Tuesday, August 16, 2011

Going 'Pooless

A few months ago, I came across this article on MarksDailyApple.com about ditching the shampoo bottle. I was intrigued (hmm, maybe I could live without the sodium laureth sulfate, tocopheral, cocamide DEA and cyclopentasiloxane). So, heck let's give it a self experimenting go at it to see wha'happens! I am always in search of simplification. I believe that we can live happier and healthier when we dial it back to the basics and let our body do its job.

The rationale is simple. Unregulated chemicals, first gently caressed into your head, then washed down the drain into the world beyond. Sounds like something I could do without. Jacqueline Krohn M.D., author of The Whole Way to Natural Detoxification: The Complete Guide to Clearing Your Body of Toxins, notes that “Caustic chemicals, such as alkaline solutions, can…penetrate the skin. Once a chemical has penetrated the stratum corneum (the most superficial layer of skin), it moves through the epidermis and into the dermis. Then, the rich blood supply of the dermis readily transports the chemical into the bloodstream.”

Typical hygiene starts with shampoo, which while leaving your locks smelling like a ripe apple (still not sure why this is desired) does a swift and clean sweep of all of your hair's natural oils, leaving it bone dry and pissed about it too. Now, dont forget to "rinse and repeat" (read: "use faster, buy more often!!"). So then you need to follow it up with conditioner to replace those innocent oils. Which leads to the need for another product which necessitates the need for another and another and so on. So what seems like a trivial savings/product minimization at the onset, actually has quite a significant impact when its all said and done.

A quick primer:

Alcohol, isopropryl (SD-40) - Found in Anti-freeze. Ingesting less than an ounce is fatal. so rubbing into your scalp is good why? Can actually work as a “carrier,” helping other harmful chemicals penetrate your skin. Has been linked to headaches, dizziness, depression, nausea, vomiting, and coma.

Propylene glycol (PG) and butylene glycol
Both of these shampoo ingredients are known as petroleum plastics which work as wetting agents and solvents. Having this duo penetrate your skin can possibly weaken your protein and cellular structure. PG and butylene glycol are commonly used to make herb extracts and remove barnacles from boats. Yes, you read that right.

Sodium lauryl sulfate (SLS) and sodium laureth sulfate (SLES)
These chemicals are what supposedly cleans your locks, also known as detergents and surfactants. Not only do these multi-talented toxins clean your delicate hair, they are also used in car washes, garage floor cleaners, and engine degreasers.

So, I got a 35 lb bag of Sodium Bicarbonate aka Baking Soda at Costco. It should last me a year and is of course a natural mineral. I put about half a handful in the palm of my hand and add a tiny bit of water. I then rub it in my hands creating a paste, then massage into my hair with my finger tips. You'll need to find the right method/mix for you if you're interested in self experimenting. There are several different methods and recommendations. The first few days, my oil producing glands were still on hyper-drive, overproducing to catch up from the train wreck shampooing process mentioned above. It will take your body a few days or maybe a few weeks to adjust. In these first few days, my hair was indeed pretty oily, but alas, I pressed on.

I have been shampoo free for two months now, and see no reason to ever go back. My locks are golden and flowing. I dont feel the least bit greasy. I'm avoiding chemical exposure, doing my part to minimize my environmental footprint and saving money. What's not to love about going 'pooless??

For further reading and other testimonials:

http://www.marksdailyapple.com/going-poo-less/
http://www.ewg.org/news/wash-mit-out-your-hair
http://boingboing.net/2011/01/04/i-havent-used-soap-i.html
http://freetheanimal.com/2009/12/paleo-i-dont-care-i-like-no-soap-no-shampoo.html
http://freetheanimal.com/2010/02/no-soap-or-poo-update.html
http://seeadamtrain.wordpress.com/2010/02/04/see-flipping-switches-and-turning-dials/

Thursday, June 2, 2011

Stop Eating Grains


If you really want to lose weight, stop eating grains.

Yes, I had a hard time believing it too. After all, I've been told for a lifetime to eat a whopping 6-11 servings of cheap and easy, government subsidized grains for my entire life. But a funny thing happened to me a few months ago.

As a health and fitness professional, it is my ethical responsibility to be in a continuous state of learning. And as an advisor and consultant, it is my duty to assess, research, question, and then disseminate the information that I passionately believe may help my clients, fans or followers to be more successful in achieving their goals. I am not alone in saying that I have observed a lot of failure, disappointment, frustration, negative reinforcement and even more confusion first hand in this industry while people have diligently followed the advice of conventional wisdom.

While everyone tries to "eat right" or at least "do better," and while fitness professionals, nutritionists, doctors, government agencies, celebrities and of course, the media tout the benefits of eating "right" and getting regular exercise (the simple rule of "calories in, calories out") we've gotten fatter. Much, MUCH FATTER. Clearly, something is broken and a paradigm shift is necessary.

So, a few months ago, I stopped teaching high intensity exercise classes. (Not intentionally as a means of removing this from my life, just as a professional evolution.) I went from teaching about 5-10 high intensity classes a week between cycle and strength formats to zero. I maintained a moderate activity level with my clients/bootcamps - but my movement was nothing impressive and FAR from what it was previously. I've always been lean - 8-10% body fat - and always weighed in around 170 lbs +/- 2 lbs. While teaching the copious amounts of classes, I didn't have high energy. I was exhausted. Mentally and physically. Yet, we tell people - intensity, intensity, intensity - more, more, more - and if its not working, DO MORE!! I was shoving oatmeal down my throat morning after morning, refueling with bagels or tabuli sandwiches (basically wheat on wheat) and finishing it off with a pasta dinner and supplementing in between with fruits. Using conventional wisdom, it sounds like a pretty healthy diet!

