Conceptually weight loss is "simple" it's plain old math. You need to consume LESS calories than you use each day. In real life, weight loss proves to be very difficult for a lot of people and there are some definite twists to the process. So, here are a couple of questions I get and their answers:
Q: If I eat well for breakfast and lunch, do my 60 min of exercise but let loose for dinner will I still lose weight?
A: Maybe, but maybe not. I'm not saying you have to be perfect but you need to create a healthy calorie deficit. If your total consumed calories for the day are under your calorie max with your individualized plan then, yes you will. If letting loose on dinner means you go OVER your maximum desired calories then you will maintain or gain weight.
Q: But what about the exercise I mentioned?
A: If your calories for the day are calculated WITHOUT exercise then you MIGHT still have a caloric deficit. But you could also break even or go over. If your calorie count for the day does include your exercise, it's likely you've gone over your goal and could gain weight even though you are trying to do the right thing by exercising (and kudos for that! You are developing a healthy habit, keep it up!).
Ex. You burn 2,000cal/day + 500cal of exercise = 2,500cal burned
You eat 500cal Breakfast + 500cal Lunch + 500cal snacks +1000cal Dinner = 2,500cal ===> you break even.
Q: How do I know how many calories I need to eat a day?
A: To get exact as possible you would need a Basal Metabolic Rate test or to get your BMR. You can get the test done at SOME universities, doctors offices, hospitals or at institutions that offer VO2 max tests for athletes. (If you're interested contact me and I'll help you find one near you.)
For most people, though, a more general approach is to go to a site like this one, plug in your information and get a pretty decent idea of how many calories you should take in each day. What's cool about this calculator is that you can change it according to your daily activity. What's annoying about it is that there's no app and you can't log it.
Now for the kicker:
Q: I don't eat very much and I often skip meals, why am I still gaining weight?
A: Your body NEEDS a certain amount of calories per day to function. Within those calories it needs a blend of nutrients to allow your body's systems to do their jobs. So, if you are not taking in ENOUGH food your body holds on to the fat and maybe even brings more into storage to help you gain fat in an effort to avoid starving. Think of it like a panic reflex of your body; your body notices it's not getting enough of what it needs so when it does get something it sticks it into storage just in case it doesn't get the nutrients it needs in a timely manner.
Need help deciphering what is going on with your body? Contact me for a free 10-15 min consult and I can point you in the direction that will get you on your way to your goals.
Starting a training regimen can be quite overwhelming. I often get the question of, "how do you to it?" Which translates to, "how do *I* do it?" My first response is just about always, "baby steps".
The hardest thing about your training is most likely going to be motivating yourself to put your sweat-friendly clothes and shoes on; coupled with making it out the door or onto your treadmill. After that it gets much easier, I promise. Just be sure to take it slow....
Once you get in gear it's time to start getting active! If you are a go getter you might even need a friend or trainer to curb your enthusiasm, if your happy to go slow then you might need someone to coax you into pushing a little harder. Either way, it can be helpful to find a trainer/friend/family member to help motivate you; quick texts, phone calls, or maybe they'd even join you!
When you get started with your training program, whatever it is, you have to start from where you are. Not where you were in high school or 6 months ago, but from where you are NOW. If you have been sitting at a desk for the last 6 months and the most activity you've done is walking the grocery store then a good place for you to start may be something like walking for 20min a day most days of the week. If you are an avid walker already then you can push yourself to walk longer, faster *OR* start intermittent jogging.
Notice the *OR*, trust me, it's important. Too much too soon can lead to over-soreness, injury, frustration and feeling too overwhelmed to keep going with your plan.
So, if you'd like to get started, get out your clothes and put your shoes by the door, or the chair you sit in to get ready. When you find the day you are all suited up pick a comfortable distance or set the timer for an out and back 10-15min each way. Stretch gently, sleep, eat, repeat 3-5 times a week!
These days I wear two very fun, interesting and time consuming hats. Hat #1 is being mom. Hat #2 is being an Exercise Physiologist/entrepreneur in the sports and wellness world. Right now these two worlds are happily colliding as I am deep in the planning of two really fantastic (family centric and kid friendly) sporting events; The Women's Woodstock Cycling Grand Prix on Saturday May 2nd, complete with a Family Fun Ride and Block Party and The Huguenot Street Nursery School 5k on Friday May, 8th at 6pm.
