week (depending on your goals).  For weight training,  dumbbells/machines are great for building muscle which, in turn,  helps burn fat at rest.  If you don't have access to either one, try plyometrics, bodyweight, and/or resistance tube exercises.  Weight train at LEAST 3 days per week.

Third, in order to see results, you MUST be consistent.  That means you cannot workout 1 or days per week and eat whatever you want daily and expect miraculous results.  Will not happen!  Be consistent in eating the proper foods, exercising, and stretching.  This takes time, patience, and persistence.  Remember, Rome wasn't built in a day,therefore, you shouldn't expect your body to change overnight.

Persistance and determination

BCAA's

What are BCAA's?  They are Branched Chain Amino Acids. They include Valine, Leucine, and Isoleucine.  They are the building blocks of protein.  There are 9 essential (cannot be made by the body) amino acids and the rest can be.  Out of those 9, the 3 BCAA's make up about 1/3 of your skeletal muscle tissue.   In the world of bodybuilding/weight lifting, these are important as they help in protein syntheses (the production of protein in cells) in your muscles.  Without them, protein degradation occurs.

When I first began weight lifting, I knew nothing about BCAA's and how important they were for muscle growth and recovery.  This would have saved me lots of frustration and disappointment since I am tall & lean and building muscle is not easy for me.

BCAA's, when taken before and after exercise, helps reduce muscle breakdown, improves preservation of muscle glycogen stores, improves immune health, and improves performance.  For those wanting to recover more quickly from endurance training, increase muscle size, and reduce DOMS, you should be adding this to your daily supplements.  Keep in mind, if you don't, the human body has the ability to break down muscle tissue for use as an energy source during heavy exercise.  This process is known as gluconeogenesis, which is the production of glucose from non-carbohydrate sources.

If you supplement with BCAA's, your body does not have to break down muscle tissue for extra energy.  A study at the School of Human Biology, University of Guelph, Ontario, Canada confirmed that the use of BCAA's (up to 4 grams) during and after exercise could result in a significant reduction of muscle breakdown during exercise.  In my opinion, the best way to get BCAA's is to use powder form as it is better absorbed into the body.  They are also available in pill form as well.

http://www.nutritionalreviews.org/BCAAs.htm

 

A New Approach: Grains

Grains include wheat, barley, oatmeal, rice, and corn.  They are divided into 2 groups: whole or refined and are a source of carbohydrates.  Our body's main source of fuel comes from carbs.  However, those carbs should come from vegetables, fruits, and nuts/seeds.  Our bodies were not designed to process all the pastas, grains, beans, sugars, and processed foods we eat at every meal/snack or in the drinks we consume.

I recently began a new approach to my diet.  Back in January, I went on a detox and removed wheat, caffeine, dairy, soy, peanuts, vinegar, and anything processed.  I did that for 4 weeks.  After the initial detox, I never re-introduced wheat, soy, peanuts, and processed foods were sparingly.  I do, however, enjoy my cup of joe (caffeine) daily and use vinegar sparingly.
As a result, the only grains I was getting were from oat bran, wheat bran, brown rice ( of which I used brown rice protein powder or brown rice pasta) or my 'cheat meal' if I decided to have grains.   I have been reading up on grains and how they affect the body.  Within the past 2 weeks, I have omitted all grains from my diet (including brown rice, breads, and pastas).

Since doing so, I have noticed my energy levels have increased and my stomach doesn't get bloated.  Yay! Now, I do enjoy a cheat meal once a week and if I decide to have my grains or pasta, it will be brown rice indeed!  Some may notice that this type of approach is similar to the paleo diet.  I don't follow that to a 'T' or I din't intend to 'follow' a diet.  I go by my own approach and do what works for me.  This may not be for everyone.  I am just giving you my take on what I have been doing and the results of that.  And just so you know, I do get my carbs mostly from veggies and then fruits, so I am not without a carb source.   I would recommend that you try if for 2 weeks and see how you feel.  Would love to hear your thoughts/questions.

http://www.livingpaleo.com/avoiding-grains-part-1/

TKV Fitness Training: Fitness Training for Women

TKV Fitness Training: Fitness Training for Women

Tracy Valentin

Weight and Strength Training

Kickstart To Clean Eating-Sugars Pt. 2

This is the last in my series of clean eating for sugars.  My next post will contain healthier alternatives to carbs and some recipes as well.
This post contains recipes for sugar alternatives that I have found and use or 'tweaked' to fit my lifestyle.
In my last post, I wrote about sugar and how it effects our diet and health.  I am going to give a couple of recipes that you can use to help curb your 'sweet tooth'.  Feel free to 'tweak' the recipes according to your liking.  The goal here is to use healthier alternatives to sugar so that you can live healthier and lose weight.

