Tony Robbins' OPA System for Reaching Goals

Fall is a great time of the year to refresh; start anew, or set and reach new goals. I listened to a Tony Robbins webinar about his OPA (Outcome, Purpose and Action) system for achieving results. I thought about how this system can apply to any goal including health and fitness. We usually know what our goals (outcome) are when we join a gym, whether it is losing 20 pounds of body fat, or losing inches off our midsection, or following doctor's orders. It is also important to know why (the purpose). When we have a clear idea of our goals and why, we then need to know how (action). What steps are we going to take to reach the outcome we desire? I have written a few OPAs for you as a guideline, but take a few minutes to write down your own.

Flat Stomach and Sixpack Abs

Hello 2017! Is this the year for you to achieve those sixpack abs? With the start of the new year, I have seen so many magazine articles, ads, videos, pins, and posts about the best exercises to get six-pack abs, or how to get a flatter stomach in X number of days. I hate to be the bearer of bad news, but there are absolutely no exercises that will target belly fat! You can do 100 sit-ups or crunches a day, or plank for five minutes, or complete a circuit of 10 abdominal exercise in 20 minutes, but the bottom line is these exercises will target the abdominal muscles, and not the layer of fat on top of the muscles. Yes, you should exercise to strengthen your muscles and define them, but that's not all you should do.

If you want a flatter stomach, and you want to be able to see the abdominal muscles, there is only one solution, and that is changing the way you eat. I am not talking about dieting, because dieting is temporary, and once you stop dieting, the belly fat will come back. I would much rather you stick to a clean eating way of life because that is sustainable. Be mindful that there are so many views on clean eating that trying to figure it out, can be stressful. Some people advocate vegetarian eating, or low carb diets, or paleo diets, etc. The easiest way to understand clean eating is to stick to eating whole foods that  you like and staying away from processed and refined foods. Clean eating means eating lean animal protein or plant based protein; eating unprocessed carbohydrates such as vegetables, fruits, whole grains, beans, legumes, seeds and nuts; eating healthy fats, such as coconut oil, avocados, nuts and seeds, and drinking a lot of water (half your body weight in ounces). There are definitely foods you should limit or avoid for a flat stomach. These foods include dairy products, too much alcohol, too much red meat, deli meats, and artificial sweeteners. Just think about how food is found in nature, and then prepare or cook it the way you like as long as you are not frying it. Think grilled chicken breasts, steamed broccoli, raw carrots, seared asparagus, baked fish, etc. I follow the Plate by Zumba™ meal program, and to ensure that I am getting enough vitamins and minerals, I have a meal replacement protein Zumba Shake every day. My personal training clients also use it, and have seen excellent results with losing belly fat. Do not be misled; it is not easy to change the way you eat overnight, but it can be done with proper planning and meal prep. Every month I start a 21-day Plate by Zumba™ and Zumba Shake Challenge, and the first week is usually the most difficult mainly because your food is different, and you are still figuring out what is safe to eat. However, after 21 days everyone who sticks to the plan loses five to 12 pounds and see a much flatter stomach. Check out my client, AJ Jones who participated in my January 2017 challenge. 

Low Carb, Low Fat, or Low Calories?

As a personal trainer and fitness instructor, I hear women say all the time that they are trying a low-carbohydrates diet, a low-fat diet, or a low calorie diet. What is the solution for losing weight and keeping it off? Here are some facts that I learned from the Plate By Zumba Course and from my textbook, "Personal Fitness Training: Theory & Practice" by Aerobics and Fitness Association of America (AFAA).

We need Carbohydrates (aka Carbs), which are our main source of energy for fueling metabolism (burning fat). When we consume carbs, the end product is glucose, which is the only source of energy for the brain! The bottom line is we need carbs. What we do NOT need are simple carbs (sugar, high fructose corn syrup, sodas, flavored drinks, cake, donuts, pizza, potato chips, white rice, white bread, bagels, beer, french fried, white pastas, mashed potatoes, etc.) The reason we do not need these foods, is because there is very little fiber, vitamins, and minerals. A large amount of these foods in our diets may lead to belly fat, insulin resistance, and ultimately, diabetes and obesity. On the other hand, nature made, slow-absorbing complex carbs, such as broccoli, carrots, sweet potatoes, whole grain breads, beans, and fruits, are rich in antioxidants, vitamins, minerals and fiber - important for keeping us regular, and may help prevent colon cancer. According to Mark Hyman, M.D., one of the creators of Plate by Zumba, carbohydrates are the single most important foods to eat for long-term weight loss and good health.

