Spring Forward with Fitness BBQ Celebration!

Last week we announced the winners of our Spring Forward with Fitness Challenge at our BBQ. The challenge was based of percent inches lost around the waist and hips. We were so excited to see everyone’s results.  Not only could you tell people lost inches, but their attitude toward health, fitness, and their self changed.   After totaling everyone’s results, 44 inches were lost among the group in the waist and hips and 60 inches overall. That is five feet!

Congrats Kelly and Lisa!

Congrats Kelly and Lisa!

Kelly Williams took first place and $1,000 with 6.9% inches lost around her waist and hips! She lost 17.6 pounds, 10.5 total inches, with 6.5 of those being from the waist and hips. Kelly came in with a focus. You could tell she had made up her mind to make a change for herself. She came to the weekly nutrition classes and gave some great input. She was a regular to the 6am classes on Monday, Wednesday, and Friday, and usually added a weekend workout. Keep up the awesome work!

Lisa Bailey lost 5.5% inches around her waist and hips and was crowned second winning $600. Lisa has made so many great changes especially with her mindset. She figured out what works for her and how to frame things in a positive manner. This is so important when making changes that you want to last. Despite an extremely busy time in her life, she made time for workouts, nutrition, and herself. Way to go Lisa!

Laura Williams won $400 in third place losing 5.1% inches. She is someone who gives each workout her all. If you give her a heavier weight she doesn’t complain. She enjoys the challenge. She planned workouts around her 12 hour shifts and attended the nutrition classes she could. She made her health a priority. Congrats on your success! We wish we could have taken your picture at the BBQ, but understand those 12-hour shifts.

Congrats on your success!

Congrats on your success!

Thanks to everyone who came out to the BBQ! A special thanks and congratulations to those who decided to make a change and did the Spring Forward with Fitness Challenge. Even though only three people received cash prizes, everyone made an improvement!

No More Negative Self Talk

By: Nick Lape ACSM, FMS

Happiness concept.A few months ago if you would have said, “Nick, I think that there is a bit too much negativity in your life,” I probably would have argued with you and came back with something like, “No I don’t I just have a lot of stress in my life right now.” And then, I would have kept on living the way I was. In all reality you would have been exactly right. This is actually the case for most people when they stop and think about it for a second. We often forget that even though we say, “Oh, I don’t care what other people think or say about me,” we often tell ourselves what is wrong in our lives without even voicing a word of it. We think, “Why do all the bad things happen to me?” “Why can’t I get the job I want?” “Why am I not smart enough?”  This is what I, and a good number of other people such as Tony Robbins, would call Negative Self Talk.

Many times in our lives we think that the reason we can’t succeed in our goals is because of some sort of external source. Someone has said to you that you can’t. You don’t have some sort of training that would allow you to know how to do something. You physically feel that you can’t. The reasons can go on and on with this merry-go-round of not believing in ourselves. But, that is exactly it. WE believe it. We internalize these statements and actions see them as truth in our life. What if we said, “No, I will not believe that.” Or “How can I be successful today. That is all it takes to begin to turn things around.

Now, I said, “begin.” I use this word because it takes way more than one self-empowering statement to turn things around. Think of positive thinking as a muscle in your brain. You need to build that muscle. If you go to the gym and lift a 5 pound weight once a week, do you expect to get results? No! It is the same with positive thinking. You must do it on a consistent basis to get results. Ask yourself empowering questions every day, multiple times a day. How can I do that? Where can I find the answer? What do I need to do to accomplish my goal? What am I thankful for? What am I excited about today? If your brain is focusing on finding the answer to these empowering questions it will not have to for the negativity. Imagine all the possibilities when you let go of negative self-talk and ask yourself positive questions.

If I’m being honest, we all live in a world full of negativity. It’s a can be a constant battle some days. There will DEFINITELY be more than just one time per day, per hour, even per minute that we are faced with the choice of saying I can or I can’t. However, hitting that first test head on with a, “No, that isn’t going to be me today,” or “How am I going to succeed today?” can start a wild fire in your mind and fuel more empowering thoughts. It will take some work, but taking action and controlling your own mind can turn conscious effort of positivity into subconscious reaction. That is where the fun starts.

