- 1 cup Unsweetened Vanilla Almond Milk
- 1.5 TBS vanilla protein powder
- ½ cup frozen mixed berries
- ½ banana frozen
- 1 cup spinach frozen
1. Put ingredients into your blender.
2. Serve & drink immediately for best taste!
1. Put ingredients into your blender.
2. Serve & drink immediately for best taste!
1. In a medium bowl, whisk applesauce, eggs and oil together thoroughly
2. Stir in coconut flour, protein powder and Himalayan salt and allow to sit for 5 minutes
3. Heat coconut oil in large skillet over medium-low heat
4. Once hot, drop batter into skillet and fry until bubbles form on one side. Flip, finish cooking and enjoy!
Strength and conditioning training isn’t just for the typical sports like basketball, soccer, or football. It’s for all athletes, dancers included. This is an often overlooked area in many dancers training, but it really shouldn’t be!
The athletic components of dancing like jumping, landing, and holding positions are all made easier and better with a solid strength training program focused on perfect technique.
The problem is the benefits and techniques of strength training simply aren’t taught in the studio.
Strength and conditioning can easily:
It’s true - you can’t just dance. There’s a reason why other athletes include strength and conditioning in their training for sports. It makes them more athletic and better athletes.
Now, let’s dispel some of the common myths associated with strength training that tends to hold most dancers back, starting with the most prevalent one…
Myth #1: Strength training will make you big and bulky.
This is easily the most common misconception we see with almost all female clients, not just dancers. The truth is nobody gets muscular and bulky by accident. Even for the most successful bodybuilders, it takes an incredible amount of time, effort, resources, and commitment (and sometimes hormones) to look the way they do. Everything from nutrition to sleep to multiple training sessions per day all have to be carefully calculated and planned.
Supplemental strength and conditioning training done one to (ideally) two times per week is certainly enough to reap the rewards of training, but not enough to cause large increases in muscle mass. This is especially the case for female athletes since males have roughly 16 times more testosterone, one of several key muscle-building hormones.
Myth #2: Strength training will make you less flexible.
What if I told you that strength and conditioning can actually improve and maintain flexibility? It’s true, but unfortunately, much of the dance community is either intimidated by strength training or they believe it could be detrimental. It’s unfortunate as they’re definitely missing out.
A component of this involves the idea that strength training will make you lose range of motion, but this couldn’t be further from the truth. In reality, strength training through a full range of motion not only can make you maintain or even improve flexibility, but it also can allow you to better control the range of motion you have. Sound like it could benefit a dancer? Absolutely.
A 2017 study in the Journal of Strength and Conditioning Research found a nine-week strength training program significantly improved dance performance (1). Of all of the parameters measured, the most impactful included core strength, muscle balance, control of joint while jumping and landing, and flexibility. In the authors’ words, “It is recommended that dance schools consider utilizing...strength and conditioning coaches that can deliver systematic resistance training to adolescent dancers.”
Another study done in 2011 found similar gains in flexibility between a group completing full range of motion strength training exercises and traditional static stretching (2).
Myth #3: I don’t have the time to fit strength training in my schedule.
Let’s face it, we’re all busy. Young and old, we all have busy schedules and seemingly not enough time for a lot of stuff. Luckily, you don’t need a ton of time to make some great progress following a strength training program.
Our most successful athletes train with us twice per week for one hour. That’s it. We’ve had unbelievable success getting our swimmers faster times, our baseball players faster throws and swings, and our basketball players better jumps. It truly doesn’t take a lot of time.
In fact, the 2017 study referenced above only involved two training sessions per week. Several other studies also included twice per week training sessions with substantial results (3,4). Simply put, 120 minutes of strength and conditioning per week can make a substantial difference in dance performance.
Clearly, dance, just like any sport, can be greatly improved through strength and conditioning training. While there are many common misconceptions around training outside of dance, it can be just the improvement needed to take dance performance to the next level.
Have some questions?
To learn more information about our services, please visit our Athletic Development page. Otherwise, feel free to send us an email at Contact@Achieve-PersonalTraining.com or just visit our Contact Us page to send over any questions or comments you may have.
Dowse, R., McGuigan, M., & Harrison, C. (2017). The effects of a resistance training intervention on strength, power, and performance in adolescent dancers. Journal of Strength and Conditioning Research, published ahead of print.
