Shocking Your Body Through Nutrition?!?!?! Say Whhhhhat

Hi Internetssss

This week I’m going to be talking about nutrition. Specifically, I’m going to compare my experience with two ways to eat for a) weight loss and b) maintaining lean muscle and strength. I can talk to these two things because they have been two goals of mine since about April of last year. I lost approximately 10 lbs and have managed to keep it off while decreasing my body fat. If you would like to read about my first step click here

The two types of eating “styles” that I’m going to compare are….

Style 1.) Eating every 2-3 Hours with a big breakfast, medium lunch and medium dinner.

This style of eating is what I adopted between April until about early September. I found it very effective initially at keeping my energy levels up to train but also shed weight and keep/grow some muscle. I don’t know exactly why, but I have a sneaky suspicion it had to do with the fact I was carrying extra weight for my frame from over eating pretty much all of last year (and drinking beer quite frequently) and eating this way kept my blood sugar levels stable. It’s important to note with both eating styles I try to eat as healthy as possible (for me). 

Style 2.) Eating a large breakfast, snack throughout the day, small dinner on non-train days, larger on training days combined with “intermittent fasting”

This may sound similar to #1 but it is different in many subtle ways. First let me state that I do not recommend eating is way if you are diabetic or have problems with blood sugar, because it is really a trial and error about how low you can go while still being able to function.

Now, I’m a pretty active woman. I usually teach 3-6 fitness classes a week at pretty high intensity and rock climb whenever I can. So for me, finding out how I can perform on different amounts of food intake during the day has been tricky.

However, this style of eating has done something interesting. At the beginning of September my weight loss hit a plateau. I wouldn’t have considered myself “overweight” per say, but I was still uncomfortable with my body size.  I wanted to get leaner, while still maintaining muscle (mainly for climbing). So I tried something different nutritionally than the 5 small meals a day thing.

First, I maintained eating a rather caloric dense breakfast including protein, good fats, and carbs. If you’d like an example of this meal click here.

Then, throughout the day I have not been eating any carbs. I stick to protein, veggies, fruits, and some dairy. At first my blood sugar played tricks with my head, but now I have normalized it seems. 

For dinner I make sure I –only- eat after training, and if I’m not training, I try and eat a very modest dinner.

I also (as of recent) have thrown in intermittent fasting. Without going into detail you can find out more about this form of eating here. I don’t do this as “balls to the wall” as some of people who do partake in IF, but I try it out once and while to see what happens. 

Since I have made this dietary switch I have started to see my body fat decrease. My weight has stayed a constant 130lbs but I am starting to see more muscle definition. I also feel stronger and perform better when training if I manage to figure out what I call my “metabolic push point”.

What I’m talking about by metabolic push point is eating enough to perform effectively but trying to find that happy medium where if I have eaten any more it would be too much, and any less I wouldn’t be able to perform.

Now this takes  a lot of practice to get right if you are super active. Also, I wouldn’t recommend this type of thinking if you are NOT physically active, because that may lead you to a mentality of “well I’m not working out, so I don’t need fuel, so I won’t eat”. This is not healthy for a variety of reasons.

In Summary

So what can you take from my rambleings? Well, first, you have to figure out what works best for your body. However, here are some general thoughts,

·         Eating 5 small balanced meals is good for initial weight loss if you are carrying extra weight (e.g., high body fat)

·         Eating, just like training, seems to shock your body if you change it up every 3-4 months, from my experience

·         Eating minimal while being able to physically perform is possible, you just have to find that metabolic push point, which takes time, trial and error.

·         Eating has to be maintainable, if you find any of the styles of eating above difficult to maintain over a long time, then you should reevaluate how you are eating.

·         Playing around with diet to get the desired body you want seems to not be detrimental to your “metabolism” like a lot of people claim, as long as you do not go to the extremes (e.g., starving yourself or over eating).