At the same time that I stopped frequent high intensity exercise, I also gradually weaned myself off of grains, following my reading of Mark Sisson's blog, MarksDailyApple.com and his book, The Primal Blueprint. I had heard much about the Paleo and Primal diet, so I thought - this is pretty crazy, but as part of my due diligence, let's give it a try for a few days and see what happens. Well guess what? In the midst of doing zero high intensity exercise and maintaining a similar caloric intake - less the grains of course - I lost 10 lbs while maintaining my lean muscle mass. All of this in a matter of about 3 weeks and remember, I didnt have much to lose in the first place! All of this with no caloric restrictions, more energy with my body off of the insulin roller coaster, and a forgiving 80/20 rule, so yes, I can enjoy a beer (no grains 80% of the time will get you 100% of the results without the negative reinforcement of "cheating" and the ability to enjoy cake on a birthday or eating out on a special occasion).

I am now a lean and mean 160 lbs with about 6% body fat. Why? The cliffs notes version is this: Grains = Carbs. Carbs = Sugar. Sugar drives insulin levels. Insulin drives fat storage. Without the easy to burn carbohydrates, my body is a fat burning machine - and yours can be too.

There are a host of reasons to avoid grains, so I encourage you to familiarize yourself with the science behind it via the links provided here. It is far too deep a discussion for one post.

I highly recommend that you consider this approach - after all, you've probably tried everything else. And its not just good for your waistline - its good for you and will no doubt cure many if not all ailments that may nag you, from headaches/migraines to irritable bowl syndrom to tooth decay. But dont take my word for it. Study it first. If you learn the "why," "what" to do is much easier. In my next posts, I will share some of my go-to's, favorite foods and food prep techniques, so stay tuned!



Sunday, May 1, 2011

DIY Parmesan Kale Chips

Kale is a leafy green super food, loaded with antioxidant, anti-inflammatory and anti-cancer goodness, high in beta carotene, Vitamin K and Vitamin C. It also contains sulforaphane and indole-3-carbinol both of which are believed to have powerful cancer prevention properties.

I made my first batch of DIY Kale Chips last weekend and perfected the recipe today. A few tweaks (easy on the oil, dont use the stem) and perfecto! A surprisingly yummy, crunchy, flavorful and healthy snack. Kale Chips squash any snack attack and are a great mindless muncher - try substituting them for popcorn while watching your next movie. You can dress them up various different ways - and even incorporate dipping sauces - depending on what you have on hand, but in general if you have some olive oil and sea salt you're good to go!

DIY Parmesan Kale Chips

Start with quality organic Kale like so...


Sprinkle with EV olive oil (cold first pressed is best), then add Parmesan cheese, sea salt and garlic - dried or minced. No specific measurements, just have at it.


Pop in the oven til crispy (10-15 minutes at 350) and enjoy the thin and crispy goodness!



MyBootcamp Potomac - Now Enrolling for May

After a very successful launch of our first group bootcamp - MyBootcamp, Potomac will be continuing for May! $90 for the month, Tuesday and Thursday at 9am at Orchard Ridge Park. Please email info@roifit.com or contact me on Facebook to reserve your spot (yes space is limited), so contact me today!

Here is a quick video from our first day - rain or shine, we work hard and have fun! Let's GO!

Friday, April 29, 2011

My New Toy - TRX's Rip Trainer

Here is a video of David demonstrating the new Rip Trainer from TRX. It is a great addition to my toy trunk and a great complement to the TRX Suspension Trainer as it primarily focuses on dynamic power and explosiveness in the transverse plane - ie rotation - and asymmetrical resistance training. Your body needs to be able to both rotate effectively and prevent rotation effectively and without injury. In the same spirit of the TRX, it is compact, light-weight and with multiple anchoring solutions, you can take it anywhere! So, whether you are training for high performance in sport or life, Rip It!

Wednesday, April 6, 2011

MyBootcamp Announces Ambassador Program

Hey You! Want to Workout for Free?

MyBootcamp, as you've seen by now provides kick-butt, out of the box bootcamps and bootcamp inspired personal training. It's "not just any bootcamp" because you won't find anyone doing anything like we do - Not at your local gym or run of the mill military-style bootcamps. We train like athletes so we can WIN in life. We train outside for a reason - for fresh air, vitality and free Vitamin D. We use lots of awesome toys - from the TRX Suspension Trainer and brand new Rip Trainer, the Vipr, and Kettlebells, to sandbags, fire hoses and more. It's fun, inspiring, educational, challenging and intense! We work hard and we have fun doing it, getting a functional, total body, killer metabolic workout.

So, if you want to see MyBootcamp in your neighborhood, we want to be there! But it's up to you to make it happen. Here's how the Ambassador Program works...

Round up 8 or more of your closest friends, strangers, acquaintances, co-workers or neighbors. Spread the word the old fashioned way or get creative and start a facebook page ("Bring MyBootcamp to Arlington!" for example). You work out for FREE - Plus, we'll give you one FREE (because you can't type FREE in lower case letters) personal training session per month (as long as the bootcamp is active) that you can selfishly keep for yourself or give to someone as a gift!

