Step It Up Nutrition

Tired, Sore, and Falling Asleep at 9pm? Welcome to Step It Up!

2012-01-08T09:01:00.000-08:00

I started Boot Camp in August of 2009. Up until then, my fitness routine for two years prior consisted of doubles tennis and power walks with my dog. Although I thought I was in decent shape, boot camp was just about to smack me in the face with a wake up call telling me otherwise.

I committed to perfect attendance for one month. I kept a daily food log, skipped the booze, and learned my midnight bedtime was no longer possible. I was exhausted. Wasn't exercise supposed to give me MORE energy?

My bedtime quickly changed. I had trouble keeping my eyes open much past 10pm, sometimes nine. My muscles ached, and I did the homework religiously on our off days, which helped the soreness.

Ryan repeatedly told us at boot camp that we could do anything for 10 seconds. It wasn't easy at all, but he was right. Mind over matter.

Sound familiar? Are you feeling sore and tired at the end of week one?

Keep going. You have already crossed the biggest hurdle - starting a lifestyle change. It WILL get better. It WILL get easier.

By the end of month one, I could run one mile without stopping in 10 minutes, compared to 12 minutes on day one. I could do 15 real push ups, compared to zero on day one. I could do more sit ups and tricep dips. I was getting stronger and despite losing zero pounds on the scale, friends were asking if I was losing weight.

I had such amazing results that I wanted to keep going. I set goals for myself each month for my fitness test and achieved them. Over time, I adjusted my bedtime back to 9:30-10pm most nights and slept like a baby on a nightly basis. Five a.m. soon became a part of my routine.

January 2012 is month 18. I've survived a year and a half. I do take a week off from time to time and miss classes due to my schedule and vacations, but for the most part, I can't quit. With a new perspective, I never want to go back to my out of shape self.

The transition to better health and fitness takes time. I can honestly say it took me three months of boot camp until I was less sleep deprived and actually had MORE energy. This is a normal adjustment period. But in the meantime, what can you do to make the change easier?

Adjust your bedtime. Aim for at least 7-8 hours. This means snoozing by 9 or 10pm for a 5am wake-up.
Stay hydrated. You need to drink roughly half your body weight in ounces of all fluids daily. Keep a bottle of water with you at all times. Dehydration can affect muscle fatigue and soreness.
Eat smaller more frequent meals throughout the day. Instead of breakfast, lunch and dinner, have 3 smaller meals and work in 3 snacks between meals. Smaller more frequent meals help fuel your energy levels throughout the day
Eat protein with each meal and snack. Your best sources of protein are lean meats, low-fat cheese and yogurt, skim or 1% milk, nuts, beans and legumes and soy products. Protein helps stabilize blood sugar, will help you feel fuller longer, and is needed for muscle repair post workouts.
Eat a small snack 30 minutes before camp. If you are new to exercise, this can be tough, as your digestive system is readjusting to the change in your routine just like everything else. If morning doesn't work for you, try a bedtime snack to have fuel on board for workouts. The best choices? Different things work for different people, but generally speaking, one slice of toast or saltines with peanut butter, low-acid juices, sports drinks, yogurt or low-fiber cereals or cereal bars all may work. Experiment to see what works best for you.
Do the homework. Homework exercises are at Step It Up Fitness under your log in information. If you can't do these, at least go for a 20 minute walk and stretch on your off days to help with muscle soreness.
Avoid alcohol for the first month or two. Alcohol in excess can lead to dehydration and hinder your performance at camp, as well as interrupt sleep during the night. And if you are trying to lose weight, cocktails provide extra calories without any protein or nutrients.

Boot Camper Question: I'm thirsty all the time - is this normal?

2011-12-12T04:37:00.000-08:00

Last month, I asked fellow campers to share their nutrition questions. This one caught my attention.

A camper complained of being thirsty all the time, despite drinking large amounts of fluids every day.

What could be the cause? Excessive thirst can be caused by many things, including high blood sugar (diabetes), exercise and eating salty foods.

But first of all, let's look at how much fluid we need for adequate hydration.

Generally speaking, if you take your body weight in pounds and divide that by two (2), that number is how many ounces of fluids you need daily. For example, if you weigh 150 lbs, you should drink about 75 ounces per day. If you are exercising in a warm climate outdoors, you may need more.

Aside from measuring fluids you drink, how else can you tell if you are well-hydrated?

Watch the color and concentration of your urine. If the color is dark and the odor is strong, you are not taking in enough liquids. This can also be a sign of a medical problem, but for most healthy people, it likely means you are dehydrated.