If you’d like a more detailed explanation about any of the eating styles above please do not hesitate to email me at byntraining@gmail.com

As always, questions, comments, and concerns are always welcome. If you don’t agree with this, challenge me! Don’t worry, I have a tough skin (from climbing ha)

I hope you are all having a most wonderful week

Stay Strong

~Byn

Bynuffins: These Arn't Healthy So Workout After

Hi Interwebs

I made muffins today and they are very nommy so I'd thought I'd share the recipe (also my friend Kelly demanded the recipe).

I stole this recipe from here, who stole it from another person. So by no means is this my creation. This is verbatim from the website I took this from FYI.

Lawsuit Buttermilk Muffins

Adapted from The Best of BetterBaking.com by Marcy Goldman.

For the streusel topping:

• 1 tablespoon cold unsalted butter
• 1/3 cup firmly packed brown sugar
• 1/2 teaspoon ground cinnamon
• 1/2 cup finely chopped walnuts

1. In a bowl, combine all of the streusel topping ingredients.
2. With your fingers, combine until you have a crumbly mixture.
3. Set aside if using immediately or store in the refrigerator.

For the muffins:

• 1/2 cup vegetable oil
• 1-1/3 cup packed brown sugar
• 1-1/2 tablespoons grated citrus zest (I use lemon or orange.)
• 1 egg
• 2 teaspoons pure vanilla extract
• 1 cup buttermilk
• 2-1/2 cups all-purpose flour (you may need a bit more if the batter is too wet)
• 1/4 teaspoon salt
• 2-1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1-3/4 cups fruit (coarsely chopped if using fruits like apples, banana or pears)
• Byn added chocolate chips and bananas! (1 cup chocolate chips and 2 bananas)

1. Preheat the oven to 400 degrees F and line a 12-cup muffin tin with paper liners. If you don’t have paper liners butter and flour the muffin tin.
2. In a bowl, mix together the dry ingredients (flour, salt, baking powder and baking soda); set aside.
3. In another bowl, combine the oil, brown sugar, citrus zest and egg. Once combined, stir in the buttermilk and vanilla extract.
4. Add the wet ingredients to the dry ingredients and mix well. Gently mix in the fruit. If the batter seems to liquidy, add a tiny bit more flour. The batter should be fairly stiff. 
5. Spoon the batter into the muffin cups filling them right to the top. Divide the streusel topping equally among the muffins.
6. Bake for 15 minutes and then lower the temperature to 350 degrees F and bake for an additional 12 minutes. When the muffins are done they will spring back when lightly pressed. Otherwise, test the muffins by inserting a toothpick.
7. Let the muffins cool in the pan for 10 minutes and then remove the muffins and let them cool on a wire rack.
8. Enjoy!

Batter after everything is made!

Note:  These muffins freeze well so feel free to bake up a huge batch! When mixing the batter, be careful not to overmix. 

 As you can tell by the ingrediants and the title these are not very healthy muffins, but I believe they fall under my "living" category of this blog... and eating of course.

Stay Strong

~Byn 

How to Start Back Up After a “Break”

Helllllooooo Webernets!

Disclaimer: I’m very hyper today, so enjoy this rather obnoxiously bouncy post.

Today I’m going to give some insight and recommendations for those of you that have taken a little “break” on fitness and wish to get back in the game. I wanted to post this NOW, as I know the holidays are coming up and it’s an ideal time to get active(er).

Why? Because you have vacation time, and probably a lot of stress around the holidays. Also, most gyms stay open now even until Christmas eve. Furthermore, there is always your living room, local climbing gym (*cough* www.grandriverrocks.com), or a good old side walk to get you going.

Tip #1: Don’t Self Talk Your Way into De-motiviation

Before embarking on any fitness goal or plan I’d like you do something, if not for you, for me! Please accept that’s a) it’s ok you haven’t been as active as you’d like, b) remind yourself you’re human and not perfect and, c) tomorrow is another day.

Most people think being hard on themselves will finally get them active again. If you do this to yourself, let me ask you, how is this tactic working for you? Do you feel motivated and optimistic? In my experience, beating yourself up about how awful you are for “falling off the wagon” (I hate that term by the way) is the #1 way to sabotage yourself into being de-motivated to be physically active.