If you are interested in being an Ambassador, contact me on facebook or any other way you know how and.....Let's Go!!

Tuesday, April 5, 2011

Potomac TRX Bootcamp - Day 1

It was cold, it was rainy, it was windy...it was intense, it was challenging and it was fun! Take a look and see what you missed....

Sunday, April 3, 2011

Birthday Bootcamp!

We had an awesome time running a Birthday Bootcamp this morning. Everyone worked hard and had fun on all of our bootcamp toys - TRX, fire hose, kettlebells, TSP, partner games and more - check out the video for highlights!


Just contact me if you want a bootcamp for your next birthday or group event!

Friday, April 1, 2011

MyBootcamp on NBC - Part 3

Here is the final installment of NBC4's coverage of MyBootcamp and Project 365. Curious to see what one of our real workouts look like? Check out this video. Be sure to check back from time to time and see how they are doing!

Monday, March 28, 2011

MyBootcamp on NBC - Part 2

In case you missed it, here is the video from the 2nd of 3 segments NBC (WRC) produced about MyBootcamp's Project 365. The 3rd will air next week so....stay tuned!

Saturday, March 26, 2011

Video - Project 365

I worked with David this morning from Project 365. He has a very strong work ethic and has made great strides in his endurance. Take a look!

Wednesday, March 23, 2011

TRX Bootcamp - Potomac, MD

Starting April 5, my friend Melissa Kullen and I are co-leading a TRX Bootcamp right here in Potomac! It will be unlike anything you've ever experienced at a gym or your run of the mill bootcamp. We'll be using the TRX Suspension Trainer + the BRAND new TRX Rip Trainer, kettle bells, sand bags, tires, sledge hammers, fire hose -- Combining all of these state of the art tools for the most effective, integrated total body, workout you've ever had! Seriously, dont miss this....it's limited engagement and limited space! Get outside the box!

Details:
Tues and Thurs, 9am @ Hadley's Park.
Only $90/month and space is LIMITED to 12 participants!! Contact me to enroll....


Monday, March 21, 2011

Project 365 - No One Said It Would Be Easy

Guest Blog Post by David:

After working with Grant for the first 4 weeks, it seemed like I had started a journey that had no end. Here I am trying to break habits which I have formed over years and forcing myself to make changes for the better. To be perfectly honest, it’s a lot harder than I thought it would be. I am still find myself eating fast food, just not every day as before. For me it’s almost too hard to force myself to cook after a long day of work and commuting. I will just have to keep motivating myself and working towards a healthier lifestyle.

Exercise has definitely become easier after struggling for the first few weeks. I see small improvements and I set small goals for myself. I find that it helps keep me motivated and gives me small accomplishments to boost my confidence. I think what helped me most was when Grant showed me a video of a guy, who was overweight much like myself. He started slowly with exercise and eventually meet his end result. So what I have been doing is keeping that in the back of mind and taking it a step at a time. My weight hasn’t changed much, but my body composition is - I definitely feel stronger and my energy levels are improving slowly. The coolest thing is that I am less out of breath when I go up the stairs, which is a big plus.

Emotionally I have both good and bad days. Sometimes I wish I didn’t have to go through so much just be healthier. It feels like I have been punished for something but I have no idea what. It definitely effects my workouts and I think when I am feeling down my effort is also down. Right now I am having more good days than bad so hopefully things improve to the point where it’s hard to remember when I had a bad day.

I am still in the beginning of my journey and I have so much more to learn, it is hard but I feel like I can permanently change my life forever and I think that’s what keeps pushing me forward.

Tuesday, March 8, 2011

Project 365: Who Would You Rather Pay?

Guest blog post by JaNeese from Project 365!

"As someone who is far from being the poster child for healthy living, I wasn't quite sure what I could contribute to a blog about eating better, moving better, living better. But in life there is a lesson in everything - the CEO can learn something from the janitor, the parent can learn something from the child...and on and on...

So, as I began this journey of healthier living, Grant gave me the book 'Food Rules' to read. I must say, several of the catchy rules have stuck with me and I can almost hear them as I grocery shop, cook, eat, etc. Lunch time came today and as I browsed the food court in my building I settled on Subway for lunch. I know, I know...I should have just brought my lunch...but getting a 6 inch Subway sub is a thousand times better than the double quarter pounder and large fries I would usually reach for. I get to the register and as they were taught in Subway school, the lady at the register asks if I would like to add chips and a drink for $2 more. Tempted? Yes I was, but I wasn't falling for it. I declined and opted for a 12oz bottle of water instead. To my surprise the bottle of water brought my total higher than it would have been if I bought the chips AND the soda. With my jaw dropped I pulled out my debit card which the cashier managed to pry from my clinched fingers, swipe, and return to me before I could utter a protest.

As I walked away frustrated, one of the rules that I read in Food Rules came back to me: "It's better to pay the grocer than the doctor." That one thought brought it all back into perspective for me. As much as I wanted the chips and soda and as much as I would rather not pay $2.50 for a "sip" of water...I would much rather pay more for a healthier choice, than spend my life paying the doctor, surgeon, pharmacist, etc.

So this little story is to serve as some comfort when you have to bite the bullet and pay more for a healthier option, or as a reminder when you're faced with a choice between the $5 salad or the 99 cent cheeseburger. Who would you rather pay - the grocer or the doctor? Given the choice, I'll take the grocer every single time. After all, how much would you pay to have more years with your kids, family, spouse? Certainly more than $2.50..."