If you are getting adequate fluids and your urine is not dark and concentrated, consider the following questions:

Do you add salt at meals or eat a lot of salty foods daily? If so, try cutting back on salty foods and skip the salt shaker to see if this improves your symptoms.
Do you take daily prescription medication(s)? Many prescription medications have minor side effects, including excess thirst. Talk with your pharmacist and/or physician to see if this could be the cause.
Are you training for an endurance event? If so, you could be losing excess salt and water during training sessions. Try adding sports drinks with sodium or eating a salty meal after runs to better replace losses.
Have you recently had vomiting or diarrhea? Both can cause a loss of sodium and water that may lead to dehydration. Your body naturally will crave fluids and salt to replete the losses.

If you continue to be thirsty and have exhausted these causes above, see your physician to rule out medical causes of excess thirst, such as diabetes or diabetes insipidus.

Setting SMART Goals

2011-10-31T09:45:00.000-07:00

If you are new to boot camp this week, your instructor likely asked you to set a few goals for yourself for the next month.

Do you want to run a faster timed mile? Lose 10lbs? Be able to do 30 pushups?

Almost everyone has goals, whether professional or personal. A few years ago, I set a goal to do a half-marathon before I turned 30. I finished it two months before my 30th birthday. I love to travel, and try to go to two places I haven't been each year. For me, goal-setting gives me something to look forward to, a purpose, and a focus when I need one.

Maybe you hope to run a marathon? Maybe you want to travel to China?

No matter what your long term goals are, right now keep your focus on short-term fitness goal(s) that you CAN achieve in the next month.

Where should you start? What is a S.M.A.R.T goal?

S=Specific
Instead of just saying, "I want to do more pushups" or "I want to get in better shape" determine an exact goal. If you haven't worked out in awhile, be more specific and say, "I'm going to attend boot camp four days per week every week for the first month."

M =Measurable
Is the goal something you can measure?  If you did five (5) pushups on day one, pick a number to achieve at the end of the month ("I will do 10 pushups at the end of four weeks"). If you ran a timed one mile in 12 minutes, set a goal of reducing your time by one minute. (i.e. "I will run one mile in 11 minutes or less").

A=Attainable
Be honest with yourself. My first day of bootcamp it took me 12 1/2 minutes to finish one mile. I will NEVER be able to run one mile in five minutes. EVER.  Even after 14 months, it's just not attainable for me (and I'm okay with that!) So ask yourself: "Is my goal attainable?"

R=Realistic
Be real with yourself. If you know that every Friday you have an early meeting at the office, perfect attendance is not a realistic goal. As a dietitian, I can honestly say it's unlikely that anyone will lose more than 10lbs during the first month of boot camp (there are exceptions).  For women, it's realistic to say you may not lose one pound (as you are building muscle). As muscle is more dense, you will feel and look smaller, your clothes may be looser, but the scale may not shift. So... weight loss may not be a realistic goal for month one.

T=Timely
Place a deadline on your goal. If you only signed up for one month, four weeks is a good time frame to set goals. If you signed on for three months, set a short term goal (one month) as well as long term (three month) goals.

And remember, no matter what goals you set, post them somewhere where you see them daily (your PC at the office, your refrigerator, the bathroom mirror) to hold yourself accountable!

Needing Inspiration? Look To Our One Year Vet Diana!

2011-10-05T16:36:00.000-07:00

In Diana's own words...

"I’ve been 20 pounds overweight for most of my life. Never have I ever felt confident in my own skin. One day while sitting at my computer I saw a Groupon for Step It Up. Something came over me and I made a split second decision. I signed up without allowing myself the time to get out of it.

That [first] evening I found myself running, jumping, and crawling around on an open field. It was awful that first month. I had scratches and bruises and my muscles ached something terrible, but I couldn’t give up. I told myself that it was okay to stop, but only after I completed one month.

I’m glad I stuck it out, because I realized that I had reached an awesome goal by completing one month and so I set another goal to do another month and then another month... "

And before she knew it, a year had passed. Now 20 pounds lighter, her life now revolves around health and fitness.

"I used to think it was impossible to find time to work-out and also find time for my family. My perspective has completely changed. I have found ways to work-out while my husband and daughter sleep and I run during my lunch break at work. I can only go a day or two now without exercising before I start to get restless. In addition to boot camp, I started running in March. I ran my first 5K and am now training for my first half marathon in November!"

Diana with her daughter before boot camp

The New Diana at the Warrior Dash

Diana not only feels better about herself, but her friends, family and coworkers have taken notice too.

"The greatest compliment I get is when people come to me asking about my routines and success. I get it all the time. My company is moving downtown and one of my bosses recently told me that he already expects to see me as a regular running around Centennial Park. Who? Me?!!! Absolutely!"