We also need Fat in our nutrition program. Hello, 60% of our brain is Omega-3 fat, so yes, we need fat! When you cook your vegetables, don't they taste better with added fat? Don't get me wrong; this is not an excuse to add bacon, ham hocks or fat back! Yes, fat adds flavor to our food, and is necessary for producing energy, protecting our internal organs, keeping us warm. However, fat is twice as fattening as proteins and carbs. In fact, for ever gram of fat, you get nine calories from fat! Just imagine, one tablespoon of oil equals 120 calories from fat! The problem with most diets is in the type of fats we choose to use. Saturated fats such as butter, cheese, and lard, come from animals. Well, let's face it, no one uses lard anymore, but we now have margarine, and vegetable oils, which become saturated when they are hydrogenated to make them solid at room temperature. Step away from these types of fat! Go for monounsaturated fats like olive oil, avocado oil, peanut oil. You can also have polyunsaturated oils from fish (omega-3 fish oil), and fat from seeds, nuts and avocado.

What about low calories? I talked about calories in an earlier blog, but here is the skinny on calories. Simply put, your body does not look for calories; your body looks for nutrients! There are macronutrients (from carbs, proteins and fats), and there are micronutrients. Micronutrients regulate weight and metabolism, and the chemical reactions in the body such as burning fat. Except for Vitamin B12 and Vitamin D, micronutrients come from plants. The B Vitamins run cellular metabolism, help nerves function, breakdown foods, help with hormone production, burn calories, create energy, and boost dopamine and serotonin (the body's happy chemicals). Another micronutrient is magnesium, which is the relaxation mineral and helps regulate blood sugar. Again, these micronutrients come from plants, which means that vegetables should make up 50 to 70% of your diet! Another 25% should come from protein. Powering up on protein, especially after working out, is the secret to cutting cravings of the simple carbs. Proteins also help balance blood sugars, which leads to weight loss. I tell my clients to have four to six ounces of protein with every meal (even when snacking). Protein is made up of amino acids, and essential amino acids can only come from food. Your body cannot store protein, so you must get it from food, but make sure it is good quality protein. Too much protein can cause heart disease and even kidney failure. What are good sources? Wild caught fish - salmon, mackeral, herring, shrimp, scallops, high quality beef, lean chicken, turkey, eggs, beans, legumes, and seeds. These foods are considered "clean" foods, so eat clean, jog, run, walk, participate in cardio workouts, and do weight or resistance training, and be patient. It takes time to get your body in shape, but it is worth it.

30-Day Arms, Abs & ASSets Challenge

Today, I started a 30-day challenge for arms, abs and ASSets (glutes/buttocks). I hope you will participate. As you will see, the exercises get progressively harder only because we increase the number of repetitions, and during the second week, we add the bridge exercise to tighten and tone the glutes (buttocks). The challenge is doable regardless of the fitness level, so please join in. I recommend that you use 3 to 10 pound dumbbells for the biceps curls, and that you use a chair for the triceps dips. You can always use two of any household items as long as they weigh the same (two canned goods, two bottles of water, etc.), and the dips may be done on the floor. I've recorded myself doing Day 1 on Periscope (@BrickhouseRosa, and will continue to do so every morning at 8:00 a.m. The recordings will be available for playback up to 24 hours. Take a before picture to track your progress and let me know if you participate via my Facebook page, Coach Rosa Seward, and comment every day.

Five Tips to Spring Into Summer

Spring is quickly turning into summer, and you want to get ready. Here are five tips to help make your summer a healthy one:

1.  Stay active if you already are, and get active if you are not yet active. As the weather gets warmer, you may be tempted to go walking more, but you need consistent moderate to intense physical activity at least least three days per week for 30 to 60 minutes. As the owner of Brickhouse Cardio Club in Stafford, Virginia, I recommend that you find classes to attend. Fitness classes will bring your heart rate up to a fat-burning level, and will help you improve your overall cardiovascular health.

