Event, Exercises, Health, Informational

Intermittent Fasting, Client Spotlight, and the Must-Try Shoulder Workouts of the Month

Intermittent Fasting: Fad Diet or Effective Weight Loss Method?

Every few months a new fad diet pops up that promises an incredibly easy and effective way to shed those unwanted extra pounds, fast. While most of these types of diets shock your body into losing weight quickly (usually due to the high caloric deficit caused by eliminating whole food groups) they often deprive you of much-needed nutrients and of your sanity as well. The end result is that most people will yo-yo back to their previous weight once the restricted food groups are reintroduced back into the diet.

Sunny’s Take on the Situation: What’s the Deal?

At PostivelySTRONG Health Solutions, we don’t believe in fad diets. Eliminating whole food groups is frowned upon unless you have a food intolerance or history of food allergies. It should also be noted that calorie restriction is not seen as the only way to lose weight. In fact, most clients are quite surprised to see that eating a varied and colorful diet without eliminating whole food groups is the norm. This includes dairy, bread, and even (gasp!) sugar. 

However, there are certain methods to nutrient timing that have scientific backing, and some forms of calorie restriction are necessary for weight loss. One such method is Intermittent Fasting (IF), which is a diet that I sometimes recommend to my clients.

IF is an eating pattern where you either: 

  • A) eat how you would normally eat for 5-days out of the week while vastly restricting calories for two nonconsecutive days out of the week.

OR 

  • B) you only eat all of your daily required calories in two to three meals in an 8 to 10-hour window and fast the rest of the time (usually fasting while sleeping and in the morning).

Here’s why IF is a trend I can get behind:

IF can help you lose weight while encouraging your body to burn stored fat as energy to fuel your body. Benefits include cranking up your metabolism and balancing of hormones. This is accomplished through a reduction in your caloric intake and nutrient timing to get your hormones to fire correctly (i.e. decreased insulin resistance + increase in growth hormones = an increase in the fat-burning hormone Leptin). IF has also been credited with improving heart health.

Here’s how IF can turn on you:

IF can’t fight the good fight against junk food. So don’t expect to lose weight if you are eating everything in sight in those eating windows. Also, it’s definitely not a diet for everyone. There are reports of women experiencing changes in their menstrual cycle after starting IF.  Also, individuals with chronic illnesses, advanced diabetes, or prone to eating disorders, I encourage you to explore other lifestyle and nutrition changes that may better suit your individual needs.

Client Spotlight: Kendra J

Sunny’s Client Kendra is a travel expert who has been working with PositivelySTRONG health solutions for the past 4 years. Her contagious smile and warm personality make her a delight to work with. Her strong self-drive and consistent work ethic make her the dream client. We recently caught up with Kendra and asked her a series of questions to better understand how she enjoys working with Sunny at PositivelySTRONG Health.

Hi Kendra, can you describe your health and fitness regimen before you started with PositivelySTRONG Health?

Before I started working out with Sunny, I was a person that focused a lot on cardio and how much I weighed. I would go through spurts where I was doing kickboxing, running on a treadmill, anything cardio-focused. Which is funny because I really hate cardio—and probably why after a few months I would be over it. 

I would also lift light weights with the fear of gaining too much muscle and didn’t go into the gym with a set workout so I would often wander around with no direction or what body part I should be focusing on. Eating-wise, I would go through periods where I would eat low-carb salads with protein to quickly lose weight, and then politely gain it back once I hit my target size.

What problem(s) were you trying to solve by signing up with PositivelySTRONG Health? 

I wanted to figure out a long-term solution to what I should be feeding my body and how I could incorporate working out consistently and with purpose.

What made you happiest about working with PositivelySTRONG?

Uh. Everything? I love that you challenge me with each new workout (or try to kill me. However you want to see it). Most trainers get weird and don’t acknowledge any disability and your workouts are mindful of my limits but also incorporate moves that will strengthen my arm. Also love that you know life happens and you don’t expect me to eat celery on my birthday, your 80/20 rule is the bee’s knees, and I love how your page gives me more ideas on how to switch up meal prep.

What have you been able to achieve since using our services?

Definitely a lot stronger and I love lifting now! I’m also mindful of what I’m putting in my body and I feel that I figured out what foods make my body happy. You made me rethink my relationship with food.

What has exceeded your expectations since working with Sunny?

Everything! You have been such a joy to work with. You don’t judge my heart if I disappear, but you also call me on my sh*t in a loving encouraging manner (don’t know how else to describe that lol).

What’s the main reason you recommend PositivelySTRONG Health?