Morton, S., Whitehead, J., Brinkert, R., & Caine, D. (2011). Resistance training vs. static stretching: effects on flexibility and strength. Journal of Strength and Conditioning Research, 25(12), 3391-3398.
Brown, A., Wells, T., Schade, M., Smith, D., & Fehling, P. (2007). Effects of plyometric training versus traditional weight training on strength, power, and aesthetic jumping ability in female collegiate dancers. Journal of Dance Medicine, & Science, 11(2), 38-44.
Koutedakis, Y. & Sharp, N. (2004). Thigh-muscles strength training, dance exercise, dynamometry, and anthropometry in professional ballerinas. Journal of Strength and Conditioning Research, 18(4), 714-718.
1. Fuhrman, Joel (1995). Fasting and Eating for Health: A Medical Doctor's Program for
Conquering Disease. New York, New York: St. Martin's Press
2. Johnston CS, et al. (2006). Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate diets. American Journal of Clinical Nutrition, 83(5), 1055-61.
3. Lane AR, Duke JW, Hackney AC. (2010). Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training. European Journal of Applied Physiology, 108(6), 1125-31.
4. Brinkworth GD, et al. (2009). Long-term Effects of a Very Low-Carbohydrate Diet and a Low-Fat Diet on Mood and Cognitive Function. Arch Intern Med, 169(20), 1873-1880
5. Soenen S, et al. (2012). Relatively high-protein or ‘low-carb’ energy-restricted diets for body weight loss and body weight maintenance? Physiol Behav, 107(3), 374-80.
I’m a huge fan of reading books that I think will help me or my business make more progress. One of the recent ones I have read was called Principles by Ray Dalio. Ray is the owner of an investment company called Bridgewater Associates.
Among many of the useful concepts, principles, and ideas, second- and third-order consequences really resonated with me and made me think of my clients and athletes. As Dailo states “I've come to see that people who overweigh the first-order consequences of their decisions and ignore the effects of second- and subsequent-order consequences rarely reach their goals. This is because first-order consequences often have the opposite desirabilities form second-order consequences, resulting in big mistakes in decision making.”
Considering the greater impact (i.e. second- and third-order consequences) that your decisions can have. It's often the first-order temptations, such as eating junk food or skipping a gym session, that cost us what we want. While this is easy to get in the habit of doing, it's going to be what is standing between you and what you want in the long run. No doubt, this way of thinking takes discipline. In the end, though, you'll find that it's much more rewarding. #results
"Not enough sleep makes you fat, hungry, impotent, hypertensive, and cancerous, with a bad heart." - T.S. Wiley, *Lights Out*
Okay, so this quote may be a bit extreme, but it certainly got your attention. Sleep is one of those things we tend to put off for any number of reasons. Working late, watching TV, or just screwing around before going to bed. Regardless of the reason, your lack of sleep may be hurting not only your progress in the gym, but also your overall health.
Sleeping, or lack thereof, can be responsible for a whole host of health issues including weight gain, sugar cravings, elevated cortisol, and depression. Sleep is the time when our body produces melatonin, one of the most potent antioxidants. Antioxidants are molecules that inhibit the oxidation of other molecules. Melatonin, along with other antioxidants, act to protect cells from damage. But more than that, we need melatonin to help put us to sleep.
Light is very problematic when talking about sleep. With light exposure, melatonin is suppressed. The light and dark cycles that we experience everyday should, ideally, coincide with when we go to sleep and when we wake up. Now, that can't always happen, but we need to make great strides to have clear cut times when we're awake (and around light), and when we're going to sleep (and around low/no light).
We are very sensitive to light; much more than you may be aware. It's not enough to wear a sleep mask to block out light that hits your eyes. It's light that hits your body, in general, that is an issue. A study was done to determine if light exposure to your body can affect sleep (1). The researchers took used a fiber-optic cable to illuminate a small quarter-sized patch on the back of each subject's knee. Outside of that illuminated patch, the subjects were in complete darkness. This affected the subjects' temperature and melatonin secretion. Imagine what a bright TV screen would do?
These light and dark cycles control insulin through carbohydrate cravings and stress mechanisms. When the lights are on, your cortisol stays up because it's a blood-sugar mobilizer - it helps you to be ready to run or fight. If you continue this, and levels of cortisol stay high, cortisol, which mobilizes blood sugar, keeps insulin high leading to insulin resistance.