This is the first year we have had a Family Fun Ride at the WWCGP and I for one can't wait to take the baby on her first ride! The 6.2 mile course is on the beautiful roads of Woodstock and will give riders just a small taste of what the ladies are doing in their race to conquer the cats. We have tremendous support from the local Fire and Police Departments, which is not only inspiring as a community event but assures our safety as riders and spectators alike.
The Huguenot Street Nursery School Spring Race 5k walk/run is a fundraiser for the school. It's a longstanding annual event that we, the parents, put on to raise funds for the nursery school. This year the proceeds will go towards bettering the playground. The great thing about that is that the updates will benefit both the children who attend the school and the families of the community who like to visit the playground during off school hours. It's a wonderful little playground, well worth supporting. Not to mention the run itself is fun, festive and goes through beautiful Historic Huguenot Street and a portion of the New Paltz Rail trail.
Both races make it a point to be safe, community centric and affordable. Both races are now accepting donations/sponsorships and are looking to fill a few volunteer spots that are left. I hope to see you there, whether its to race, ride, run, volunteer or cheer!
Or at least the calendar tells us it is... However, I'm not quite convinced since it's snowed TWICE this week.
But let us think spring, despite the snow fluttering in and out of our early spring days I have recently spotted a Robin, Canadian Geese and little green shoots from my mystery bulbs poking though last falls crunch brown leaves!
While we are thinking about spring lets also shake the cobwebs off. Both mental and any that might be clinging to your bike, jogging stroller and maybe even a pair of running shoes... Do check for anything living before putting them on... But do put them on. Because it's SPRING! The rail trails are thawing and the roads are being swept. Some hiking trails are probably even passable if you don't mind the mud!
Let the thought of spring stir you, go out and take a walk. Cabin fever has a way of dulling the senses, but spring has a way of rejuvenating the body. So go ahead. Get out and make your body move! Even if it's just a stroll to find signs of early blooms.
And no I don't mean bicycle gears!
Over the last couple of months I have been slowly switching my gears from promoting our awesome Women's Woodstock Cycling Grand Prix road race to a more family centric take on exercise. Reason being I just had a baby!
During the last few months of my pregnancy I really got into providing prenatal and family exercise on a whole new level. And I love it! Being able to literally grow with some of my prenatal clients and talk about all the ins and outs of pregnancy was wonderfully reassuring for both sides. Teaching Mommy and Me classes with other toddlers gave my older daughter and my clients kiddos something fun to do while mommy got her workout on. You haven't seen cute until you've seen a couple of two year olds playing peekaboo or singalong to each other's toys over video chat.
So, for the next few entries I'm going to talk about fitness and the family. Sure, it will have a mamma centered approach but that doesn't mean dad can't jump into a class with his kiddos too!
So, yesterday I took my daughter up to Woodstock for our last official pre-race meeting of this year. The goal was to get the safety team and course team all on the same page and geared to go next weekend.
It was pretty intense. The amount of thought, care and planning that goes into a race like this is pretty amazing. Three towns are involved, local and state police as well as a fire department or two! To see it all come together is just awe inspiring.
So is the course. It's awe inspiring and from the back seat of a car at the tail end of an energetic caravan it will twist and turn your stomach into knots until the stunning distraction of the epic scenery is nothing in comparison to what you would give for a good ruben and greasy fries just to settle your stomach!
This course is crazy. CRAZY I say!!!! It's crazy beautiful, it's crazy long, it's crazy technical and it is CRAZY hard. And you know what? We have over 70 crazy brave and awe inspiring women already signed up!!! Now THAT is amazing. It keeps being said that grown men, avid cyclists have given up on the hills of this course and yet these women are coming back for a SECOND time to show us what they've got and through tenacity and training they WILL CONQUER THE CATS!!!!
So, whether you cycle or not, are into women's sporting events or not, love the scenic Catskills or not, this event what it represents, and these women deserve our respect and our support. Because this is epic! These women are epic for being amazing racers, the donations we will be able to give to the Hope's Fund for women is epic, and of course... this course is EPIC.
www.WWCGP.com <---- Check it out and join us this Friday and Saturday!!!
So, this year I am lucky enough to be involved in America’s only women-only cycling grand prix! How amazing is that?! Not only that I get to do something super cool but more importantly that we Women now have our own Cycling Grand Prix race!