2. Make healthy food choices. With summer approaching, there is an abundance of fresh fruits and vegetables from which to choose. My favorite place to shop during the summer is the local farmer's market (in Stafford, VA, the farmer's market is located in the parking lot behind Stafford Hospital). You will be able to find the best locally produced vegetables, fruits, honey, eggs, etc. in the peak of freshness. Of course, if you cannot find a farmer's market, shop for fresh foods at your local grocery store. Just try to remember to shop around the perimeter and not down the aisles where all of the processed foods are located. When fresh is not available, the next best option should be frozen foods. I never recommend canned vegetables unless you rinse the preserving liquid from the veggies before your heat them.

3. Drink more water! Staying hydrated throughout the day will help you regulate your body temperature during hot weather. Drinking a glass of water before meals will also prevent you from overeating because you will feel fuller faster. Be sure to always drink water while you are working out and afterwards to replace the fluids that you hopefully sweated out during your workout.

4. Get plenty of sleep! Although the days are going to get longer, set your bedtime so that you can get at least eight hours of sleep. Sleeping and resting are important components of healthy living. Your body needs time to recover and repair, especially if you are very active during the day. Get into the routine of shutting off your electronics, turning off your notifications, covering your clock displays, etc. to make your bedroom quiet and dark. Women especially have a hard time shutting off their brains, so do whatever you need to eliminate any distractions.

5. Cut back on alcoholic beverages. This is harder said than done for me, because I love having a glass of wine with my dinner, and one afterwards just to unwind. Alcoholic beverages are loaded with sugary calories. Wine has less calories than most liquors, and most people mix liquors with soda or sugary juices, making them even worse for your health. Limit your alcoholic beverages and when you make cocktails, use club soda, or sparkling water instead of soda or juice. Whatever your drink of choice, check the number of calories and decide whether it is worth it to have while trying to stay or get healthy.

Let Me H.I.I.T. You

As you get older, you will realize that your body just does not behave the way that it did when you were in your 20’s and 30’s. If you are 35 years-old or older, you probably remember when you could just decide to lose weight, and then it just happened. Well it is not as easy when you get older. Unfortunately, this is due to hormonal changes that you have no control over. You will notice that you gain weight easier, and just cannot take it off as easy as you used to be able to when you were younger.  Not only are you fighting against diminishing growth hormones, but you have added stresses of living busy lives, which means your body is producing more Cortisol, an adrenal hormone, which causes belly fat.

What can you do?  The first thing is to realize you simply cannot eat anything you want. The second thing you will need to do is establish a consistent exercise regimen, which means planning your workouts ahead of time. The third thing you need to do is get enough sleep. Even if you are eating right and consistently exercising, if you are not getting enough sleep, you are fighting a losing battle. Cortisol fluctuate up and down throughout the day and returns to normal levels during sleep.

Not all exercise is created equal!  Anyone can go to Pinterest and find a typical list of exercises to perform at home, which is better than doing nothing at all; however, I recommend that you attend (in person) a high intensity interval training (H.I.I.T.) class at least twice a week. With a coach or instructor guiding and pushing you, you will likely give it your all, and not quit. H.I.I.T. can help you reactivate growth hormones and stop the effects of aging by burning off unwanted fat, regaining muscle tone and getting your youthful body back. 

H.I.I.T. classes are designed with 20 seconds of intense exercise followed by 10 seconds of rest. During the 20 seconds, you must give the exercise all of your energy.  I tell my students they can do anything for just 20 seconds (even burpees), but if they are not going to do it right, simple do not do it at all. Trust me, the results will show, and you will find that you are stronger than ever! Most of my students say they are actually in BETTER shape now than when they were younger.

Why does H.I.I.T work?  In exercise there is a thing called Excess Post-Exercise Oxygen Consumption (EPOC), also known as the “afterburn” effect, which causes your body to burn fat up to 36 hours after intensely working out. The H.I.I.T. class at my studio, Brickhouse Cardio Club – Stafford, VA, is called Fun-HIIT (Functional High Intensity Interval Training) because the class is designed to "functionally" work several muscles at the same time; therefore boosting your metabolism so that you will develop more muscles and therefore burn fat even after exercising. Remember, while you want to lose weight, you do not want to lose muscle mass in the process, causing you to look flabby, soft and sometimes sickly. You want to burn calories from fat and not from muscle. Here is a tip to remember: one pound of muscle can burn up to 20 calories per day, so if you replace 10 pounds of fat with 10 pounds of muscle, you will burn 200 calories a day by doing nothing else.