As we now have been getting to winter, here are some general guidelines to mitigate some of these issues with the days getting shorter:
1. Campbell, S. & Murphy, P. (1998). Extraocular circadian phototransduction in humans. Science, 279(5349), 396-399.
2. Wiley, T. & Formby, B. (2000). *Lights Out*. New York: Simon & Schuster
1. Combine strawberries, avocado, jalapeño, cilantro, lime juice, and 1/4 teaspoon salt in a small bowl; toss to combine.
2. Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Sprinkle chicken with remaining 1/2 teaspoon salt and pepper. Add chicken to pan; cook 3 minutes on each side or until done.
3. Divide chicken among 4 serving plates, and spoon salsa evenly over each serving. Garnish each serving with a lime wedge.
1. Preheat grill on high for 5 minutes.
2. Combine garlic powder, cumin, 1/2 teaspoon salt, and pepper in a small bowl; sprinkle over chicken.
3. Using long tongs, place chicken breasts on grill and cook, covered on high, 3 minutes. Flip chicken and continue cooking on high, 3 more minutes.
4. Reduce grill heat to low and flip chicken again. Cover and continue cooking, 3 minutes more. Flip chicken again and cook 3 more minutes on low, or until a meat thermometer reads 160° when inserted into the thickest part of the meat.
5. Meanwhile, combine remaining 1/4 teaspoon salt, pineapple, and remaining ingredients in a medium bowl. Serve relish over chicken.
1. Preheat oven to 375°
2. In a large skillet over medium heat, heat about 1 tablespoon olive oil.
3. Add onion and cook until the onion is tender, about 5 minutes. Stir in garlic and cook until fragrant, about 1 minute more. Add ground beef and cook until no longer pink, about 5 minutes. Drain fat.
4. Add chili powder, ground cumin, and paprika to beef mixture, then season with salt and pepper.
5. Drizzle bell peppers with olive oil and season with salt and pepper. Place the peppers, cut side up, in the baking dish and spoon meat mixture into each pepper. Bake until the peppers are crisp-tender, about 20 minutes.
6. Top each pepper with lettuce and serve with pico de gallo, hot sauce, and lime wedges.
The subject of eating more vegetables comes up all the time when taking on a new client. We ask clients to eat 1-2 fist-sized portions of vegetables with every meal, which typically results in an "are you serious?" type of look. We certainly get that, as vegetables aren't generally something for which we get cravings. That may be, but they provide us with phytonutrients and fiber, which are very healthy and beneficial for staying healthy and keeping weight at a healthy level. It's very rare that we come across someone looking to lose weight that loves vegetables and eats them with every meal.
So, here are some strategies for you to sneak more vegetables in your diet.
Eating vegetables for breakfast is the toughest thing to do for most people, but this is usually our first option, as it's the simplest and you literally cannot taste the vegetables. Spinach is easy to throw into a smoothie, as is an avocado, which will thicken it up and make it more like a milkshake. Start with one handful of spinach, and go up from there. Some other options of vegetables could be kale (de-veined to reduce the bitterness), or romaine lettuce. Add the right amount of healthy protein powder (1-2 scoops) and possibly some berries and/or 1-2 dates for some more flavor. Try this first for a solid breakfast.
2. Cauliflower Or Broccoli Rice
Avoiding more traditional sides like mashed potatoes or rice is a bit of a challenge sometimes, and stumbling across this at the grocery store was a great find. Cauliflower rice definitely tastes better, but either of these (with some seasoning) is a great side in lieu of something worse. Experiment and see what you like best. The feedback from clients has been great.
3. Experiment With Lesser Known Root Vegetables
Okay, so this might not be a way to sneak in vegetables, but there are definitely some that you probably haven't tried, which can be great to experiment. Root vegetables are a great source of carbohydrates, fiber, and vitamins A and C. Often times, it's vegetables that you're familiar with that you might not like, but trying something new can easily change the game. You may just come across a great new vegetable to add to your meals. Some of these lesser known root vegetables include celery root, parsnips, turnips, rutabagas, yuca, jicama, and parsnips.
