Turn Your Page

by Kris Pitcher

I've got this recipe I use frequently occasionally. So, during the super bowl when this certain item was requested, I pulled down the red Betty Crocker book and began to get out my ingredients.

Now, I have used the recipe before - and I always thought it strange there wasn't any oven temperature or baking time instructions included. The version I use is an alteration of the one just before it, so naturally I just use the information for that version.

You could say I only sort of follow instructions. I guess I thought I had all the information I needed right there on page 175. When I bake, I alter. Half the sugar, replace the fat with apple sauce...so to assume the cooking temperature and time was no big deal. 350 degrees for 25 minutes works for me.

But for some reason on super bowl Sunday I turned the page. Low and behold there it was! The cooking temperature and time! Right there on page 176. I had never turned the page before. It made me stop and wonder, what else am I missing by not turning my page?

The information said just what I had thought, bake at 350 degrees for 25 minutes. It was just like the version I had altered from on page 175. But the point is, we should turn the page just to see what's on page 176.

What's on the next page for you? What's right around the corner for you? Even if we're just confirming what we know, we should turn the page and uncover what's there. Our thirst for knowledge is strong, are we paying attention to it?

What did I bake? Brownies of course! Cocoa brownies...delish! But now I'm looking for new pages to turn. And I hope you'll turn your page too!

Cellulite Creams, Wraps & Rubs

by Kris Pitcher

Let's talk about fat today. We've had this conversation before. We've talked about belly fat, and we've talked about quick fixes. We've talked about how we lose and how we gain. Get a cup of tea, because we need to just go over this a little more.

When we eat in excess of what we need (expend), our body converts that excess fuel into a very stable source and stores it. It is stored in special cells, fat cells. We convert it to fat because it has a high value for use later. Should we ever be faced with a famine for instance.

Now, some of us store it in our thighs, others in our rear ends, some just all over. We are all shaped a little different thanks to our genetics. And that determines where and how we store fat.

One thing we need to be reminded of is that fat cells never become muscle cells, and muscle cells never become fat cells. Read that again. Think of a fat cell like an empty bag. You can fill that bag with potatoes (for instance) - stuff it full, or half full, or three quarters. Get the idea? We'll always have that bag, or cell.

The only way to get rid of that cell is to surgically remove it. We can however fill it up, and empty it as much as we want to. That's about as simple as the physiology gets. The way we empty the fat cells is by expending energy during cardiovascular exercise, by increasing our metabolism (the rate at which we burn calories) by building lean body mass, and by creating a deficit in calories by taking in less than we expend.

That is the science. It's not my opinion. I didn't discover the science...I wish I had, there would be stars named for me, or something. There is nothing we can do FROM THE OUTSIDE of our body that will empty that cell.

There is not a cream, rub, wrap, or massage that will make your fat go away. I'm sorry if that's like hearing there is no tooth fairy. You can't "detox your fat cells" with a heated wrap...

So here's what those products do. They bring blood flow to the dermis (skin layer), causing changes in hydration at the location where applied. This temporarily changes the appearance of your cellulite. It does not make fat cells go away. There. Is. No. Tooth. Fairy.

My point is not to knock the wind out of your sail, or to snatch the hope from your bouquet. It's important to understand the physiology, the science, so that you can make an educated decision about where you spend your money. If there where an easy way...believe me I'd be the first to take it. There's not.

It's commitment to the basics that works. It's a long term approach to making changes in your life. It's eating clean, exercising most days of the week, and lifting like you're super woman. Because you are. And there's no cream for that.

Step Out!

by Kris Pitcher

It's time to step out! Change is gonna do you good! That's right, cringe...change. We are certainly creatures of habit and I am no different. Who moved my cheese?

I can do this!

The thing about doing things the same way ALL THE TIME is we stop making progress. Life is dynamic, and our health and wellness pursuits are most definitely - dynamic.

You gravitate to the same piece of cardio equipment every time you hit the gym. And I don't just mean the same type...I mean the EXACT same machine. Heaven forbid if someone else is on your machine too. I know how that feels. What are they doing on your machine anyway?!

You go through the same workout on the same machines, or doing the same exercises with the same weights, on the same days of the week. You get the picture. We need to step out!