If you know that you tend to doubt yourself start paying attention to it. See how it makes you feel. If you have never thought about it, start thinking about your actions and interactions with those around you as well as the way you talk to yourself. How do you feel? How do they make you feel? Why do you feel that way? Being in charge of your thoughts is the first step to success. Whether it is in weight loss, job advancement, relationships, or any other trial that gets set in front of you, getting rid of that Negative Self Talk is the first step in achieving even your hardest goals.

I leave you with one of my favorite quotes from Coach K of the Duke Blue Devils: “Doubt, kills more dreams than Failure ever will.”

Warm It Up and Cool It Down

Nick Lape ACSM, FMS

Beautiful woman doing stretching exerciseAs far back as just about anyone can remember, especially in places like your elementary school P.E. class, we have been taught to warm up before activities were done. It wasn’t long after that we started learning about something called a cool down. It is no different now than it was 15, 20, or even 30 years ago. They are absolutely essential parts of making sure that your body is ready for what you are about to put it through and then ready to recover afterwards.

 We all remember having that one teacher who made sure you stretched before the class started. A classic example would be the hurdle, or runner’s stretch. And while stretching does have its place, we have come a long way from static stretching. Nowadays we know that using dynamic movement is probably the biggest key to unlocking the body before strength training, and even cardiovascular training. If I had a dollar for every person that I’ve seen not warm up and say, “Eh, I’ll be fine,” and then ‘tweaked’ something in that workout, I would have, well, a lot more money than I do now.

One part that some people don’t understand isn’t so much the fact that you are moving your body through ranges of motion, but the fact that you are connecting your brain neurologically to the different joints, bones, and tissues involved in each movement. If your brain is asleep, especially you morning gym goers, it is imperative to make sure that you wake it up with dynamic movement patterns before you start adding large amounts of weight.

There is always one question that goes along with the whole ‘brain’ explanation. Why? The best explanation that I have is to think about when you first roll out of bed. Is the first thing you think of doing a deadlift or stretching REAL big to get your body going? I highly doubt it. If you didn’t stretch, you wouldn’t break up connective tissues that get stiff while you sleep. Same thing goes for a workout. If the first thing you think of when you get to the gym is doing heavy deadlifts and nothing else you set yourself up for failure.

The second part of this is the cool down. The same way you get your body warmed up is almost the same way you want to cool down. Taking your body through some very low intensity dynamic movements and breathing patterns is perfect for getting your heart rate down. Adding some soft tissue work to the mix can help with relaxing any muscles that feel a little tense. Possibly the most important part of the cool down is the breathing though. Again, it goes back to the brain and making sure that you are taking your body out of that heightened state in order to start the recovery period.

Not doing either of these things and rushing into and out of a workout can actually end up being a recipe for disaster. Some people think that saying you could get hurt is just a way to scare them into warming up and cooling down. These are the same people that see it as a waste of time. I’ll also bet that most of these people don’t see the results they wish they could have. Why? (There’s that question again.) When the body is in a heightened state and hasn’t been properly warmed up or cooled down, you are in this constant state of flight or flight, which leads to prolonged recovery periods, plateaus and other not so fun gym terms. Do yourself a favor, warm up before and cool down after. Your brain and body will thank you, and you may just see more and better results than you did when you weren’t doing those things.

Three Fruits/Veggies to Try This Spring

By: Suzanne Doerries RD, LD

Spring is here! As a dietitian I always think about all the delicious fruits and vegetables that come with the warmer weather. Once summer hits berries, basil, apples and other tasty produce will be ready to enjoy. However, some people forget about the veggies that are in season during spring. I choose three items that I thought people might not make at home on a regular basis. I hope you will enjoy the info and recipes.

Artichokes

SelectArtichoke Cradled in Hands

Choose artichoke heads with tightly closed leaves. The artichoke should be heavy for its size

Store

Place artichokes in a plastic bag in the refrigerator for up to one week.

Eat

Roasted Artichoke with Lemon and Garlic

Grilled Artichokes

Health

Artichoke is a good source of vitamin C. magnesium, dietary fiber, and potassium. It also contains the flavonoid silymarin that is thought to help with cholesterol levels and promote liver health.

 

Asparagus

AsparagusSelect

Choose bright green asparagus with tips that are closed, compact, and firm.