The race takes place in beautiful upstate new york and is between 32 and 65 miles depending on which category you sign up for (Pro 1-2, Cat 3 or Cat 4). The Pro 1-2 is no joke if you are familiar with the formidable hills of upstate New York you know what I'm talking about.
Another beautiful thing about this race (apart from the scenery of course!) is that this event will help to raise funds and awareness for HOPE’s Fund; which I was also lucky to enough to be a part of at the very beginning of my entrepreneurial adventures. The HOPE's Fund and affiliated projects helped me to gain the confidence, education and other tools for success under my belt. They are largely the spring in my first steps that allowed me to make the leap into my own practice as an Exercise Physiologist and Personal Health Coach. For this I am so proud to be a part of an event, like Woodstock Women's Cycling Grand Prix, which gives back to such an enriching community of Women for Women.
We would love to have you there as an athlete, a sponsor a spectator or volunteer. Join us in spreading the wealth of Women for Women in athletics and beyond.
Thankfully, our calendar tells us that SPRING is finally here! Now we just have to wait for Spring to actually get here...
In the mean time may I suggest getting in the swing of things? It may feel a bit premature but the warm weather will soon be here and so will summer. At that point you'll be left feeling like you missed the boat! Like two years ago when I thought I could plant my garden in July and have fruits and veggies before it snowed in November. It just isn't going to happen!!!
So don't let the cold spring weather trick you into thinking you might actually have more time to get bikini ready or prepared for that race/event you've been mulling over in your head all winter long.
Get going now, start making a plan. Do you want a trainer who will be with you during every workout to make sure you're form is correct? Do you want a coach who will give you an exercise plan and meet with you every other week to make sure things are going smoothly? Do you have goals to lose a whole bunch of weight and the desire to run your first 5k? Are you finally brave enough to mount your bicycle or lace up your running shoes without the worry of poor drivers and fearsome snowbanks? Do you want to try your hand at a Triathlon this year or simply survive the local nursery school's 5k run to raise money for colored pencils and glue?
Whatever YOUR goal is, get on it! It's spring!!!!
This past fall while at a triathlon my husband and I got to help out with a short/beginner race, the open; as its referred to. It was chalk full of moms, dads, kids and spouses of serious athletes out to prove that they could do a Swim-Bike-Run too.
It was hands down one of the most wonderful and inspirational experiences I have yet to be a part of and I am so excited that race season is starting up all over again!
Now that spring is finally here and so is the new race season I feel like I have a lot to look forward to. Seeing that I'm currently about 6 months pregnant I will not be participating in any spring races but that doesn't mean I have to miss out on them!!!
Are you getting motivated to get out there and do something? Perhaps challenge yourself to a full race or get yourself started with an "Open"!?!?
Ok, so I'm a little late for the actual New Years celebrations but that doesn't mean I can't help you to make a fresh start!
I have a whole bunch of tools in my treasure chest and many of them are here just for that reason.
For starters, I've got some nifty calendars made up to help you set your goals. If you're a Facebook follower (please do!) you may have already seen them and hopefully even taken advantage of printing it out and filling it in! You better hurry up and get over there (to FB I mean) because the next calendar is going to roll out soon!!! February is around the corner... Yikes!
An even BIGGER tool I have can be found here: Stop Challenge Choose . As a personal health coach with Take Shape For Life (another fantastic and life changing program, ask me about it!) I have access to this totally kick butt 12 Week Challenge. The best part? Anyone can do it and it is FREE. Who doesn't want to kick start their health, receive daily motivational and inspirational emails and get their body moving in the right direction free of cost? (If you really think about it I'd say no one.) The whole Challenge is there to help you and you can go at YOUR pace. It's perfect really. I'm doing it and not only am I applying it to my health but I am also applying it to my business. After all, a less stressful more successful business will help me maintain a healthier body right? Yes, just agree because stress wrecks the body. (Jump in on one of my stress management classes and I'll tell you all about it.)
If you decide to sign up for the 12-Week Challenge, CONGRATULATIONS!!!! And be sure to click on the box that says "I Know/Have A Health Coach" be cause you do, Cortney Whitebay and I'll be there for you if you have any questions or concerns.
I am an Exercise Physiologist and mother of two lovely ladies. I love teaching my community about health and wellness and I love helping likeminded people implement natural solutions into their everyday lives.