Chocolate Mug Muffins

30 gr. whey protein powder    2 packets stevia/truvia (about 4 t.)
1 T. 100% cocoa powder        1 T. pumpkin or applesauce (unsweetened)
1/4 t. baking powder               1 egg white

In microwavable mug, place protein powder, cocoa, baking powder, and sweetener.  Mix well.  Stir in egg white and pumpkin or applesauce (batter will be thick).  Microwave for 60 seconds.  Use a knife to gently loosen from mug.  Place mug upside down on a plate and let cake slide out.  Cut in half & fill with desired topping (optional-natural peanut butter, greek yogurt)

Chocolate Banana Pancakes (recipe from Oxygen magazine)

1/8 c. lowfat cottage cheese                         1/4 c. egg whites    
1 & 1/2 scoops chocolate protein powder    1 banana sliced
syrup or dark chocolate chips (optional)        

Blend cottage cheese, protein powder, and egg whites in blender or by hand.  Add to heated pan w/nonstick cooking spray. Add chocolate chips (if using).   Heat on both sides, about 2 minutes.  Add sliced banana and syrup.

Banana Bread

1 c. brown rice flour       1/2 t. baking soda             2 ripe bananas          
1/2 c oat bran                  1/4 t. baking powder        1/2 c. truvia or brown sugar
1/4 t. salt                          1 T. cinnamon                  1/2 c unsweetened applesauce
2 eggs, lightly beatened

Preheat oven to 350 degrees & spray loaf pan w/nonstick cooking spray.  In a bowl, combine flour, oat bran, salt, baking powder, baking soda, & cinnamon.  Set aside.  In a mixer bowl combine sugar & applesauce and beat on low speed until blended & mostly dissolved.  Add in eggs and mix until combined.  Add bananas & mix until combined.  While mixer is running, add flour mixture slowly until all is just combined.  Pour into loaf pan & bake for 40-50 minutes or until toothpick inserted in center comes our clean.  Let cool 10 minutes before slicing.  You can add nuts to this for an added variation.

For a quick snack that I use to help with a sugar craving, take 1/2 c. of pure pumpkin, add cinnamon, and truvia to taste.

There you have it.  I hope you find these recipes to be a help in satisfying your 'sweet tooth'.

Kickstart to Clean Eating-Sugars

This is part 2 of a series I am doing on clean eating.

In the last post, I wrote about how one do a kickstart to clean eating.  Today, I am going to write about a hidden food that is highly addictive and found in just about every food you put in your mouth.  The food I am talking about is sugar.
Sugar is naturally found in fruits, milk, honey, and certain veggies (carrots are one of them).  However, most of our sugar consumption goes far beyond that of fruits and milk.  Sugar is added to many of the foods we eat daily such as bread, cereals, mayonnaise, peanut butter, ketchup, salad dressings, and most other processed foods like cookies, crackers, candy, sodas, and sauces.
This is a HUGE concern as our sugar consumption has significantly increased over the last 20 years.  On average, a person consumes 135 pounds of sugar a year.  That's more than I weigh!   Not to mention that it is detrimental to our health.  Sugars effect our insulin levels and it depresses the immune system.  The obesity epidemic in this country is a result of such processed and sugar-laden foods we consume daily and in excess.

I admit that I have a sweet tooth.  You can put salty snacks and fried foods in front of me and I don't have a problem with refusing them.  Now, put a cookie, cake, or pie in front of me and I struggle with temptation.  I have had to learn to say no and replace my unhealthy sugar cravings with healthy ones (sliced apples with cinnamon, fresh berries, or homemade healthy cookies-made with coconut flour, oat bran, wheat bran, truvia, protein powder, cottage cheese, shredded coconut, and walnuts.)