4. Substitute Vegetable Noodles For Traditional Pasta
The spiralizer has become a necessity for many of our clients for one simple reason: it's fantastic for making vegetable noodles. If you've never done this before, it may seem odd, but using a spiralizer to make noodles out of vegetables like zucchini, cucumber, winter squash, beets, carrots, or sweet potatoes provide a great alternative to refined carbohydrates like pasta.
Outside of the spiralizer, squash works perfectly for a traditional pasta substitute, and tastes great. There are two options you can use right away: spaghetti squash in place of traditional pasta and butternut squash instead of lasagna noodles. Trust us when we say many of our clients love both of these.
5. Mix in scrambled eggs or frittatas
The beauty of making scrambled eggs or frittatas is that you can throw just about anything in there and it'll still taste great. We usually recommend spinach to start with because it's relatively tasteless and ends up condensing down quite a bit. Other vegetables like bell peppers, onions, or chives make great additions. Topping it off with a sprinkle of cheese, hot sauce, or salsa can be a nice addition to keep it tasting great.
Look for the opportunity to get vegetables in any way you can. They are a necessity to healthy living, and will certainly help you lose weight and rid yourself of many health ailments. Experimenting can be a great way to continue making nutritional changes for the better and keep the weight coming off.
Need Some More Help?
Achieve offers nutritional coaching for those of you that need a little more help in making the right nutritional choices. Work one-on-one with one of our coaches and get easy, step-by-step guidance to reach your goals and create lasting change. For more information, please visit our nutritional coaching page or contact us.
You read that right. Your phone can be a powerful tool in your weight loss journey. What we can now use our phones for is nothing short of amazing. Sure, you can use it to troll Facebook countless times per day. You can also use it to keep you on track and make sure your environment is setting you up for success. We like to incorporate the thing that is on our clients all the time (the phone) to help them be successful. It can remind you to take your vitamins, track your calories, record your steps, and let you know to get up and move around. For now, let's take a look at three ways you can use it to lose weight.
Track Your Habits
Habits are what shape our lives. We are defined by our habits. These things we do everyday without thinking can largely determine what our life is like. If you master good habits that are conducive to positive change, then you'll be well on your way toward success. On the other hand, negative habits that pull you away from your goals are going to have the opposite effect.
We talk about habits all the time with our clients because they're that important. Our nutritional coaching clients are given new habits when they've mastered other ones to keep them on the right track. Your phone can also keep you on track by reminding you to complete habits like drinking water, exercising in the morning, or eating breakfast.
We like the applications Habit List, Coach.me, and Momentum. These applications allow you to enter whatever habits you would like to begin implementing or even habits you would like to stop doing. Sometimes, removing a destructive habit is the best course of action.
They'll remind you to complete a habit and keep track of how many times you were successful in doing it. The little reports that you can see are a great way to determine if perhaps a habit that you chose was too difficult, and choosing something else may work better.
One key tip in implementing habits is to only go after one at a time. Any more than that and you decrease your chance of success. Start with one, do it consistently for about two weeks, and only then should you add another one.
Improve Your Sleep
We have talked about it a bit before, but sleep is absolutely crucial to your health and wellbeing long-term. This includes weight loss. It's very challenging to drop weight when your hormone levels are off and you're exhausted all the time. It makes having the willpower to eat healthy and exercise that much more challenging. Lack of sleep can lead to sugar cravings too. Not a good thing.
So, one of the tools we recommend to improve our clients sleep is the Bedtime feature within the Apple iOS Clock application. It's very easy to use. Just set your bed time, your wake time, and which days of the week you'd like it to remind you to go to sleep. The other great part of this app is that the sounds it wakes you up with are not only much more pleasant than a regular alarm clock, it gradually gets louder. You won't be startled as with many other alarm clocks.
Log Your Food
While we consider food logging a higher level activity, in very small doses, it can be beneficial for almost anyone. At any given point, you may wonder why you're still not losing weight even though you've changed your diet for the better. You can recall eating all the good stuff like lean chicken breasts, salads, raw nuts, and fruit, but the scale doesn't reflect this.
Typically, when a client says something like the above statement, one of the things we usually ask is "show me." Now, it's not that we don't trust people. It's that recalling food from memory, especially if you're really focusing on eating well, will typically result in you remembering all of the good food you ate that was consistent with our advice without the other food that wasn't. That's great to hear that you were really focused on eating well, and it shows you've been working hard. What's challenging is figuring out why you may not have lost weight. When we can take a look at your food, or when you can see it laid out, it's much easier to pinpoint the weak spots. On the other hand, when you're very successful, it helps to review those times to see what you did right.