Store

It is best to keep fresh asparagus moist until use. If you are not going to use it the same day you buy it, trim a little of the bottom off and store upright in a container with a little water. For longer storage, wrap the ends in a damp paper towel and store in a plastic bag in the crisper section of the refrigerator. Asparagus will usually last 4-5 days in your refrigerator.

Eat

Strawberry Asparagus Salad (I skip the dressing from this recipe and just do balsamic vinegar and olive oil. It is a lot less sugar! I even use almonds that do not have sugar on them.)

Roasted Balsamic and Garlic Asparagus

Health

Asparagus is a great source of vitamin C, folic acid, B6 and thiamine. It is high in glutathione, an antioxidant that helps to protect cells from damage.

 

Kiwi

SelectKiwi

Choose kiwi, otherwise known as Chinese gooseberries that are unblemished a little fuzzy. Ripe kiwi should give slightly to pressure. If you purchase a kiwi that is firm you can ripen it in a brown paper bag on the counter. Be sure to check daily for ripeness.

Store

Kiwi can be stored for days on the counter or for up to six weeks in the refrigerator.

Eat

Great in fruit salads, also try the recipes below:

Kiwi and Cucumber Salad

Charred Jalopeno, Kiwi, & Cucumber Salsa (Great with kale chips)

Health

Kiwi is an excellent source of vitamin C, in fact it is thought to have the highest vitamin C content of any fruit. It is also a great source of vitamin E, potassium, and dietary fiber.

Recovery: Fitness that Doesn’t Come from a Gym

By: Nick Lape

Time to Recover - ClockJust about every person that I meet asks me what I do for a living. After I tell them I am a trainer, they all respond with what they are currently doing at the gym. More often than not I hear something similar to, “Nick, I just started a weight training program. I work out like 5 or 6 times a week and I hit ALL my muscles every day. I love how sore I’m getting BUT, I can’t seem to lose any more weight or get any stronger. How can I change things up?” When I ask them how much water they are drinking or how many hours of sleep they are getting on average, a huge look of surprise overtakes their face. Many people fail to realize that recovery outside of the gym is just as important, if not more important than their training inside the gym.

The number one thing that seems to be over looked in a training program is the rest or recovery phases. Without these, you will hit plateaus. Fat loss will begin to slow and strength gains will stop happening. You will be stuck because your brain and body are on overload. They don’t want you to do any more. You might tell it to push harder, but at some point your body will say “No.” It will worry more about surviving in this state of overload than losing weight or building muscle. It won’t matter how much harder you push yourself at this point, your body won’t progress until it has a chance to recover. Then you will be back at square one asking someone what to change.

In all honesty, if you are looking to change something there is a good chance that it has nothing to do with the gym. It is something that I personally tell people all the time. Most of your strength and physique changes happen in your kitchen and while lying in your bed, when your internal processes are hard at work. An example of just one of these processes is the release of Human Growth Hormone that helps repair our body as we sleep. All you did with your workout is shock these systems into working more efficiently. If you aren’t getting enough sleep or your diet isn’t feeding your metabolism the way it should, you may as well just concede to your plateau. It won’t be going anywhere for a while.

Recovery, though you may not want to, could mean taking a day off or the gym and just foam rolling or breathing silently. It could also mean adding more veggies, water, and protein and taking out sugar and processed foods. Maybe it means turning off the TV an hour earlier and getting an extra hour of sleep in.  Everyone is different. Everyone will react differently to changes that they make. Plateauing is a common sign of overtraining. That means TOO MUCH training. Change things outside of the gym first and then worry about the next phase of your training.

Five Nutrition Habits to Health

By: Suzanne Doerries RD, LD

???????????????????????????????????Spring is here and delicious fruits and veggies are beginning to be in season. This usually motivates people to eat healthier. In addition to good nutrition, sleep, exercise, and stress management play a huge role in health. However, today I want to focus on five habits to improve your nutrition and your health. How many of these do you do on a regular basis?

  1. Make half your plate veggies (and I don’t mean fries). Vegetables are high in vitamins, minerals, fiber, and anti-oxidants. They fill you up and give your body the nutrients it needs to function optimally. Be sure to include a variety of colors! Here are a few recipes to try Roasted Brussels Sprouts, Balsamic Roasted Baby Carrots, Spinach Avocado Quinoa Power Salad, and Kale Chips.