Think you can't do it?

"My first mile [on day one] was somewhere a little over 12 minutes and I couldn’t run the whole time. I now do a flat mile in about 8 minutes. I actually did a mile in 7:45 on the treadmill recently."

Her advice to new campers or vets who are struggling?

"Being overweight and out of shape is much more uncomfortable than any workout. Life is too short to live in a body that you never really feel like is your own. Make small goals and follow through. After so many times of doing that you will realize you have actually accomplished something HUGE! Don’t give up."

Burning Belly Fat: What Works Best?

2011-08-27T06:57:00.000-07:00

Of all the complaints I hear women and men make about their bodies, the most common complaint is "I just need to get rid of this belly fat..." No one wants a "gut" and it seems fat on this part of the body is simply tough to melt away! So what works best?

As Corey Dee Williams, a trainer friend of mine says, "Abs are made in the kitchen." There is truth in this statement. No matter how much exercise you do, or how many calories you burn, if you take in more calories than you burn, you are not going to see results. You may have strong abs, but if they are under a layer of fat, no one will ever know!

In regards to exercise, a recent Duke University research study found that aerobic exercise is much more effective than weight training alone for burning off visceral fat - not "muffin top fat" - but the more dangerous fat that lives within the abdomen in and around organs.

Researchers compared two groups - those who did the equivalent of 12 miles of jogging per week at 80 percent maximum heart rate with those who did three sets of eight to 12 repetitions of weight training three times per week.

The results? Cardio exercise burned visceral fat and improved risk factors for heart disease and diabetes, such as insulin resistance, liver enzymes and triglyceride levels. Resistance training alone didn't deliver these perks; however, those who did both saw similar results to the aerobic group.

If you want to burn the belly fat, get your heart rate up and get moving! Use these tips to reach your goals:

Calculate your maximum heart rate by subtracting your age from 220. Multiply by 0.8 to determine 80% of your maximum heart rate.
Purchase a heart rate monitor and aim to reach 80% of your maximum heart rate while jogging or running 12 miles per week.
You can add weight training two to three times per week for other benefits, but the cardio element is vital!
To speed up results, cut calories by 200-300 per day using these tips:

Get rid of liquid calories in sodas, juices, sports drinks, alcohol and sweet tea.
Reduce snacks to no more than 100 calories each. Limit snacks to two per day.
At meal times, use a 9-inch plate and fill 1/2 of your plate with vegetables.
Eliminate fried foods.
If you snack at night, set a cut off time for eating three hours before bedtime.

Do you have tips that have helped you lose belly fat? Share them with me!

Fat vs. Muscle: Does it Matter?

2011-08-06T11:33:00.000-07:00

Next week marks my one year anniversary as a camper at Step It Up. Thanks to our coach Ryan and the support of many friends along the way, I am stronger, my clothes fit better, I have more energy and I actually enjoy running. I was not overweight when I started but have managed to lose over 3 % body fat along with a few inches; however, I have not lost ONE pound of total body weight. I understand that I have built muscle and lost fat, which is why the scale has not shifted, but I now personally understand the frustration that sets in with clients when the scale doesn’t move despite months of effort.

So, you may be wondering… if you don’t lose weight, but build muscle mass and lose fat, does it make a difference in your overall health?

Absolutely.

Having excess body fat is linked to many diseases, including diabetes, cancer and heart disease. You can be overweight according to BMI charts and healthy due to a high percentage of muscle mass; however, I can promise you that 99% us do not fall into this category. (Think extreme athletes, Olympians, etc.)

You can also be thin and “overfat.” At my first body fat testing, I was at the high end of normal. It was hard to believe since I didn’t fall into an overweight category on a height –weight chart; however, it was a wakeup call that the change I was making was a good decision.

If you are new to boot camp this month, or a vet who isn’t happy with your results, consider body fat testing. This Monday we will offer FREE testing via a simple test on a Tanita Body Composition Analyzer using Bioelectrical Impedance Analysis at the Smyrna First Baptist Church location. You will receive a printout with your results and our dietitian (me) will go over what the results mean before you leave camp.

I would encourage EVERYONE to do this test whether you are new to camp or not, then plan to re-test in 2-3 months to monitor your progress. If you are new, you may not see changes in your weight (especially for women building muscle) but this test will allow you to see BEYOND the scale!

Below are some guidelines for what to do this weekend to insure the most accurate test results:

Have an empty bladder - urinate within 30 minutes prior to testing
Drink plenty of water all weekend to be well hydrated
No exercise 12 hours prior to test
No alcohol within 48 hours of test
No food after midnight

See you Monday!