DIY Salad Dressing

The dressing is your salad's demise. A perfectly good, nutrient rich, heaping mound of colorful goodness...turned ugly by loads of calories and/or garbage ingredients. Ever looked at the ingredient list in salad dressing? Sugar, hydrogenated oils, high fructose corn syrup, xanthan gum, sodium benzoate, calcium disodium, EDTA, Yellow 5, sodium casseinate, monosodium glutamate...well you get the point. Rule of Thumb: If a first grader can't pronounce it, your body probably can't process it. (Side Bar, if you are interested in learning what all of these additives are and what they do, download an app called "Additives.") If it was derived in a chemistry lab in the past 50 years, chances are, our bodies, after having evolved over 10,000 years, are unfamiliar with it, dont know what to do with it and thusly respond to it with force as if it were a foreign intruder.

So, ditch the store bought dressing and do-it-yourself! A few months ago, we discovered a great dressing at Whole Foods that we loved - but it was expensive of course and we went through it fast. I looked at the ingredients and it was just a few whole ingredients that most people have on hand everyday. So i said, "Hey i can make this myself!"...And so can you with this simple recipe...

DIY Lemon Garlic Salad Dressing
1 part Extra Virgin Olive Oil
1 part Lemon Juice (freshly squeezed or real lemon juice in a bottle, but beware of additives - it should just say "lemon juice" in the ingredients)
1 garlic glove

You can also substitute the lemon for any seasonal juice you may love. Try peach, strawberry, orange, whatever - pretty much anything will work! Toss it in a nice little artisan bottle (like mine in the picture) and add a sprig of rosemary or whatever fresh herbs you may have on hand and you're done! Now you've got a delicious, healthy and trustworthy dressing that actually adds value to your already amazing salad!

Eat Real Food and Enjoy! - Grant

Tuesday, March 1, 2011

DIY Gatorade

Gatorade is great for athletes, but for the average Joe or Jane, its generally overkill. Sports drinks in general are loaded with added sugar and often times will contain high fructose corn syrup, not to mention various other additives and preservatives and the trash that is created bottle after bottle. Recycle or not, trash is trash.

The point of the sports drink is to replace your body's electrolytes that are lost through sweat, in particular sodium and potassium (also included in the electrolyte family are chloride, calcium, magnesium, bicarbonate, sulfate, phosphate). Electrolyte is a fancy word for salt. Shocker, your body needs it (micro-tangent: Just make sure it's sea salt, not bleached, nutrient stripped fine grain table salt which is devoid of beneficial nutrients such as sodium's friend magnesium, who offsets the risk of high blood pressure caused by sodium alone.)

So, make your own homemade gatorade that has all of the same benefits and then some - no trash, no added sugar, saves money - and tastes (surprisingly) the same. So, here's the simple recipe:

2 parts filtered water
1 part OJ
Dash of Sea Salt

Wait a few moments for the salt to dissolve and enjoy!

Are You Chronically Dehydrated?

...most of us are. And no, soda doesnt count - it actually dehydrates, as does coffee. Not sports drinks or other sugar waters either. Pure, unadultured h2o. The rule of thumb is this - 8x8...8 oz's 8 times a day OR drink 50% of your body weight. 160 lbs, drink 80 oz a day. Your pee-pee should be CLEAR, not yellow and please for the love, not orange. Drinking water will help you lose weight and boost your immune system by eliminating toxins and dont complain about frequent visits to the restroom (read this). If its NOT clear, go grab a glass of water...and wait for it, wait for it.....a fruit or vegetable that matches "the color." ;) an orange, banana, baby carrots, grapefruit, etc.

For more on chronic dehydration and how our bodies tell us to drink more water (migraines, back pain, arthritis, ) read this or for a deep dive, this.

Thursday, February 24, 2011

A Little = A Lot

"In the 1 hour before work, a person can use more than 50 labor devices. At work, between logging-on to logging-off, a person can remain nearly continuously in their chair. At the end of the work-day, if the home is the castle, the chair is its throne. From their throne, a person can order food, purchase a car, find a new life-partner, and play war; all this—and more—without ever getting up. With creativity, a person can eat, work, reproduce, play, shop, and sleep without taking a step." Dr. James Levin, Health Chair Reform - Your Chair: Comfortable But Deadly.

Of course you know the health benefits of exercise, but we've somehow come to believe that fitness can only be attained through intentional exercise, which can only be done in a gym and in order to be effective, it must take 60 minutes...once you're there. (and being strapped to a chair with a seat belt while staring blankly at a tv screen and considering the thought of a chest press for 10 minutes counts as exercise!) Tack on 30 minutes before and 30 after and boom - 2 hours down the drain - who has that kind of time? Pretty much no one, which is why gym usage is low (only 17% of Americans have a membership and they go less than once a week) and obesity and its related diseases are high. But now, Non-Exercise Activity Thermogenesis studies are telling us that just a little bit of movement can have a BIG impact.

Non-Exercise Activity Thermogenesis or NEAT for short is essentially plain old everyday movement - going to the mailbox, emptying the dishwasher, fidgeting, talking on the phone, holding a child - not structured exercise. The researchers recruited 20 healthy but self-described “couch potatoes” for this pilot study—10 who were lean (BMI∼23) and 10 who were mildly obese (BMI∼33). Sleep and diet were similar. Each was outfitted with movement sensors and data-logging technology. They were instructed to go about their normal routine. Movements were monitored every half-second during the 10-day study period. The study discovered that overall, the obese subjects sat an average of 164 minutes more during the day than their lean counterparts.