 

  1. Have protein with every meal. Not only does protein help to keep you full, it is essential for immune and liver health, and it helps build/maintain muscle mass. Poultry, beef, pork, eggs, nuts, and nut butters are good sources of protein. Poultry, beef, and pork are the highest in protein per gram. Choosing the grass fed, pasture raised beef, chicken, pork, or eggs does make a difference. These items have more omega-3s than their counter part. I know from experience that breakfast is usually the hardest meal to get protein. Here are two recipes to help with the most important meal of the day Avocado Egg Bake and Muffin Tin Baked Eggs.

 

  1. Drink half your weight in ounces of water. This is a just a guideline. If you are more active you will need more water. Water helps to transport nutrients and oxygen that help grow and repair cells, messages from hormones, and cell waste. It helps to remove toxins from the body and plays a role in reactions in the body. In addition to lubricating the joints, digestive tract, and lungs, it helps pad your joints and spine. Adequate water also helps your skin to look good! If your body is dehydrated you automatically have a decrease in performance, you can confuse thirst or hunger, and you may experience “brain fog.” Carry a water bottle with you wherever you go to stay hydrated.

 

  1. Slow down when you eat. It takes about 15-20 minutes for your body to catch up to what you just put in it. If you shovel your food in, the chances of overeating are greater. Eating slower allows you to pay more attention to the way your food tastes creating greater satisfaction.

 

  1. Plan ahead. You have probably heard the phrase, “If you fail to plan, you plan to fail.” This is especially true with food. If you do not know what you are going to eat how can you make sure it will be there for you? Know at least a day in advance what you will eat and prep accordingly. Making your protein (chicken, beef, pork…) ahead of time can make week night meals a lot more convenient.

If it seems overwhelming to do all five of these things at once, choose one to start with. Once you feel confident with that, add another habit. Which habit will you start with first?

What is the food label telling you?

The food label can be a confusing thing. However, looking at the nutrition facts and the ingredients can tell you a lot about a food.

Serving Size

The first thing under “Nutrition Facts” is the serving size. This is one of the most important things to notice. If you are not looking at this, the rest of the information is useless. Compare what you actually eat to the stated serving size. If you are eating more, more you will need to multiply the calories, fat, protein, carbohydrates and so on. If you are eating less, you will need to divide everything. For example, this label reads the serving size is 1 cup. If you eat 2 cups you would multiply everything by 2. If you eat ½ cup, you would divide everything by two. Some serving sizes can be really small. When you look at the calories, protein, fat, sodium… it may seem like a fine choice. But, if you look at the serving size and multiply to get the amount you are actually eating, you may be shocked.

Nutrition Facts Top Part

Servings Per Container

This tells you how many servings are in the container/box/jar. In this case, if you were to eat the whole container of broth you would have consumed 4, or 4 cups. To figure out how many calories, fat, protein and other nutrients you would consume multiply by 4!

Food Label WholeCalories

This is the number of calories in 1 serving of the food. When trying to lose, gain, or maintain weight the number of calories you are consuming is important. However, choosing calories that will nourish your body and listening to your body’s hunger are even more important for success.

Calories from Fat

This tells you the number of calories you will get from fat in one serving. These calories are already included in the calories; you do NOT need to add this number to calories.  It is really not that important to look at this number. The fat section will tell you more about the health of the food.

Total Fat

Total fat is the TOTAL amount of fat in one serving of the food or beverage. Typically you will see saturated fat and/or other fats listed below. Those fats are included in the total fat. Fat has 9 Calories per gram, unlike protein or carbohydrates which have 4 Calories per gram. This explains why foods that are higher in fat are also higher in calories.

Saturated Fat

Saturated fat often gets a bad rap, but it is not a fat to avoid completely. Try to keep your saturated fat intake to about than 1/3 of your total fat intake.

Trans Fat

This is the one fat to try to avoid. It is made by adding hydrogen to vegetable oil in a process known as hydrogenation. Even if you look at the label and you see 0 grams next to trans fat, your food or beverage may still have this unhealthy fat. According to labeling laws, if a food has less than 0.5 grams of a fat in one serving, it can be listed as 0 grams. This may not seem like a big deal, but if you eat four servings you could be consuming one to two grams of trans fat. Looking at the ingredient list is a good way to see if they are telling the truth. If you see the words partially hydrogenated, hydrogenated, margarine, or shortening, it contains trans fat.