Sports Drinks: Help or Hype?

2011-07-22T06:01:00.000-07:00

During week 1 of July's session last week, a camper asked me if she should be drinking Smartwater for electrolytes and hydration during camp rather than regular water. It's Atlanta, the middle of July and it's hot and humid. So is Smartwater a smart choice? What about sports drinks?

First of all, hydration is key.  Theoretically, for each pound of water weight lost during a workout, you need to replace that with 16 oz of water. Now, I would love to know just how many people actually weigh themselves pre and post workout. I don't. So let's talk about more practical advice.

Good old tap water will work well. As I've said before, generally speaking, you should drink 1/2 your body weight in ounces in total fluids each day. So if you weigh 150lb, you need about 75 ounces per day. When temperatures climb, you likely will need more.

A very simple way to see if you are drinking enough fluid is to monitor your urine color and quantity. If it's dark and has a strong odor, you need to drink more. If your urine is light in color and odor, you are likely doing well.  Use a urine color chart as a guide. In addition, fatigue and/or muscle weakness can also be signs that you may be dehydrated.

In regards to electrolyte drinks - Smartwater is water with calcium, magnesium, and potassium. Although we lose magnesium and calcium through sweat, Smartwater does not contain sodium - the key electrolyte lost through sweat - like sports drinks do. It would be fine to drink routinely as water; however, it doesn't have sodium that sports drinks can supply.

How much of each electrolyte do we lose (on average) in 2lbs of sweat?*

Sodium               800 mg
Potassium          200 mg
Calcium                20 mg
Magnesium          10 mg

*Source: Nancy Clark's Sports Nutrition Guidebook, 4th Edition

Why and when should you choose a sports drink? If you are exercising > one hour, taking 25-60 grams of carbs per hour can increase stamina. Sports drinks can serve a dual purpose here by providing both carbs AND water.  If you are having issues with cramping, a sports drink will replace electrolytes that may ease cramping.

If temperatures climb and you are sweating more than usual, you may want to try a sports drink diluted with water to replace some of the electrolyte losses during exercise, even if you are only exercising for one hour.

Keep in mind that sports drinks can provide 0-100 calories or more per eight ounces. If you are trying to lose weight, use caution with higher calorie varieties. If you are not used to drinking sports drinks during exercise, add them slowly to see how your gut reacts to the sugar during exercise.

The bottom line?

Sports drinks that include sodium and potassium may be helpful when exercising greater than one hour and/or in hot temperatures. If you are focusing on weight loss, prone to nausea and/or exercising less than one hour at a time, choose low cal varieties.

Roadblocks, Curveballs, and Wrenches

2011-06-13T16:19:00.000-07:00

This past month, I changed full time jobs. I had been with my former employer for over nine years. I knew the organization well, became an expert at my job and if I didn't know something, I knew where to find it. I was definitely in my comfort zone. But it was time for a change.

My world changed on June 1st. I have new coworkers, new information, and new processes. And it's challenging more than my brain.

What I didn't expect from this change was how difficult it would be to keep up with my exercise routine. I had my daily routine down. And it got interrupted.

Life constantly challenges us. We get the flu or we struggle with an injury. We fall in love, and out of love. We get married. We have children. We move. We change jobs more than once.

But change - whether good or bad - gets to our core. And from my experience, it creates an internal struggle until we once again find our rhythm. How we handle this challenge is truly what matters.

What are the keys to success? I'm the first to admit I'm no expert on the subject, but I can share some tips I have learned from my own experience with roadblocks:

Keep your routine as much as possible. This may be one of the most challenging things to do, but this creates some sense of normalcy in your new world.
Don't give up on your healthy lifestyle. You need stress management now more than ever. Use exercise for that purpose alone.
Be aware of stress eating and drinking. Food and/or alcohol are often used for comfort. If you are a stress eater or drinker, be aware of your behavior. Avoid buying foods that give you comfort, and turn to friends or family for support instead. Replace drinks at happy hour with a long walk.
Talk with friends. Instead of opening the refrigerator, dial the phone.
Consider trying a new form of exercise. If you've been doing boot camp for some time, maybe now is the time to try yoga on an "off" day.
Get outdoors. Whether you like to garden, hike, bike, swim or play sports, get outside your home. The activity may help take your mind off what's bothering you, and this will keep you out of the kitchen too!

How do you manage change? Share your thoughts!

Countdown to Summer: Fat Fighting Foods

2011-05-16T08:58:00.000-07:00

Among my many subscriptions to health and fitness e-newsletters is a subscription to WebMD. Last week's message included a link to a slide show that caught my attention.