So, how can one kick this habit without going into shock?  First, make the choice.  It is totally your decision.  Second, be an avid label reader.  Sugar-free and fat-free doesn't mean that is doesn't contain any sugar.  In fact, the opposite is true in most cases.  It may contain more sugar and calories than the non-diet brand and more than your body needs or can process.  And remember, what your body cannot use immediately for energy is stored as fat.   Third, if you crave sugar, start eating natural sugars like those found in fruits and veggies.  Begin to taste foods in their natural state instead of covering them in sauces, condiments, gravies, or sugar.  Fourth, replace sugar and honey with stevia/truvia or try brown rice syrup or xylitol (in moderation).  Natural sweeteners that don't pack on pounds or calories and don't affect blood glucose levels like HFCS or table sugar.  Fifth, start gradually.  Unless you can handle doing things cold turkey, I would suggest by starting slowly as you will experience withdrawals.

My next post will continue with sugars and I will include a couple of recipes to help with those cravings.

http://www.rheumatic.org/sugar.htm

Kickstart to clean eating

This is part 1 of a series I am doing on clean eating.


As summertime approaches, some of you may be thinking about getting a kickstart on clean eating.  The winter months bring us the holidays with an overload of buffet style meals and unnecessary fats and carbs.  And not to mention, unwanted pounds.
When I decided to change my eating habits, I went on a detox.  A detox is when you remove the foods that can be toxic to your body such as dairy, caffeine, soy, sugar,  processed, and allergen foods (like peanuts, wheat, and gluten) and replace it with alternatives like brown rice, whole & natural foods (think fruits and veggies), organic, and almond, coconut, or rice milk.
Now, not everybody may want to go that extreme.  You may ask, 'where do I start'?  You can start by removing processed foods and sugars since they are usually stored as fat and bring no nutritional value to your body anyway.  Read labels carefully as even fat free products are loaded with tons of sugar to replace the flavor fat gives food.  And don't forget the healthy fats (found in nuts and olive or coconut oil)

When eating a typical meal, make sure your plate has a lean protein (fish, boneless/skinless chicken, lean beef), a fibrous carb like brown rice, and mostly veggies (sans butter and oil).  And don't forget the healthy fats (found in nuts and olive or coconut oil).  Eating between 5-6 small meals a day is ideal to keep your metabolism going and prevent hunger and splurges.
A kickstart to clean eating may not be easy at first, but with time and determination, the benefits of this change in eating will result in more energy and unwanted pounds coming off.  Coupled with regular exercise, you will see weight come off quicker and start to feel different about yourself.

http://www.answerfitness.com/204/clean-eating-eating-clean-answer-fitness/
 

The Basics of Weight Training

I know this topic isn't popular amongst most female exercisers.  It is typically misunderstood or intimidating.  The basics of weight training isn't rocket science.  If you have never or aren't currently adding weights to your fitness routine, you are missing out on the numerous benefits associated with weight training.
First off, let me start by saying that you won't get big & bulky from lifting weights.  This is not physically possible without anabolic steroids. Females just do not produce enough testosterone to look like bodybuilders.   I, personally, have lifted weights and never got big or bulky.  I prefer this type of training over any other type of exercise.  Why?  Tones your muscles and makes you stronger.  For a tall, lean girl as myself, I find weight training adds definition to my already slender physique, which is why I took it up in the first place.  Now, some people put on muscle a lot easier than others.  Everybody is different.

   

You won't look like this!

Besides toning your muscles and helping burn fat, it also raises your metabolism (even while sleeping), increases bone density, reduces risk of injuries, helps raise levels of LDL (good cholesterol), improves posture, and many more too numerous to list here.
If you are a beginner to weight training, I would suggest you start out by using light weights.  After about 2-3 weeks, increase your weights by about 10% to keep your muscles challenged and to see growth (progression).   If you are already weight training, I applaud you.  Just remember to keep the weights at a challenging level (typically you should come to exhaustion at around 8-10 reps).  For me, I lift heavy for 8-12 reps and do 2-3 sets of each exercise for whatever body part(s) I am working that day. A set is a number of exercises performed without stopping.  A repetition is one performance of a single exercise (like a squat). Always do a 5-10 minute warm-up before beginning, followed by a cool down after completion.

                                                                        This is a squat


Rest between sets is important, as well as, taking 24-48 hours off from the muscle group you just worked.  For instance, if you were to do legs and glutes today, you wouldn't work those particular muscles for 1 or 2 days to give them time to recover and repair.
Also, proper form is very important when using weights.  Injury can result from poor execution.  If you don't know where to begin or believe you need assistance, hire a personal trainer to help you come up with an exercise routine and show you the proper technique to perform your exercises.  Once you begin to see results you will be glad you decided to 'hit the weights'.