Total Carbohydrate

Carbohydrates, otherwise known as carbs, give your body energy. If you are not an active person you do not need as many carbs as an athlete. It is important to choose carbs that will fuel your body, not cause it to crash. Foods that are high in fiber and low in sugar are good choices. Oatmeal, fruits, veggies, and brown rice are a few choices.

Dietary Fiber

This is a number that you would like to see high! The average healthy female should aim for 25 grams of fiber per day, while the average male should consume 38 grams per day. This is based on an Institute of Medicine equation that calculates 14 grams of fiber for every 1,000 calories.

When you are increasing your fiber intake, do not make a huge increase all at once. If you drastically increase your fiber intake in one day your body will most likely hate you. You will probably experience bloating and gas. Try adding a little fiber one day and little more the next. Drinking plenty of water is also important when increasing your fiber! Oatmeal, fruits, and veggies are a few examples of foods that contain fiber.

Sugar

Contrary to fiber, you want the grams of sugar to be low number. Foods that are high in sugar and low in fiber will not keep you full very long and will have a bad effect on your blood sugar levels. Foods like white bread, candy, ice cream, and sodas great examples of sugary foods and beverages. Other names that basically mean sugar include agave nectar, barley malt, beet sugar, blackstrap molasses, brown rice syrup, brown sugar, buttered sugar, cane juice crystals, cane juice, cane sugar, caramel, carob syrup, caster sugar, coconut sugar, corn sweetener, corn syrup, corn syrup solids, crystalline fructose, date sugar, demara sugar, dextran, diastatic malt, diatase, ethyl maltol, evaporated cane juice, fructose, fruit juice concentrates, galactose, glucose, golden sugar, golden syrup, high fructose corn syrup, honey, invert syrup, lactose, malt syrup, maltodextrin, maltose, maple syrup, molasses syrup, muscovado sugar, organic raw sugar, oat syrup, panela, panocha, confectioner’s sugar, rice bran syrup, rice syrup, sorghum, sorghum sugar, sucrose, sugar, syrup, treacle, tapioca syrup, turbinado sugar, and yellow sugar. Yikes that is a lot of names!

Sodium

Your body needs some sodium to function, but too much is not good. If you have high blood pressure, watching your sodium intake is especially important. The average healthy person should try to limit their sodium intake to less than 2300mg per day. Soups, frozen dinners, deli meats, and canned veggies are foods that are high in sodium.  If an item says reduced sodium, that means the sodium content has been reduced by 25% of its original version. It may still be high in sodium though. Also, if a label says low sodium, it must have less than 140mg per serving. Remember to check the serving size and compare it to what you are actually eating.

Protein

Protein in your diet is a definite must. It helps to build muscle and is important to cell and organ function. It will also keep you fuller longer than just eating carbohydrates by themselves. Grass fed chicken, beef, and turkey, fish, nuts, nut butters, pastured/cage free eggs, quinoa, bone broth, Greek yogurt, and beans are all good sources of protein.

% Daily Value

If you look to the right of the grams listed, you will see percentages listed. This is the % Daily Value. This is the percent of a person’s daily needs they will consume from one serving if they are on a “2,000 calorie diet.” However, a majority of people do not need 2,000 calories a day. Some people will need more, while others will need less. Because of this, I typically focus more on the grams.

 Ingredient List

Ingredients

The ingredients are listed in order of predominance by weight. This means the food that is in there the most is listed first.

This is the place to catch any tricks food companies may try to play. As I mentioned before, you will be able to tell if there is any trans fat in your food by looking here. Also, if you want to make sure you are eating bread that is 100% whole grain, look to see if the ingredients following whole wheat are not enriched, bleached flour.

There is another thing to look out for here. If you are looking to make sure sugar is not one of the first few ingredients on the list, good for you! However, even though sugar might not be in the top three ingredients, a food or beverage can still have more sugar than you would think. Often times multiple sweeteners are used. Here’s the issue. If sugar is the only sweetener used in a product, it might be listed as the first or second ingredient. However, by using sugar, high fructose corn syrup, and molasses. Sugar is now listed as the fifth ingredient and high fructose corn syrup and molasses, the sixth and seventh.