Sunny is a thoughtful trainer that encourages her clients to push their bodies, don’t judge their own progress, and make taking care of yourself a priority and a mandatory thing.

What would you tell someone who’s considering working with PositivelySTRONG and/or Sunny?

To be prepared to be changed. You are going to be pushed/warmly shoved out of your comfort zone but it’s definitely worth it!

Thank you Kendra, we definitely appreciate your feedback and enjoy guiding you on your health and fitness journey!

Two Best Shoulder Boulder Workouts To Try Today

For maximum strength, body symmetry, and proper posture, look no further than these two shoulder workouts demonstrated in this video:

Continue reading “Intermittent Fasting, Client Spotlight, and the Must-Try Shoulder Workouts of the Month”
Exercises

Snow Free Winter Activities

Winter_Activities_Batting_CageSome people love winter because they can finally take advantage of all the winter sports that cold weather offers. Skiing, skating, snowboarding… all sports that I would LOVE to love, but I’m too busy trying to keep warm. So what’s an active, adult with a probable case of ADHD  to do in the dreaded cold? I’ve decided to create my own “winter” activities.

I’m not just talking about going to the gym or a group fitness class on the daily (those are year-round activities), I’m talking about making the special effort to find an indoor arena to take advantage of a warm spot to play, jump and move around. I’m personally juggling a lot of different things right now, so I don’t have time to join a league or take part in sports that need the time commitment of other people. Instead, I’m always looking for activities that I can drop in on without a lot of planning or too many participants. This is where my need for lists comes into play. I’ve put together a little list of three indoor activities you can find in most major cities that offer a lot of bang for your buck. To make the cut, the activity needs to be fun, keep me fit and burn some calories while I’m at it. So here I present you with my little list of three:

Indoor sports and activities for the non-team player:

  1. Trampolining: Jumping against gravity works the heart muscle. This cardiovascular activity increases heart rate and pulse rate, and can increase bone density as well. Sky Zone, an indoor trampoline park, also claims that trampolining tones up your glandular system, especially your thyroid glands, and improves digestion.
    • Approximate Calories Burned: 300-500 calories per hour.
  2. Batting Cages: Swinging the bat means that you get to workout your core (think obliques), butt, back (your lats), chest and forearms.
    • Approximate Calories Burned: 150-300 calories per hour
  3. Driving Range: Like the batting cage, all the twisting, turning and hitting works to sculpt your core muscles, back, chest, arms and shoulders. Basically using all those muscles that you don’t get to workout when slouching in front of the computer at work.
    • Approximate Calories Burned: 100-300 calories per hour

I have a couple other indoor sports in mind that I’ve been dying to try out, but for a bit of suspense and anticipation, I’ll keep you posted on those. Winter is super long in Chicago, so I’m sure I’ll have plenty of time to try out some other indoor sports to report back to you with. Till then, keep warm and try something new, you may just learn to love winter if you don’t already.

To being Positively Strong, all year long,

Sunny

Exercises

What’s a Winning Workout for Women?

dumbells, heavy lifting, women's workouts, fitness, weight lossSo here it is. It’s so simple it’s going to sound patronizing, but to look like a woman, you need to train like a man… Okay, so that’s pretty much it folks! I think I’m done for today…

Alright, alright, let me explain. There is no particular workout that should be geared specifically for a woman, because any workout geared at men is a winning workout for women.

But then, I’ve heard it so many times before, the popular “I don’t want to look like a man” statement and it’s usually made by women who think that traditionally “masculine” workouts will pile on the muscles. First of all, it is really hard to build muscle. I wish putting on muscle mass was a super easy thing to do for us ladies, but the truth of the matter is that we don’t produce enough Testosterone to do so. Even working out super hard, 6 days a week, on a traditional “man’s” workout (lifting weights, using compound exercises), for a whole year straight, will not give you a manly physique. You might gain some muscle, but that will only help you look more toned, not muscular.

Though, I actually hate that word, “toned”. It is hard to look “toned” if you don’t have a nice base of muscles under your body fat. Many women think that running on a treadmill for endless hours or being a dedicated Cardio bunny will lose the fat on their bodies and reveal a more “toned” look. The problem with that is they haven’t built up the muscle underneath their body fat, so when they lose the fat from doing all that Cardio, they end up losing curves and looking like skin and bones. The body just looks skinny, not toned, if there is no muscle mass to reveal. Just think about Cardio bunny Gwyneth Paltrow as compared to long time resistance trainer Jessica Biel. You can also bet the Cardio bunny has to restrict way more calories, than the Resistance queen (remember my past blogs about muscle burning more calories even at rest?).

Continue reading “What’s a Winning Workout for Women?”