The headline "Fat Fighting Foods" had me at the click of my mouse. Despite a brain full of knowledge about what it takes to truly burn fat, it's amazing how a tempting headline can still catch my attention.

The slide show encourages high fiber, high protein, and high water food choices to keep you satisfied. Despite what you may have heard about grapefruit and other foods on the list, none of them will magically burn away fat just by eating them; however, replacing a higher calorie food in your diet every day with one of their recommendations may just cut enough calories to lead to weight [fat] loss afterall!

Try these 6 tips using the "Fat Fighting Foods":

1. Replace your regular 8 ounce fruit on the bottom style yogurt with a container of 6 ounce Greek yogurt. My personal fave is Fage but there are many great brands on the market now. Look for one with no more than 150 calories and 10-15 grams of protein per serving.

2. Replace white rice or couscous with quinoa. If you are looking for ideas on ways to cook with quinoa, visit my other blog, Weekly Wellness Digest (scroll down to the March 14th article).

3. Replace your morning 12 ounce OJ with half of a grapefruit for more fiber and less calories.

4. Replace your afternoon sweet treat with sweet fruit instead. Watermelon, berries, pears, grapes or apples make great fiber-filled choices.

5. Replace your loaded baked potato with a baked mashed sweet potato. If sweet potatoes are not naturally sweet enough for you, try mixing one baked sweet potato, a splash of vanilla extract, splash of skim milk, and 1 teaspoon of brown sugar or honey until smooth. You get the flavor of sweet potato casserole without all the added calories.

6. Replace your carb-heavy breakfast with eggs a few times per week. Recent research has shown eating 30 grams of protein in the first hour post workout aids in muscle repair and may fuel fat burning. My favorite way to get 30 grams of protein post workout? An omelet made with 2 eggs, 1/4 cup shredded low-fat cheese, 1/4 cup skim milk, and diced onions, red bell pepper, and zucchini with a slice of high fiber bread topped with 1 Tbsp of natural peanut butter and 1/2 banana. (This meal is about 500 calories.)

Countdown to Summer: Weight No More

2011-05-09T15:23:00.000-07:00

Today kicks off a new session of boot camp. Have you set any goals? Lose five pounds? Fit into your 'skinny jeans'? Lose two inches off your waist for that upcoming reunion?

No matter what your goals are, eating well is just as important as moving more. You can work your hardest at boot camp, but at the end of the day, if you've eaten more to compensate for the calories burned, you are not going to achieve the results you want.

Mathematically speaking, it takes a 3500 calorie deficit to lose one pound of body fat. That means burning extra energy in the form of exercise and /or calorie restriction. In theory, if you create a 500 calorie deficit each day, you should lose about one pound per week. Sound simple enough?

Think about what you eat and drink on a daily basis. Boot camp alone burns about 300-500 calories per session, depending on your age, height, weight and sex. Now multiply that times five days per week. You are burning about 1500-2500 calories per week. With that change alone, you could lose two pounds of fat over the course of three weeks.

To complicate matters, your body will be building muscle. This is a very good change; however, because of this fact, you may not see the scale change much unless you truly put effort into eating less and eating healthier.

Where to begin?

Start by using the food diary on our members only page every day to record every single bite of food and beverage that goes into your mouth. Yes, alcohol and foods with friends count too.
Do this every day of camp, including weekends.
If you want to take it a step further, record the calories of everything you eat.
After one week, review what you've eaten. Look for excess calories (i.e. high sugar foods and alcohol). Is there something you can change?
If you have no idea where to start, consider a Nutrition Consult to put together an individualized plan based on your lifestyle and goals.

Portion Distortion: The Dietitian Faces Her Own Challenges

2011-05-04T15:47:00.000-07:00

This week kicks off the month of May and the countdown to beach season. How are those New Year's Resolutions coming along? Are you even still in the game?

My resolution this year was to complete my second half marathon. I accomplished that goal this past weekend in a personal best of 2:21. For those of you out there who have finished an endurance event of any type (triathlon, marathon, half-marathon), perhaps you can relate to my experience.

For some reason, training for an endurance event gives me the free pass to eat whatever I like, and more of it than usual, especially the week before the race. I tell myself I need to carb-load for the race and reward myself for my hard work over the past four mouths of training. "I deserve this," I think to myself. Ironically, I have counseled clients for years on finding other rewards for good behavior outside of food. Perhaps I should take my own advice more often.