Here are 2 magazines I respect.  The first one is for beginners or those trying to maintain their current healthy physique.  The second one is more geared toward the woman trying to gain/maintain a muscular physique.
http://www.oxygenmag.com/
http://www.muscleandfitnesshers.com/

The Basics of Cardio Training

The health benefits of  cardio training are many.  It helps burn fatty acids, increases stamina, lowers blood pressure, improves bone density, and the list goes on.  I, personally, do not like cardio.  I would rather clean my toilet than do cardio training.  I find it boring and you cannot 'visibly' see results like you can with weight training.  But, alas, we do not live in Tracy's world.
Cardio exercise should be a fundamental part of any exercise program.  The term 'cardio' is short for cardiovascular. That is the system of the body that involves the heart and blood vessels.   Cardio exercise increases your heart rate which, in turn, increases blood flow to the muscles and lungs.  It also causes your vessels to widen to deliver oxygen to your muscles and carry away waste products (carbon dioxide and lactic acid).  The release of endorphins, natural painkillers, to increase well-being is also a response of your body to this type of training.    
Cardio training can come in many forms; playing sports, running, swimming, walking, and cycling amongst others.   You may ask, 'where do I start'?  If you are a beginner, I would recommend you start out walking or light jogging for about 20-30 minutes a day, 3 days per week.  If you have been exercising for about 6 months or more you can increase the amount of time  to 4-5 days per week or mix it up by doing HIIT.  HIIT is short for high intensity interval training.  This is where you run/sprint for a short time then recover.  Ex., sprint for 20 seconds, recover for 40 seconds.  As you become stronger, you can increase the sprint time and decrease the recovery time.  HIIT burns more calories in less time than steady state cardio.

When picking a cardio program, choose one you will enjoy so you will stick to it.  Always mix it up as your body adjusts quickly and you may become bored.  Drink plenty of water to keep you hydrated.   And last, get a clearance from your doctor before beginning any exercise program.

The most nutritious food on earth

In certain parts of the world, the coconut is revered as a cure for all illnesses and a valuable source of food.
To me, it has a wonderful scent and a light, sweet taste.  For those who don't particularly like the taste of coconuts (I don't know who would), there are products like coconut milk and creamer that do not have a 'coconutty' flavor.
If my husband was Tom Hanks on Cast Away, he would starve because the only foods one can eat on an island are seafood, bugs, & coconuts.  My husband dislikes coconuts a lot.  I, however, enjoy them.
When most people think of coconuts, they think of the fleshy, white 'meat' center of the nut.  There is so much more to the coconut than just the meat.  Coconuts also provide milk, juice, & oil.  Coconuts are the most nutritious food on earth.   They carry many health benefits including MCT (the healthy fat), fiber, minerals, and vitamins.

Recently, I went on a detox and discovered coconut milk, creamer, cultured milk, and raw coconut crystals.  Virgin coconut oil has been a staple of my diet for almost 2 years. It has been scientifically proven to help burn belly fat because it contains short and medium-chain fatty acids that help in taking off excessive weight.  It increases the body's metabolism by removing stress on the pancreases, thereby, burning out more energy & helping obese and overweight people reduce their weight.   It is also an excellent moisturizer for the face and hair.  I use it in my homemade sugar scrubs.    
There are many populations where coconuts are a staple in the diet.  Hence, people living in tropical coastal areas who eat coconut oil as their primary cooking oil, are normally not fat, obese, or overweight. 
If you aren't including this nutritional powerhouse in your daily diet, I would highly recommend you start doing so today.  The many health benefits you will reap from this addition will be much worth it.  


http://www.coconutresearchcenter.org/
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Fitness Training for Women

Hi my name is Tracy Valentin.  I am currently in the process of receiving my certification as a CFT.   This blog is about fitness training for women.  My goal is to help women achieve their weight loss and fitness desires.   You can count on this blog to provide you with sound nutrition, exercise advice, and proper equipment usage.  TKV Fitness Training blog is Fitness training for women: your source for no nonsense advice.
If you are interested in going beyond just the advice on this blog, you can contact me for one-on-one personal training.  I am in the process of completing my CFT exam and will be certified within a few weeks.