The lean group is simply standing 2.5 hours longer throughout the course of a day than their obese counterparts. Just 352 calories/day may be the difference between being lean and being obese. A little bit of movement, has a significant impact!

So consider an action plan to increase the amount of time you spend on your feet. Here are a few simple interventions you can do at work and at home to get on your feet more and on your butt less. If you are interested in going into more detail, contact me to get your own Metabolic Profile Assessment.

At the Office:
- Every 30 minutes, get up and walk around
- Stand up when drinking water
- Go to the farthest bathroom in your office
- Park as far away as you safely can
- Coffee break = walk break
- Walk and talk when you are on the phone

At Home:
- Stand during commercials and opening segments
- Walk and talk when you are on the phone
- Get up every 4, 6 or 8 pages when reading
- When getting home from the grocery store, take in one bag at a time!

Remember, its standing - you dont even need to go anywhere, just get up!! For more helpful ideas, visit SmallStep.org

Wednesday, February 16, 2011

Project 365 - A Weight Loss Intervention

Just after the New Year, I sent out a status update looking for candidates for a weight loss intervention program I was kicking off. I was looking to work with one single candidate who had a BMI of 40+ and was ready to make a BIG change in 2011. I would work with them for free in exchange for an unwavering commitment. I received dozens of applications and as I read through them looking for the perfect candidate, this one stood out head and shoulders above the rest.......

"I have struggled with my weight for as long as I can remember. Even as a kid I can remember going to a nutritionist so that I could learn to eat properly and lose weight. Yet here I am at 30 still struggling with my weight. The lowest weight I have ever been in my adult life was when I entered college. I was 180 pounds – still 30 pounds higher than what the national ‘standards’ say I should be. Even at that weight, I looked in the mirror and saw myself as fat and undesirable and a failure at mastering my weight. Today, as I sit at 335 pounds, I look back at pictures of my 180 pound self and think of how crazy I was to hate myself when I was that size – and even how crazy I am to hate myself now.

I have tried every diet under the sun. I’ve done Weight Watchers, South Beach, Atkins, Cabbage Soup, etc. The crazy thing is they all worked!! My body responded every time I tried to take it down a path of healthier living. The problem is I always saw these diets as quick fixes and never wrapped my mind around the fact that it has to be a total lifestyle change. So slowly I would revert back to my old ways…and the pounds would once again pile up…and I would end up gaining back all that I had lost and more. The next time I start a weight loss program, I won’t make that same mistake again.

After watching all of the Oprah shows about weight, watching the Biggest Loser (I’ve even applied/auditioned in the past to be a contestant), Dr. Oz, etc. I am inclined to believe that I am an emotional eater. I wish I could say that I recognize when I am eating emotionally and when I am eating because I truly am hungry. I guess if I could figure that out I would have lost the weight by now. I can say that I know that I eat to fill some void that I feel in my life. At a young age it was the void of growing up without my father. Now I eat to quiet that voice that tells me that I am a failure because I’m not where I want to be in life right now. The cycle is vicious. I eat to quiet that voice and the more weight I gain, the more that voice tells me that I am a failure and that I will never take control of my weight and my health. It hurts. I know people look at me differently. I find myself not wanting to go out much because I don’t want people to see me and comment on how much weight I’ve gained – even if they do it behind my back. My husband tells me everyday that I am beautiful – but because I don’t feel it within myself his words fall on deaf ears. I want to feel beautiful!

A few months ago I went to the doctor because I wasn’t feeling well. I found out that day that I am a diabetic. I cried. I still cry to this day when I think about it. The doctor told me not to cry because it was reversible and I can do something about it. I hold on to that sentence – I can do something about it. Both my mom and dad have diabetes – but they were much, much older when they were diagnosed. I am now setting a new record in my family as the youngest with diabetes – it’s a title that I don’t want to hold. I need help. I want to start having children one day, but I am afraid that I will pass my bad habits, my diabetes trait, my weight issues on to them. I am afraid to start having children because my 5’5” frame can barely carry the weight that it currently holds, let alone bear the additional weight of 9 months of pregnancy.

I immediately responded when I saw that Grant was asking for people who wanted to change their life and no longer be morbidly obese. Everyday I read about the marathons and the trainings and the workouts that Grant offers and pray that I could become more physically fit. One of my goals is to one day run and finish the Marine Corps marathon. I am tired of being held down (literally and figuratively) by my weight. I deserve to be healthy and happy. I owe it to God and to myself and to my family to be the best me that I can be. I can’t do all that God would have me to do in this life if I am constantly bogged down by failing health and a failing spirit or if I leave this earth too soon because my body gives out. I would like the opportunity to take control of my weight and take control of my life. I want to lose the weight and keep it off! I ask that you strongly consider me for entrance into your weight loss program. I will not fail."

With those final four words, she made it a very easy decision - Her heart, her urgency, passion, and desire to change and thrive jumped off the page. Success is more often attained with the support of family, not to mention the wonderful bonding and psychological benefits of working out and cooking with your partner, so I decided to work with both her and her husband - They want to start a family and they want to raise their family right by being examples - and they want to be healthy so they can live a long, enjoyable, robust life. The only thing they lack, and what many of us lack, is simply awareness.