Some familiar terms I often hear are...

1. 1   I used to be able to do or I used to do *insert activity of interest here*, I have really just fallen off the wagon. 
2.   I used to be so strong, I’m so weak now (everyone knows social comparison is bad, why are you doing it with your previous self?) 
3.   I’m so fat and out of shape, I just wish I hadn’t of stopped working out 4 months ago, I just go so busy!

You get the idea. Instead, stop yourself when you hear this crap in your head AND coming out of your mouth when you’re talking to people. Despite what you believe it’s de-motivating.

Instead, replace some of the “debby downer” talk with positive self talk. For example, 

1.   I’m so excited to start doing *insert activity of interest here* this week! 
2.    I’m going to do a), b), and c) to get stronger....period
3. You know what would be fun, trying a *insert awesome type of exercise here* class over December, maybe I’ll ask my friend Robyn to join me.

Now this is easier said than done. I’m REALLY bad with negative self talk, so I know how hard it is to change this. However, simply being aware of it can do a world of difference.

Tip 2: Don’t Do a Triathlon Tomorrow

Ok, this is a bit of an over-exaggeration, but I find it’s a typical trap people fall into. They go from nothing to a body building program overnight.

If you say, “Ok, on Monday I’m going to start eating 5 healthy meals a day, no more beer, cardio 4 days a week and resistance 2 days a week”.... ya buddy, that’s gonna go well.

I don’t mean to sound condescending. I’m trying to lightheartly point out how ridiculous this logic is. It usually stems from our “all or nothing” thinking that is rampant in our society (e.g., the biggest loser mentality).

Instead, set an obtainable, reasonable, and (preferably) fun fitness goal for the next 2 weeks, no more, no less. If 2 weeks is too much, do 1 week, if 1 week is too much, do the next 3 days (you get the idea).. but DON’T go over 2 weeks. 

Once you meet your two week goal, make the next 2 weeks bigger. If you don’t meet your goal, no big deal (see point #1), try to set a lower goal for the next 2 weeks and try again. The point is to not see yourself as a failure if you don’t reach your two week goal.

In my opinion, if you go from nothing to something, you’re ahead of the game.

I personally like to use fitness classes as good short term goals. That’s because they are there, and you don’t have to think, you just show up. For example, over the next two weeks I’m going to go to that spin class Monday and Wednesday at 5pm...nothing else, if you do more awesomness!

Tip #3: Tell Your Mother, Your Brother, Your Cousin, and Your Dog

This is a really effective way to motivate you to start something new. Tell everyone you’re going to do it. There is actually research on this topic, which generally states when people make their behaviour change, or in this case, adoption public, they are more likely to do it.

Now don’t tell your condescending friend Susie (I don’t actually have a mean friend Susie, it’s just the first name that popped into my head) that you’re going to do yoga 2 times a week for the next two weeks, as these toxic people (or sabotage-ers) may de-motivate you. Instead seek out and tell people you know are batting for you. An alternative is to annoy everyone on facebook (they’ll get over it).

If you don’t have anyone, tell me (byntraining@gmail.com), I would love to help you stay motivated.

You can take this one step further by telling your friends to check up on you (in a positive, uplifting, non judgmental way of course) or better yet, make them do it with you. You know Susie wants to try yoga..

Tip #4: Plan for Life

This is probably the most important point (in my opinion) to ensure that you continue exercising after “life” happens to you. My rule of thumb is to plan for 6 weeks off a year, kind of like a vacation from work.

Why? Think back to the last time you stopped running, going to your bootcamp, yoga class, walking regularly ect... What stopped you? In my experience it’s usually one of the following three..

1.       You got the sickness (flu, cold, plague)

2.       You became busy (exams, crunch at work, childrens, growing a movember stache)

3.       You got hurt (sprained ankle, pulled muscle, breakup)

So when this stuff happens, say to yourself. Ok, this is part of my 6 weeks off a year. I like to lump them into blocks of 2 weeks, because usually the stuff that happens to you lasts that long.