The day before my race, my team of girlfriends and I hit Starbucks followed by Cracker Barrel. I often wonder each time I pass a Cracker Barrel if they placed the rocking chairs out front in an effort for patrons to "rock off" some calories they are about to consume inside. Hmmm...

For the sake of full disclosure, I ate the following in the first two hours of our road trip. Yes, this meal was followed by four hours of sitting in a car. Note the approximate (calories).

1 banana (100)
tall skinny vanilla latte (100)
3 out of 4 slices of sourdough French toast (225)
2 scrambled eggs (160)
2 turkey sausage patties (150)
24 ounce glass of orange juice (360)
1 Tbsp of butter (100)
one individual syrup bottle (200)

My Cracker Barrel Breakfast

Total calorie intake before noon: 1395.

Total calorie burn during half marathon: Approximately 1300-1400 calories.

Yes, I managed to eat every calorie I was about to burn 24 hours later in one sitting.

If this scenario was presented by a client, I may have suggested:

Drop the OJ. Use half the syrup. Order a side of fresh fruit to top the French toast.
Limit the French toast to two slices. Leave off the butter (as it's probably already grilled in butter).

These changes alone would have saved about 600 calories, or about half the meal, and I still would have enjoyed most of the food! Ahhh, the clarity of hindsight.

Well, since my goal is fitness and weight maintenance, doing this on this one occasion probably caused little harm. But ... if you are trying to shed some pounds and wonder why all this hard work isn't giving you the results you want, perhaps portion distortion is the problem?

Consider the following tips if your serving sizes are off the charts:

1. Eat on a smaller plate. No seconds.

2. Eat one-third to one-half of your normal portion. AT... EACH... MEAL.

3. Find out how many calories are in the foods you eat. Ignorance is bliss until you miss out on reaching your goals.

Former Triathlete Gets Back into Shape

2011-04-17T16:18:00.000-07:00

I met Jim this past January. His wife was a boot camp regular last fall when I joined, but she was now staying at home with the kids each morning while he gave it a try. The question in my mind every time I meet a new camper is, "Why now?" For Jim, Groupon was not the answer.

Before Jim and his family moved to Atlanta, they lived in San Francisco where he was an avid triathlete finishing 10+ triathlons, including Alcatraz, along with various century bike rides. He also finished 2 marathons - NYC in 2006 and Atlanta in 2007. In 2008, he started working out less and working at his job more; however, this January, it was time for a change.

"I just became complacent and needed to change up my routine. I was very skeptical of these sorts of things [boot camps] as I have always had the opportunity to train at a high level being a former Division 1 college athlete. I know all the workouts and what needs to be done. I laughed it off thinking, 'I don't need a trainer to tell me what to do'. "

Soon though, Jim realized that maybe he did need a little push.

"As with everything, I owe this to my amazing wife, Joanie. She kicked my butt to get back out there and I have really enjoyed it."

Jim and Joanie make eating well a part of every day life. She makes "amazing" organic meals to support her husband's healthy habits.

He tries to stick with the changes he has made including:

Eating smaller portions
Experimenting with the macrobiotic diet
Limiting food after 7pm
Limiting alcohol
Drinking a post-workout smoothie packed with kale, spinach, berries and coconut water.

Watching their loved ones fight cancer and a having competitive sprit only motivates him more to choose to eat healthy and role out of bed for boot camp each day.

"At my office I keep a mantra that reads, "Every time you eat poorly, every time you sleep in, you make it that much easier for someone to beat you."

Now, after three months of boot camp and eating well, Jim is seeing results.

"We ran a 10k in February and I noticed much easier breathing and stamina.   I have lost body fat and 28 pounds [in 3 months]. I am 6'5" and could carry the weight , but this makes me much leaner and happier. I still play baseball in a men's league and feel much better with my core strength and speed."

Aside from his competitive spirit, what motivates Jim to live a healthy lifestyle?

3 things:
1.  Staying healthy to support his wife.
2.  Being a role model for his children, Reed, Leah and CC.
3.  His dad, who was diagnosed with pancreatic cancer last June, and is beating the odds in his fight.

"I keep a saying on my mirror that says, "One day I will wake up and not be able to do this. Today is not that day."

A Vet in Training...

2011-04-12T04:51:00.000-07:00

As we kick off a new month of boot camp, I thought it would be fitting to highlight some recent Step It Up success stories as an inspiration to our new campers! First up is new "Vet" Tracie McMichen...

I first got to know Tracie when she, along with a group of our mutual friends, decided to finish the Country Music Half Marathon in Nashville one year ago this month. I traveled with them as part of their cheering section and the group finished despite impending storms on the horizon. Tracie joined Step It Up on March 14th of this year and will complete her 2nd Country Music Half Marathon on April 30!