Enter the food log. Often, just using it for one week can make a large enough difference to kickstart your weight loss. We have found that most of our clients find the task of recording their food either on paper or with apps like My Fitness Pal to be tedious. In order to make the process easier, we like photo food journals. They tend to have the highest adherence and the lowest barriers to entry. We like MealLogger the most, which you can get HERE.
As smart phones continue to get better and better, there will be many more opportunities to use it to your advantage in your health and fitness journey. Everything you can do to hold yourself more accountable or keep you on track will increase your odds of success. It's about making things easier, and your phone is just another tool to help you along.
It's not uncommon to join a gym to start training and be handed a meal plan. This has been a mainstay in the fitness industry for a very long time. We get asked all the time for meal plans when we initially get started talking to our clients about nutrition. Much of the time, this is rooted in the idea that if they are just told what to eat and when, this whole weight loss thing will be a piece of cake. The problem with this method is it's extremely difficult for people to sustain long-term.
Meal plans are simply too rigid for the majority of people to follow for any length of time. You're told what to eat, when to eat, and how much to eat. Regardless of how easy this sounds, life tends to happen and very quickly this perfect meal plan has become unrealistic. You have a work meeting that came up, your kid needs to be picked up from swim practice early, or, for some reason, chicken and broccoli for the fourth time this week just doesn't seem appetizing. These are all normal things that occur in everyone's lives. You can't always meticulously plan out your day and expect everything to fall into place. What happens when this occurs? The inflexibility of the meal plan doesn't adequately prepare you for any variables that may come up and you may derail a little bit.
All of the aspects of following a meal plan almost ensure it will be very challenging to follow. There are so many habits involved with following a meal plan such as preparing your kitchen, cooking, food preparation, and clean-up, that many people will be adopting several habits at once. With each additional habit you attempt, you decrease the likelihood that you'll be able to follow it. It's best to focus on one thing at a time, master that, and then move onto the next.
If you do happen to follow a meal plan very strictly, and complete it for the recommended length of time, this can cause some serious disordered eating further down the line. Most of these meal plans are supposed to be temporary, meaning you don't continue doing them after a clearly defined length of time, which is typically a few weeks to a month or two. For a shorter period of time, you may be able to complete the nutrition plan and lose some weight. If you happen to continue it for longer, based on some results you got, you can have other issues that come up whether they be behavioral, metabolic, or hormonal.
And lastly, meal plans are truly a one-size-fits-all approach. Every client is handed the same meal plan. There may be some differences on whether you're a man or woman, but for the most part, these are extremely similar. What if you don't like broccoli? Or you're a vegetarian? Or making an omelette isn't feasible for you in the mornings? You're not learning the right ways to eat; you're just following along. Behavior modification is the key to creating lasting lifestyle change.
So what do you do instead? Rather than give our clients a meal plan, we like to work with them and create outcome based strategies for them to do each week. Involving our clients in the process creates much more buy-in and increases the likelihood that they will complete these tasks successfully. It is key, though, that we choose one task at a time. Any more than that decreases the likelihood that the client will be successful at adopting this new way of eating.
We all know what we should be eating. We regularly ask our clients if they know what food is good for weight loss, and what foods would cause weight gain. Nearly 100% of the time, they get the answers correct. This means there's not necessarily an educational issue here. It's largely behavioral. People know what they need to do to lose weight; it's getting them to do those things that is the challenge. This is why many of the habits and tasks we give our clients are based on behaviors and habits around eating. It's not necessarily what they're eating, but what they're doing when they're eating, who are they eating with, how much are they eating, etc.
Some examples of behavioral or habit-based tasks we give our clients include chewing their food slowly, stopping eating when they're 80% full, eating protein with every meal, eating 5 to 7 servings of colorful fruits and vegetables everyday, or eating away from distractions. Each of these is teaching the client strategies that go much further telling them exactly what to eat and when. It allows them to be somewhat flexible and make choices for themselves that will still lead to their goal.
So, don't necessarily look for what appears to be the quick fix. Think of what is going to make you successful and stay successful both in the short term and several years down the line.