As a nation, we are gravely confused about what to eat. Processed food has turned a simple, biological, life sustaining instinct into a tangled, complex mess that kills millions each year and leaves us clueless. We try to attribute the causes of "Western Diseases" to so called villains such as saturated fat (which promotes efficient fat metabolism, weight control and stable energy levels and has little or no association with heart disease risk - Source: Framingham and Nurses Health studies) or cholesterol (an essential metabolic nutrient with little or no relevance to heart disease risk - Source: Framingham and Nurses Health studies) and turns a blind eye to the poisons that lurk in processed foods. As we have become more “health conscious” we’ve become fatter than ever as a nation to the point that obesity is now OUT.OF.CONTROL. A Johns Hopkins University study estimates that by 2030, 86% of Americans will be overweight or obese. (Right now we are at 65%) NIH reports that based on current trends, ALL Americans will be overweight or obese by 2230!

It’s “No carbs!” today, its “All the carbs you want, but no fat!” tomorrow. No sugar, no sodium, no cholesterol, no saturated fats. It's based on this study (paid for by whom?) only to be countered by that study (paid for by whom??). It’s the semi regular demonization of one macro ingredient combined with the next scientific breakthrough that your body cant possibly get enough of - OMEGA 3’S!! ANTIOXIDANTS!! - This constant misleading and manipulation allows food processors to create millions of “food like substances” (to borrow a term used by Michael Pollan) each year, designed not for your health but for high profits, efficient transportation, long shelf lives and on-the-go convenience. These substances are mostly comprised of corn derivatives, enriched flour, added sugars and trans fats along with a host of other preservatives and laboratory marvels - all of which have no nutritional value, are products of modern industrialization and are foreign substances to our bodies that have evolved over millions of years to subsist and thrive on whole foods.

As we attempt to navigate our way through this mess, we are often (and no not always) led astray by media looking for a trendy story or the latest celebrity diet (“GRAPEFRUITS ONLY!!”) If there was no confusion, there would be no need for the media to explain things to us - who by the way stays in business by selling ad space in part to food processors - where do you get most of your nutrition advice? We’ve become a nation that is overfed, yet malnourished.

It may come as a surprise that weight loss is a secondary goal in my intervention with this couple. The goal of Project 365 and my commitment to them, so long as they stay committed to change, is to provide them with the educational tools and guidance so that they may develop a healthy lifestyle. I can't hold their hand forever, so I won't do it now. It's up to them to read the material I provide for them and its up to them to follow the workouts. If they become more aware of their body’s requirements, more aware of the debilitating impact processed foods has on their body and the environment and the life enriching impact of REAL FOOD and fitness, their lives will be forever changed. Train the mind and the body will follow.

You can follow our journey right here with regular updates in their own words. Be inspired by them. Be an inspiration to them. Start your own Project 365 and transform your life one day at a time.

Friday, February 11, 2011

5 Highlights from "In Defense of Food"

I recently read Michael Pollan's 2nd work on the subject of food, titled "In Defense of Food." Pollan is not a nutritionist or dietician - he is a journalist that set out to discover everything possible about food, how we eat and why Americans are so fat, even tho we obsess over food more than any other culture. He argues that food has been replaced by nutrients and common sense has been replaced by confusion. Most of what we eat today is not the product of nature, but the product of food science, resulting in what he calls "The American Paradox: The more we worry about nutrition, the less healthy we seem to become." Pollan goes on to issue three simple guidelines for what we should eat: Eat food. Not too much. Mostly plants.

Pollan's works have completely transformed the way I look at food and have laid the groundwork for the "common sense" nutrition principals I evangelize to my clients. Food should be a pleasurable experience, not a paranoid one and if we concentrate on these three principals, become more educated and aware of what we put in our mouth, there is no need to count calories, stress about ingredients or pack on pounds. Below are a few highlights from the book that i found to be most provocative. Read these golden nuggets and buy In Defense of Food, Omnivore's Dilemma and Food Rules if you want to win your body back from food science and industry.... ps, my favorite quotes are the last 3.

"...as was already understood by the 1930's, the processing of foods typically robs them of their nutrients, vitamins especially. Store food is food designed to be stored and transported over long distances, and the surest way to make food more stable and less vulnerable to pests is to remove the nutrients from it. In general, calories are much easier to transport - in the form of refined grain or sugar - than nutrients, which are liable to deteriorate or attract the attention of bacteria, insects, and rodents, all keenly interested in nutrients. (More so, apparently, than we are.) Price concluded that modern civilization had sacrificed much of the quality of its food in the interest of quantity and shelf life."

"In the natural world, fructose is a rare and precious thing, typically encountered seasonally in ripe fruit, when it comes packaged in a whole food full of fiber (which slows its absorption) and valuable micronutrients. It's no wonder we've been hardwired by natural selection to prize sweet foods: Sugar as it is ordinarily found in nature - in fruits and some vegetables - gives us a slow-release form of energy accompanies by minerals and all sorts of crucial micronutrients we can get nowhere else. One of the most momentous changes in the american diet since 1909 has been the increase in the percentage of calories coming from sugars, from 13% to 20%. Add to that the percentage of calories coming from carbohydrates (roughly 40%, or ten servings, nine of which are refined) and Americans are consuming a diet that is at least half sugars in one form or another - calories providing virtually nothing by energy. The energy density of these refined carbohydrates contributes to obesity in two ways. First, we consume many more calories per unit of food; the fiber that's been removed from these foods is precisely what would have made us feel full and stop eating. Also, the flash flood of glucose causes insulin levels to spike and then, once the cells have taken all that glucose out of circulation, drop precipitously, making us think we need to eat again."