Out of our comfort zone is exactly where we are headed. We need to mix things up. It's time to try a different machine, different type of cardio, in a different corner of the gym even. I know, but don't be scared. We're all right there with you.

The reason stepping out is so important is that our body becomes accustomed to the input we put it through rather quickly. Once that happens, we stop making progress. And we are spinning our wheels. Now, I don't know anyone who just wants to spin their wheels and not make progress.

If you've been doing the circuit, mix it up with a few cable exercises or some free weight exercises. If you ALWAYS do chest on Monday (which is International Chest Day) switch it up. If you only do flat bench, try incline presses.

Challenging your muscles is necessary to recruit more and different fibers. Changing our cardio up will shake our system and require a little more work, meaning a higher heart rate, different use of muscles etc.

Step out of your comfort zone to step your program up. If you need ideas for what to do get in touch with a Personal Trainer in your area, at your gym, or online to help you develop a progressive program to help you meet your goals.

Keeping things fresh also keeps our brain engaged. And if you're getting bored, well there's another reason to step outside of your comfort zone. So, I'm going to be on all those cardio pieces at all different times...just to watch your face. But you're going to be fine. Because you are ready to step out!

Your Super Bowl Game Plan

by Kris Pitcher

I know you've got the day all planned out tomorrow. It's the big day! It's Super Bowl! Let's make sure we've got a game plan for you as well as all the company, or party hopping that you'll be doing.

First, get your cardio done and get it done early. The day is about to get away from you in a hurry. Once the festivities start, it's going to be an endurance couch sitting event. So, get up and get going tomorrow morning and get your cardio in first thing. You'll feel glad that you've checked it off the list.

Whether you are going to a party or hosting one of your own, you need a game plan. You will have several hours to plan for. What makes the most sense to me is to think ahead. This means be on the offense.

Plan some meals and pack them in your cooler if you need to. No one's going to think twice if you are noshing on chicken and veggies now and then. Take what you need to be successful. Knowing what to choose from on the sidelines will help you make it through the game as well.

There will be LOTS of food. Choose your proteins carefully. Look for the veggie platter, steer clear of the cheese tray, and watch out for the dips. You can have a handful of nuts. And when you want a crunchy treat...go back to the veggies.

For every adult beverage you enjoy enlist the "two for" rule. Two non-alcoholic for every one adult beverage. Go for the club soda with lime, or a diet soda, or just plain water. Either way two for one is a good rule to follow. No one notices, they don't care.

By enlisting the two for one rule, you are staying in control. You can enjoy a light beer, or glass of wine, but you stay in control and make better food choices as a result. Remember we are putting together our offense here. We want to maintain possession at all times.

By going in with a plan, you are setting yourself up for a successful party experience. Enjoy the game, your friends, and a little of the food. Get your workout in early in the day and check it off your list. You can enjoy the Super Bowl, the half-time show, all the commercials, and keeping your program in check. You've got game!

Stubborn Belly Fat

by Kris Pitcher

You know what I'm talking about. I'm talking about belly fat. Go on. Touch it. Do that thing where you make your belly button talk. We all have it. It's something we actually share in common. Sure, we might have different jobs, live in different parts of the world, and differ on many issues. But this one, we share.

So why is it so hard to get rid of these love handles? This spare tire? The pony keg hiding your six pack? Why oh why?! There are a number of factors effecting stubborn belly fat. Foremost, we don’t get to choose where we loose.

Our body will shed fat systematically and this is often one of the last places we lose from. You can thank your genetics for where you tend to store your fat too. You don't have to look too far from the family tree to know if you're an apple, or a pear. When we shed fat, some of us shed in kind of an over all fashion...and some will shed from place to place. We don't get to choose.

We also carry different kinds of fat. We store subcutaneous fat, just below the surface of our skin. This is the fat we can measure by way of skin fold measurements. When you pinch an inch, this is what you are pinching. We also store intramuscular fat; many of us store a great deal of intra-abdominal fat.

Think of intramuscular fat like looking at a marbled steak. The fat is in between (intra) the muscle fibers. This fat is more difficult to measure and many people carry their fair share of intra-abdominal fat. You could say the odds are stacked against them. Losing this type of fat takes time and dedication. Mostly, well time and dedication.