It is also important to look for other ingredients to avoid. Here are some to get you started artificial colors (yellow #5,red #40, blue #2), BHT (Butylated Hydroxytoluene), polysorbate 60, MSG,  (Monosodium Glutamate), carrageenan, disodium inosinate, disodium guanylate, artificial sugar (sucralose, aspartame, acesulfame potassium, saccharin…), artificial flavors, tertiary butylhydroquinone (TBHQ), and BVO (Brominated Vegetable Oil).

Hopefully, this has answered some questions about what the food label is actually telling you. It can be a great tool to help you make healthy food choices.

Three Steps of Stress Management

By: Nick Lape

Stress ManEvery single person at some point during their week has that moment when they think that the entire world is out to get them. Or they have so many things to do they don’t see a way to accomplish it. With work deadlines, kids’ schedules, constant connection to email/the internet, and the want for some time to relax, life can get pretty stressful. Even if you start off fine as weeks progress all of these tasks begin to wear on us if we don’t manage it. During these stressful times it is imperative that we learn to manage ourselves, our nutrition, and our physical well-being.

1. Ask yourself positive questions and get positive answers.

In order to manage ourselves we must first be able to understand what makes us tick. We spend a good portion of our day inside our own heads. We have a constant dialogue with ourselves saying, “Why does this always happen to me?” and “Why am I always so busy? I never get to relax.” What if we stopped asking ourselves negative questions and started asking empowering ones? Instead of searching for negative answers we would search for positive ones. Due to the amount of time we talk to ourselves without anyone else hearing this is truly crucial when it comes to stress management. Empowering thoughts, questions, and answers to those questions are going to be your first defense against the battle inside your head that can consume you. DON’T LET IT!!!! Don’t let it affect the other aspects of your life, especially nutrition.

2. Choose foods that will benefit your health, mind, and mood.

Why do so many people in this country choose to eat during times of stress? Well food does have a way of comforting us. To go along with empowering thoughts, why don’t we take the time to choose something that will empower our mind as well as our body? During times of stress if we haven’t mastered our inner thoughts when it comes to fueling our bodies, it is a lot easier  to choose the easiest route possible to feel better immediately. We choose donuts, twinkies, bags of chips, etc.; foods laden with sugar. Or you could go the other route and swing by McDonald’s or order a pizza. Mastering our thought processes can prepare us for this. When we know a day is going to be painstakingly long or busy planning ahead can be a game changer. Choosing foods that benefit your health like veggies, fruits, nuts, grass-fed meats, healthy fats etc., can easily satisfy your hunger cravings and make you feel better about yourself.

3. Exercise on a regular basis.

When we talk about feeling better about ourselves one of the best ways is through physical activity. Every person enjoys their “me” time. How you choose to spend it is up to you. When managing stress, doing something that is physically taxing can make you feel less of that stressful burden. Personally, I choose to lift weights, however, running, biking, hiking, or just getting outside and go walking. All of these can have drastic effects on the way you feel. Choosing the healthy road when dealing with stress in this matter can only help.

Everyone in this world goes through stressful times. Sometimes you ask yourself, “How is that person so happy?” when you know personally they have a lot on their plate. The answer is that they have probably mastered a couple if not all three of the things that I’ve mentioned previously. They probably have the ability to manage their thoughts which will empower them to eat well and exercise. The product of all of this is efficient stress management. Ask yourself empowering questions, and answer them with empowering answers. Prepare food that will benefit your mind and your body. And lastly use exercise as your escape. In addition, time management, learning to say no, muscle relaxation, and breathing can help with stress. Choose the things that make your mind and body happiest and healthiest. I can guarantee that if you master these things that you will be the person that people ask that question of “How can he be so happy with some much on his plate?”

Could Your Beer Belly Really Be Anterior Pelvic Tilt?

By: Mike Klaus ISSA, RKC, FMS,

Hi. My name is Mike, and I have an anterior pelvic tilt (APT). Most people do, but mine is excessive and has been the cause of my training plateaus and low back injuries. It also makes me look like have a gut, which is not the case. (I am right around 8% body fat.) So, if you have any of this going on then you may be suffering from APT as well.

Anterior Pelvic Tilt

Anterior refers to the front side of your body and ‘pelvic tilt’ referrers to the pelvis being tilted to one side. APT tilts forward, like in the image below.