What amazes me about this dedicated girl is that she commutes from Kennesaw to Smyrna for boot camp, allowing extra time to not only pick up her Starbucks Quad Expresso, but to pick up her Smyrna friends (myself included). She says picking us up keeps her accountable, and I hope she realizes her car outside my house at 5:20am each day does the same. I can't role over and hit the snooze button. The caffeinated bus awaits me.

Tracie (center) with friends Chandra & Denise

I asked what motivates her to drive all the way from Kennesaw for boot camp (I was intrigued by this, as you couldn't pay me to commute to Kennesaw from Smyrna to workout!) Luckily, she works nearby off Circle 75, and has the luxury of friends in Smyrna who let her shower for work at their place. The real motivation, however, lies elsewhere:

"I love the way I feel afterwards and the fitness I've gained in four short weeks."

Tracie's eating habits have changed over the past year thanks to Weight Watcher's, leading to a successful loss of ~30 lbs while she has focused on portion control and including more veggies in her diet.

Her advice to new campers: "Boot camp is not just about becoing physically stronger...but mentally stronger as well...it will amaze you how much you can do...with the right mental attitude!"

Thanks Tracie for sharing your experience with us! Stay tuned for camper #2 this week... Jim Collins.

Boot Camp Hydration 101

2011-04-04T17:12:00.000-07:00

If you are new to boot camp this session and are still in it, congrats! You have survived the first three weeks! Fortunately, the mornings and evenings have been cool enough so far that no one is concerned much about dehydration. As summer approaches in Atlanta, that's all about to change...

As temperatures climb, your body dissipates heat through sweat. Like it or not, it's an essential process that cools your skin, which cools your blood, which cools your core.

So how can you start to prep for warmer temps?

Drink half your body weight in ounces of water or other calorie-free beverages each day. For example, if you weight 200 lbs, aim for 100 oz of fluids daily.
In general, most people will lose between 1-4 lbs of water weight during one hour of exercise. Body size, intensity, clothing, and environment (hot vs. cold temps) will all impact how much you lose. To determine your sweat rate, weigh yourself before boot camp, then again afterwards. If you aren't losing much weight, you are probably hydrating well. If you do lose 1 lb or more, try the following:

For every pound of weight lost, drink 80-100% of this during exercise to continually replace losses. So, if you lose 2 pounds of weight during boot camp (32 oz), you should drink 24-32 oz throughout camp to avoid the fluid losses from sweat. (One pound = 16 oz.)
If you need a larger volume that you are used to drinking, increase fluids slowly. If you body isn't used to you drinking a large volume during exercise, it may reject it in a not-so-pleasant way.

After exercise, most people can rehydrate through usual meals, snacks and fluids. If you are a boot camp overachiever doing "two a days", or training for an endurance event, you may need a more aggressive plan!

Alcohol: Friend or Foe?

2011-03-26T12:42:00.000-07:00

If you are new to boot camp and enjoy a drink or cocktail, are you stepping up to our challenge to cut out alcohol for 30 days?   If research supports moderate alcohol use for heart health, why abstain?

When I started boot camp last August, I vowed "no alcohol" for the first month. I would not consider myself a heavy drinker by any means, but I was so tired from simply resetting my internal alarm clock each morning that even one drink at dinner would have put me to sleep at the table.   I decided if I survived the first month, I would reconsider.

I made it though and celebrated month one over cocktails with friends. September arrived and I got back on the wagon for the first two weeks to prepare for what was to come.  On September 18th, I flew to Italy and spent the second have of the month imbibing on local wine, limoncello, plates of fresh pasta and scoops of gelato. Describing the trip as indulgent would be an understatement, but I vowed to embrace la dolce vita.   I came back to boot camp in early October and felt like I had lost all the ground I had gained in my first six weeks. I vividly remember yelling during bear crawls, "I'm never going to Italy again!"  The trip was worth every moment, but returning home was a tough transition back to reality.

At this point seven months later, I'm finding a much healthier balance and normally only have alcohol on Saturday nights, if at all. On the rare occasion I do have a drink or two during the week, I can feel the difference the next day at camp. I'm not as strong, my legs fatigue more quickly on sprints and overall, I just don't feel 100%. So for me, feeling bad the next day simply isn't worth it most nights.

What's right for you? Here are some facts to consider:

1. Alcohol has a diuretic affect. Alcohol blocks the release of a hormone called ADH that is needed for water reabsorption. Without this hormone, the kidneys don't reabsorb water and instead excrete it as urine. One drink will likely not have much affect, but a few drinks can easily lead to dehydration.