"A diet based on quantity, rather than quality has ushered a new creature onto the world stage: the human being who manages to be both overfed and undernourished, two characteristics seldom found in the same body in the long natural history of our species. In most traditional diets, when calories are adequate, nutrient intake will usually be adequate as well. Indeed, many traditional diets are nutrient rich and, at least compared to ours, calorie poor. The Western diet has turned that relationship upside down. At a health clinic in Oakland, California, doctors report seeing overweight children suffering from old-time deficiency diseases such as rickets, long thought to have been consigned to history's dustheap in the developed world. But when children subsist on fast food rather than fresh fruits and vegetables and drink more soda than milk, the old deficiency diseases return - now even in the obese."

"Bruce Ames, the renowned Berkley biochemist, works with kids like this at Children's' Hospital in Oakland. He's convinced that our high-calorie, low-nutrient diet is responsible for many chronic diseases, including cancer. Ames has found that even subtle micronutrient deficiencies - far below the levels needed to produce acute deficiency diseases - can cause damage to DNA that may lead to cancer. Studying cultured human cells, he's found that "deficiency of vitamins C, E, B12, B6, niacin, folic acid, iron or zinc appears to mimic radiation by causing single - and double-strand DNA breaks, oxidative lesions, or both" - precursors to cancer."

"...a body starved of critical nutrients will keep eating in the hope of obtaining them. the absence of these nutrients from the diet may "counteract the normal feeling of satiety after sufficient calories are eaten" and that such an unrelenting hunger "may be a biological strategy for obtaining missing nutrients." ...A food system organized around quantity rather than quality has a destructive feedback loop built into it, such that the more low-quality food one eats, the more one wants to eat, in a futile - but highly profitable - quest for the absent nutrient."

Monday, February 7, 2011

Pepsi Max - Learn the Truth About "Zero"

PepsiCo spends a TON of money on advertising, trying to convince consumers like you that Pepsi Max is a more health conscious soda. After all, its nutritional content label looks strikingly similar to water - zero calories, zero carbs, zero sugar, zero fat, almost zero sodium. Harmless then, right? Not so much. The trouble with these types of drinks is the "stuff" thats in them and how the body metabolizes those strange marvels of food science. Surprise, surprise, most of it gets metabolized as fat.

The best zero calorie soda is, well, zero soda - and Americans are already chronically dehydrated. As an alternative to soda, the obvious answer is to drink water, but why be so boring? I like to make my OWN soda and pass on all of that junk food scientists have concocted. Simply take club soda (keep it in the fridge at work) and add green tea extract or a fruit extract like pomegranate (keep it in your desk drawer at work), or fresh lemon or lime. You can even do this when you're eating out. Most soda fountains will have soda water out of the Sprite/Sierra Mist dispenser - then add lemon or lime if they have it out (most places do) and you have your very own homemade bubbly, tangy goodness that is REALLY zero!

Find out more about the various ingredients that magically account for nothing in this article and then for further reading, learn more about those artificial sweeteners and this on chronic dehydration.

Thursday, February 3, 2011

Strong + Flexible Muscles = Happy Joints

"My cardio has gotten way better now that i've combined my cardio with resistance training... but i find that i'm only limited by some discomfort in my knees. are there any exercise that i can do to strengthen my knees that will help lengthening my cardio routine?"

As a NASM Corrective Exercise Specialist, my training enables me to observe the way a person moves and reverse engineer any movement compensations. The body is intelligently designed to move in a very specific way - with all of the muscles, joints, tendons, etc working together to move efficiently. Biomechanically, the body is wired to expend the least amount of calories possible, because back in the day, energy (ie calories) was precious - food was not readily available and our bodies had to squeeze each morsel of energy out of each and every calorie - after all, it could be days until the next calorie dense kill. thats why unless your life is on the line (hunting food or running for your life) going for a run or a workout takes some convincing.

We dont hunt and gather our own food anymore, but our body is still engineered the same way. Now, we tend to sit a lot and food is overly abundant. So what is our body's response? If a muscle isnt being used, shut it off to conserve those calories. But the body is a kinetic chain - so when a muscle is not doing its job, another has to pick up the slack. When another muscle tries to do too much, it becomes tight and when it becomes tight, it cant do its job! See how this is one big train wreck?

You've heard it a million times - "I have bad knees" or "I have a bad back." But the joint is rarely to blame - underactive and overactive muscles lead to joint breakdown. the pain site is the symptom, not the cause. You can generally look right above the joint or right below the joint for the real culprit and its usually a combination of some muscles being tight and others being weak. So in getting to the question above, if you are experiencing knee pain, you need to strengthen and stretch the muscles that support the knee. This would involve stretching + myofascial release (foam roller) and strengthening. You want your large muscles working together as a team - quads, hamstrings, glutes, hip flexors and calf complex too. My favorite exercises to do this are various types of lunges - forward, backwards, side to side - and incorporating various elements of instability such as a TRX or Bosu to incorporate those oft neglected stabilizers. Because we sit so much, most peoples hip flexors are very, very tight. The lunge will open them up, but stretch, stretch, stretch those hips! Because we tend to be concerned with working the muscles we see, the hamstrings and other muscles on the back of our body tend to get forgotten. I loves me some TRX hamstring curls and hip bridges to engage the hamstrings and glutes. High repetitions will build the muscular endurance that will transfer over to longer, faster runs - Go get it!