But a bigger issue is a hormone issue. Our stress hormone, cortisol, promotes the storage of abdominal fat.  We tend to lead lives and consume foods that promote storage of fat in this area. The more stress we find ourselves in, the higher cortisol output and the more storage of abdominal fat.

You can see why belly fat is so stubborn. Stress, genetics, storage, and it's the last to go. What's a person to do? Keep doing what you're supposed to do. Control your stress. Do your cardiovascular exercise, eat clean, healthy meals frequently, and incorporate strength training into your program.

What about spot reducing? Well sure, you can spot reduce. It's called liposuction.

Control Your Destiny With Karma

by Kris Pitcher

You know how some people are just frantically haunted? They are a constant ball of nerves, neurotic...and tortured. I believe in karma. Karma is thought to actually determine a person's destiny in life.

What is it? Well, eastern religions believe karma to be the consequence of thought and behavior. Karma is an energy which provides the continuity from moment to moment, and lifetime to lifetime.

As they say, what comes around goes around. Karma is a good reason to "pay it forward", to live by the "golden rule" so to speak. It's a good reason to treat people with patience, kindness and compassion.

Karma is a good reason to do what's right even when no one is looking. Karma helps me rest at night knowing that my destiny in life will be good because of the actions I choose.

I believe you make things happen in your life, either good, or bad. Do you see opportunity, or do you see tortured victimization? It's all in perspective really. What can you make of any given situation, and what karma will follow?

If you believe in karma you really are in control of your destiny. Knowing that, what will you create for yourself? What will your destiny hold? How will you begin to pay it forward, or do unto others? Can you open your heart, or give forgiveness? Are you doing what's right when no one is looking?

And, if you believe in karma...the jerks of the world are in control of their destiny too, they just don't know it. Don't give them another moment of energy. Go on, control your destiny! *smile

HIIT Cardio - What's All The Hype?

by Kris Pitcher

I think there's a lot of hype about HIIT cardio. What's HIIT? High Intensity Interval Training. Now, I know this won't make me the most popular person on the planet...but when has that ever stopped me before.

Let me start out by saying a lot of female competitors do HIIT cardio. Lots. Most everyone...but me. So, when I start looking at something, I'm thinking about being efficient. I'm thinking about what the science says. I'm thinking about what makes the most sense to get from point A to point B.

If we break it down we might start with our goal. Our goal for cardio is to spare muscle and burn fat. We've usually got 16 weeks, or so, to burn the fat covering our beautiful physique. This is our number one goal for cardio. To burn fat.

HIIT cardio is done at high intensity, meaning at a high level of heart rate. The idea is we are working hard, real hard, for intervals. We might do 2 minutes high, followed by 1 minute lower...something like that. The benefit of HIIT is we can do more overall work in less time.

But let's look more closely. When I say more work in less time I mean more overall calories burned. However, the higher our intensity the fewer calories we are burning from fat. Hmm. Read that again. The higher our intensity the fewer calories we are burning from fat.

The alternative "type" of cardio is called steady state. We reach and maintain a steady heart rate at a lower intensity. The lower our heart rate the more calories we are burning from fat. The drawback...we have to do it longer.

Remember what our goal is, it's to spare muscle and burn fat. HIIT isn't muscle sparing, and it burns less fat (it's anaerobic). Where steady state at a lower heart rate burns fat. So, you can see that while I'm walking up a hill on my treadmill for 30 minutes vs. doing 15 minutes of HIIT...I'm wondering, "Why are all these competitors doing HIIT cardio?"

I think there are a couple of things happening here. I think, and this is my opinion, people don't understand the science. They just do what everyone else is doing and pretty soon...every one's doing it! Even when it doesn't make sense.

People feel like more is better. Harder is better. More intense is better. More isn't better. Higher isn't better. You're not more hard core because you did intervals. Just saying.

I also think that all these competitors with trainers...have trainers that want to feed them carbs. The more carbs you eat (the happier you are)...the more cardio, and high intensity will burn it, you can sustain. Me? I'd rather not eat the carbs in the first place and do my steady state. I think you're just taking one step forward and two back with that. Again, my unpopular opinion...maybe.

So, there you have the hype with HIIT. You can decide if it's the right kind of cardio for you. If you are just a "regular" exerciser...go for it. As a competitor though, you have some more refined considerations to take into account. Like how much fat you want to burn.