If it’s lasts longer, add on more weeks. If you go over 6 weeks in a year, who cares? As long as you don’t tell yourself you suck, you’re a failure, and you can’t start up again you’re golden.

So I hope this was motivating, or at least, entertaining.

If this is an area you are currently struggling with and you find these tips won’t work for you, or if you’d like elaboration please don’t hesitate to send me an email!

As always, questions and comments are appreciated! No one has been commenting and it makes me sad, angry, and confused...... not really (ok maybe a little).

Stay Strong

~Byn <3

Now go walk or something...

Climber Injury Prevention: For Grand River Rocks Team

Grand River Rocks Climbing Team

Injury Prevention Workout

General Guidelines:

·         Every other day ideal: Minimum 2 times x week

·         At the end of a climbing/training session or an off day, warm up if you are cold (i.e., arm rotations, 1 boulder problem)

·         Do not do anything else other than stretch after these exercises (e.g., no pushups, no pull-ups, no hang board, no campus board, no climbing... ect)

·         The goal is to strengthen supporting muscles: do not go to fatigue

·         Do the exercises in order they are presented, they are like this for a reason

·         You should feel burning any pinching at any time, please stop the exercise and consult a coach or Robyn. Avoid hard climbing until assessed.

Exercise	Repetitions	Sets	Description	Intensity
1.Thera-Band Reverse Fly	15-25	Minimum 1, ideal 3-4	Loop the TB around the stairs so it’s right below shoulder height. Standing tall, facing the stairs, abs engaged, pull band backwards in a “fly” motion. Keep arms straight	30-50% TB tension*
2. Thera-band Forward Fly	15-25	Minimum 1, ideal 3-4	Loop the TB around the stairs so it’s right below shoulder height. Standing tall, facing away from the stairs, abs engaged, pull band backwards in a “fly” motion. Keep arms straight	30-50% TB tension
3. Thera-Band Overhead Pull	12-15	Minimum 1, ideal 2-3	Holding the TB over head, sitting cross legged, on your knees, or standing, pull the TB down so your arms are in line with the ground, keeping your arms straight	20-40% TB tension
4. Thera-Band Triceps Pull Downs	15-25	Minimum 1, 2-3 ideal	Standing. Hold the TB in one hand and place it at the top of your working arm, hold the other end in the hand of your working arm so the elbow is at 90 degrees and there is tension on the band. Pull the band down until your arm is straight while keeping the upper portion of the arm pinned your body. Repeat on the other side.	30-50% TB tension
5. Thera-Band Arm Openers	12-15	Minimum 1, 2-3 ideal	On knees or standing. Holding the TB in both hands, hold the band on your working arm like you are going to shake someone’s hand. Keep your upper arm pinned to your side and your elbow at a 90 degree angle. Pull the band away from you so your palm is facing away from you, opening up the arm.	20-30% TB tension

** Note:  TB= thera-band, also, for the TB resistance, that is subjective (ish). Basically, if you're aiming for 20% tension, what that means is 100% the maximum tension you can pull, you want to subjectively pull with 20% of that.

#1. TB Reverse Fly Start Position

#1. TB Reverse Fly End Position

#2. TB Forward Fly Start Position

#2. TB Forward Fly End Position

#3. TB Overhead Pull Start Position

#3. TB Overhead Pull End Position

 

#4. TB Triceps Pull Down Start Position

#3. TB Triceps Pull Down End Position

#4. TB Arm Openers Start Position

#4. TB Arm Openers End Position

 A good rule of thumb for injury prevention is you a) don't want pinching, b) don't want to fatigue the muscles and c) feel a slight burn. So if you're dying doing this stuff you're going way too hard!

Disclaimer: I am not a trained Athletic Therapist or Physiotherapist and these exercises are not meant to -treat- shoulder injuries. These exercises are intended to strengthen the supporting muscles, tendons and ligaments of the shoulders, and counter act the movements often produced by rock climbing to avoid injury as much as possible.

Any questions/comments/concerns are always appreciated!

You can contact me at byntraining@gmail.com

~ Byn