In summary, get your diet under control, get plenty of sleep, and plan your workouts in advance, making sure that you add high intensity interval training to your workout regimen. If you are in the Stafford, Virginia area, come to Brickhouse Cardio Club and let me H.I.I.T. you. Your body will thank you.

Losing Weight or Losing Fat

Weight loss is easily achieved by consuming fewer calories than your body burns on a given day.  Technically, since 3,500 calories is approximately equal to one pound, you can certainly lose a pound in one week by eating 3,500 less calories than you burn off.  So here is how it works:

The average woman burns approximately 1,600 calories by just living – sleeping, eating, walking, sitting, etc.  If you consume 1,600 calories per day, it all equals out; you will not gain or lose weight.  If you continue to consume 1,600 calories, but you add one Zumba class a day, and you burn approximately 500 calories in that class (seven days = 3,500 calories), you will lose one pound during that week.  Your body will find those 3,500 calories stored in your fat and muscles, and will use it (burning it off)…in a perfect world!

We all know the world is not perfect, so what really happens is that we don’t just consume 1,600 calories per day.  One day we may eat less than that amount, and other days we may eat two or three times more than that (hello happy hour).  And who works out every day?  Not this girl!  Truthfully, when we add that one Zumba class a day, we tend to eat more, because the reality is we need more fuel based on our individual metabolic rate (Basal Metabolic Rate or BMR).  Also, if we actually shed one pound of weight, it may not be FAT loss.  It is very likely that at first you lose water weight and then muscle tissue.  Trust me, fat loss takes longer than weight loss, and that is because we need fat to insulate the organs, fuel the brain, and keep us warm.  The key to burning fat is preserving and adding muscle tissue.  Restricting caloric intake is NOT the best option because it will adversely affecting metabolism, which in turn, makes it even more difficult to lose fat.

What is metabolism and what role does it play in weight loss?  Metabolism is the process your body uses to convert your food into energy necessary to live. When you breathe, energy is required; when you eat, the energy is required to digest and absorb your food; when you walk, energy is needed; when you sit, energy is needed.  The amount of energy needed to live is unique to every person, so each person should figure out their personal metabolic rate.  It’s based on your age, sex, weight, height, diet, and exercise level. I recommend getting an app like MyFitnessPal to calculate and track your BMR. Drastically reducing calories or skipping meals causes a decrease in your BMR because your body has limited fuel, so it conserves energy to keep your body alive. Unfortunately, your body treats this as a possible starvation situation, so it will slow your metabolism to conserve calories needed to stay alive.  Therefore, the more drastically you reduce calories consumed, the more your metabolic rate decreases, and the harder it is to lose FAT. 

What is the solution?  First, eat breakfast!  When you sleep, you fast, and most people stop eating at least two hours before going to sleep, so you might actually fast for 10 or so hours.  You should end fasting by breaking the fast (“break-fast”).  Have breakfast every morning, whether it is a breakfast of oatmeal, eggs and whole wheat toast, or a fruit and veggie smoothie.  Have breakfast to jump start your metabolism, and keep eating small meals and snacks throughout the day (at least six meals – breakfast, snack, lunch, snack, dinner, and snack).  Do not wait until you are hungry to eat because if you are busy or distracted by work, children or other things, you may not “feel” hungry until the end of the day. Even if you must set an alarm to eat every two to three hours, do so!  I have so many clients who tell me that they forgot the eat lunch, or the only meal they had in a given day was dinner. When I hear that, I just cringe because the nutrition piece of personal training is out of my control.  I can create a killer personal training program guaranteed to get my clients in the best shape of their lives, and then they sabotage everything by not eating enough food! My people, you have to eat, but eat the right things. As a Plate by Zumba coach, I advocate for clean eating of vegetables, fruit, nuts, seeds, beans, and lean meats, and drinking a ton of water. Also, add a good exercise program that not only includes cardio, but weights and resistance training as well.