Mike Anterior TiltWhile researching APT I came across a wide variation to “acceptable” degrees of APT in men and women. I have come to the conclusion that optimal range for men is between 8-12 degrees and 12-16 in women. Of course each individual is different and more or less could be beneficial. You can estimate your own tilt by putting your back against the wall and measuring the space between the small of you back and the wall. A hand is the ideal amount of space. Significantly more could be problematic.

Initially my remedy was to simply rotate my pelvis externally and tuck my rib cage. I did constant checks and after a couple of weeks did notice an improvement in my posture. However, when I did anything physical my body would default back to that awful APT.  I needed to do more than walk around in neutral. My body needed to be trained so that deficient muscles could hold up to the required resistance I would ask of it.

There are several causes for APT and they include weak hamstrings, weak abdominals, weak glutes, tight hip flexors, and tight spinal erectors. Hip flexors are a group of muscles near the pelvis that move the hip forward during walking and running. Spinal erectors are group of muscles in the back that supports the spine.

In order to fix the problem and bring the pelvic tilt back to acceptable levels you will need to make the hamstrings, deeper abdominals, and glutes stronger and stretch the spinal erectors and hip flexors. Here are a few exercises that have helped me. (Of course be sure to check with your doctor before you diagnose yourself or try to do these exercises.)

  1. American Deadlift – Focus on and over emphasize the pelvic motion using a lighter weight than your typical barbell hinge. The movement ends with the pelvis in a posterior pelvic tilt really squeezing the glutes at lock out. 2-3 sets of 10.
  1. The Posterior Pelvic Tilt Hip Thrust – This is simply a bodyweight hip thrust using the glutes and emphasizing pelvic motion. 2-3 sets of 20-25.
  1. The RKC Plank – Setting up like a normal plank, only the focus is the squeezing of the glutes to achieve PPT. 2-3 sets of 3-5 :10-15 reps.

An anterior pelvic tilt can prevent you from progressing past a certain point in your training, cause injuries, and make you look like you have a big gut. It may require you to take a step back in your training program it is totally worth it in the long run.

Can Weight Loss be as Easy as Sleep?

By: Suzanne Doerries RD, LD

Sleeping GirlWhen we think of weight loss or health, most of us think of exercise and nutrition. However, sleep plays a very important role. The average adult needs seven to nine hours of continuous sleep EVERY night.

Think about those nights when you don’t sleep well or get at least seven hours. How do you feel the next day? Are you able to think as clearly? Do you have lapses in your attention? Do you over react to situations? Chances are you answered yes to at least one of these questions.

In addition to the above, lack of sleep affects metabolic hormones. It decreases glucose tolerance affecting blood sugar levels.  It also decreases leptin and increases ghrelin. These are two hormones that have an effect on your appetite. Leptin tells the body that we have had enough to eat, while ghrelin tells us to eat. It’s the perfect storm, you are over emotional, don’t have control of your feelings, and feel hungry. How likely are you to make a healthy food choice especially when there is chocolate in the break room at work?  Multiple studies have shown that sleeping less than seven hours each night is associated with an increased BMI.

How can you improve your sleep? The first step is to make it a priority. If you are getting ample sleep you will be able to focus better and accomplish to-dos more efficiently. Here are some other tips to help insure a quality seven to nine hours of shut eye each night.

  • Turn off ALL light producing electronics at least 60 minutes before bed. Having complete darkness is really important to a good night’s sleep. Light affects melatonin levels which will affect your sleep.
  • Set a peaceful timer to remind you to get ready for bed. One of the most common reasons people do not get enough sleep is because they choose to stay up. Whether they get sucked in to a TV show or want to get in extra work the choice is made to stay up.
  • Create a calming bed time routine. You want to be relaxed when you go to sleep, not stressed.
  • Turn down the heat. Most experts say that the best temperature for sleep is between 65 and 68 degrees F. If you get too hot while you sleep you will wake up.
  • Avoid caffeine after noon or at least 6 hours before bed. Caffeine is a stimulant and can affect your sleep schedule.
  • Avoid alcohol. Any amount of alcohol can affect quality of sleep.
  • Exercise early. Exercising in the evening can make it hard for some people to fall asleep.
  • Breathe. Close your eyes. Breathe in and out through your nose without making any noise. You should not be able to hear yourself breathe. Your exhale should be twice as long as your inhale.

Don’t let a lack of sleep be the limiting factor to your health.