Wednesday, February 2, 2011

Ideal Weight?

Via Facebook - "I've been learning a lot about nutrition since I started getting into triathlons a year ago. One thing I can't figure out is what is my ideal/ target weight? I had a reg dietician tell me I could get down to 125 (I'm 5'8" and now approx 145, 135-140 in tri season) but that seems like a hard weight to maintain in the off-season. Is there a way to tell what my ideal weight is without having to feel like I need to constantly diet to maintain it?"

Use a BMI calculator to see if you are in the "normal" weight range. 145 is smack dab in the middle of the normal range, so you are at an ideal weight. There is a very wide weight variance for what is considered "normal." 120-165 lbs is all considered normal at your height. This is a discrepancy of about 33% of your total weight. The dietitian in theory is right that you *could* get to 125 but its at the very, very low end of the "normal" range in the BMI and remember, BMI only takes into consideration height and weight, not muscle mass, of which im sure you have some. Losing another 25 lbs would be both tough, unnecessary and counterproductive to your tri goals. In summary, you're good! Focus on your cardiovascular endurance, speed, muscular endurance, core strength and flexibility.

Tuesday, February 1, 2011

Ratio of Cardio to Resistance Training?

Here's a question that someone sent my way via Facebook - "What is the best ratio of cardio to resistance training in a week?"


My recommendation is 50/50. I believe we should be well balanced in everything we do. Mind, body, spirit, and interpersonally. Cardio is the Yin to Strengths Yang. When things are off balance in life, it inevitably leads to a breakdown and since our body is a kinetic chain where everything is linked, this means injury or at the least, lackluster results. I see it in runners all the time. Often times, runners will ONLY run and neglect strength training altogether (not to mention flexibility). When the muscles are not strong enough to support the joints, movement compensations develop and the joints break down. Likewise, if you only lift weights, you'll get stronger, but you may not get that lean and mean physique.


In my private sessions with clients, I like to mix in cardio with strength, instead of isolating them and doing one then the other. I will generally run my clients through a series of circuits with four exercises in each circuit - 1. Upper Body, 2. Lower Body, 3. Core and 4. Cardio - repeating each circuit 2x. Not only is it a total body workout in as little as 30 minutes, but metabolically its very efficient with a high caloric burn because we never stop moving. While one part of the body is working, the other is recovering. How long your workout takes depends on how many circuits you do. I usually get through 3 circuits in an hour session.


So if you want to be lean and mean, balance your workouts evenly between strength and cardio and remember that intensity is the key to results. Keep your questions coming!

Friday, January 28, 2011

Get Outside "The Box"

I call myself an "out of the box" personal trainer. I don't train clients one-on-one in gyms because I believe that fitness is everywhere - You just need to know where to find it. Confusing statement? You see a chair. I see a platform for step ups, high knees, romanian lunges, box squats, box jumps, incline/decline pushups, etc. I just gave you an entire workout using the chair you are sitting in right now. Get it?

I also acknowledge that most people despise the gym, which is why I choose to train my clients elsewhere. A very small percentage of people will tolerate it for a short period of time. Everyone has their personal training horror story because unfortunately most gym trainers dont actually want to be there, and they certainly dont want to give you your complimentary session. Only 15% of us actually have a gym membership. 45% of those 15% quit in their first year, according to this New York Times article an old friend shot my way (thanks Karin!). I've even seen more staggering statistics that say 90% of gym goers quit within their first 90 days. Either way, the gym is an empty promise and a broken model and people are more confused than ever about how to get results and where which is why so many niche boutiques are now popping up in major metropolitan outlets around the world that specialize in one single product like poll dancing, crossfit, cycle, etc. In fact, you can find my cycle class exclusively at the brand new Velovoom in Bethesda (think DC's version of SoulCycle). Clients are willing to shell out exponentially more money while sacrificing the bells and whistles.






Am I Allowed to Celebrate?

My Project 365 client asked me a good question yesterday. She just embarked with me on a journey to lose 200 lbs and she asked me about what she should do when her family goes out to celebrate. "My family always goes out to eat when we celebrate. I'm not a salad eater, so I'm not going to be eager to order the salmon salad. What should I order?" My non answer to her was a something like this: Celebrate! There is a place for cake! Food is part of the celebration of friends, family, love & life. Your relationship with food should in fact be one of celebration and not deprivation. If all is balanced, celebrations are indeed a part of that balance. It's not the celebrations that are off balanced, it is everything in between them. Eat real food in proper quantities that contain high nutrient values and life is one continuous celebration, not just on birthdays!

Here are a few practical things to keep in mind though when dining out. Eating out should be a special occasion - not the norm. Generally, portion sizes are out. of. control. A good rule is to eat about HALF of your plate - then take home the rest, or share something on the menu with someone else. If you make a smart choice and substitute fries for vegetables, often times they are drowned in butter or some other "butter-like substance" most likely containing hydrogenated oils - order them without the butter, or get butter on the side so you can control how much you put on. Lastly, before this turns into "eat this, not that," no soda or other sugar drinks. High fructose corn syrup is a killer to your waist line and, incidentally, life itself and furthermore, most of us suffer from chronic dehydration. Water please!