2. Alcohol provides empty calories. If one of your goals is weight loss, calories from alcohol can slow down your progress. If you don't want to cut out alcohol completely, consider cutting your weekly quantity by half.  One drink (roughly 100 calories) is defined as:

12-ounces of regular beer or wine cooler.
8-ounces of malt liquor.
5-ounces of wine.
1.5-ounces of 80-proof distilled spirits or liquor (e.g., gin, rum, vodka, whiskey).

Note: A glasses of wine at your favorite restaurant may be more than 5 ounces and a pint of draft beer is 16 or 20 ounces.

3. Alcohol interferes with sleep.   Drinking is often associated with late nights, but alcohol also effects the quality of sleep that you do get.

4. Alcohol increases your risk of injury.  Drinking may not cause an injury at boot camp, but your risk of injury increases while you are drinking.  A twisted ankle or broken wrist from a fall under the influence might be bad enough to take you out of boot camp for some time!

For discussion:   How does alcohol affect your performance?

Fueling Up PreExercise: Go with your Gut!

2011-03-16T14:52:00.000-07:00

When I first joined SIU last fall, I struggled to find the right food to eat pre-boot camp. I've never been one to eat right before exercise, and I also didn't see myself waking up at 4:30am so I could eat an hour before camp either!

During the first month, I tried various combinations of juices, bananas, toast, peanut butter, yogurt, protein bars, and sports drinks 30 minutes before camp. There were days when my stomach cramped, days when I felt so full that I had a tough time focusing on the workout, and days when I felt bloated and uncomfortable. I even tried chewing Tums on my way out the door hoping it would help everything digest. And yes, there were a few times I threw up.

After four months of camp, I picked up Nancy Clark's Sports Nutrition Guide to see what a dietitian specializing in sports nutrition had to say. My take home messages were:

You will be able to workout harder and you will burn more calories if you have a preexercise snack.
There is no one magical pre-workout meal. Go with your gut. Literally.
If you are new to exercise, you will be more likely to have side effects (stomach cramping, nausea, heartburn, bloating, diarrhea) from eating. Over time, your body will adapt and the side effects from eating should get better. As you train your body, you need to train your gut too.
30-50% of the vets not new to exercise will have side effects from eating despite training.

So what's right for you? If you are new to boot camp and/or exercise, you will need to simply go through the process of trial and error. To start with, choose high carb, low-fat, low-protein, and low-fiber foods. Some suggestions:

4-6 saltine crackers or small pretzels and a few sips of a sports drink
1 small bowl of low sugar, low fiber cereal (Cheerios, Rice Krispies) with skim milk
1/2 cup oatmeal
1 small banana
1 slice toast or 1/2 English muffin (no high fiber) with thin spread of peanut butter and/or jelly

What finally worked for me? Four to six saltines by 5:15am and G2 powder mixed in 20 oz of water during camp. The dietitian in me says "you could do better," but my gut no longer feels sick and I have enough energy to get through our workouts!

Join this discussion! For those of you who eat in the morning preexercise, what works best for you?

Welcome!

2011-03-08T10:05:00.000-08:00

Hey there everyone! If you’ve read my bio, you already know a bit about me, and if you are a boot camp vet, you may even know me personally from camp. I started boot camp last August when my friend Josh mentioned how he needed to get back in shape. I jokingly said "we should do that boot camp at the Baptist church" and before I knew it there we were at 5:30am in early August ready to go!

I’m still amazed by how much my fitness level improved in the first four weeks. Day one I couldn’t even do one real pushup. By the end of four weeks, I could do 15 in a minute. By the end of November, I was up to 33. I finished my one mile run (let’s be honest and say fast walk) in 12:30 on my first day. By the end of the first month, I ran one mile in 10:01 and by November, my time had dropped to 9:20. I have counseled hundreds if not thousands of patients on how to reach their weight goals, including talking with them about exercise, but never really saw first hand the difference it makes. Now I do.

So my purpose here? For all of you out there struggling to reach your weight goals, nutrition may be the missing piece. Paul’s blog sheds some light on what I do with each individual. My approach lies in asking lots of questions to truly understand each person’s unique lifestyle, schedule, food preferences, habits, challenges, and barriers and piecing that all together to come up with a plan that is realistic to help you reach your goals long term.

I don’t believe in a "one size fits all" approach or quick fix diets. Successful weight change takes time, and sometimes becomes more about changing behavior than food (although changing food is a big part of it too!).

Send me your questions, thoughts, misconceptions and beliefs about weight loss and nutrition and I’m going to do my best to answer them thoughtfully and honestly.

In the meantime, eat well.