Client Spotlight! - Greg Adams

Our team is proud to introduce you to another outstanding client at TFN Training, Greg Adams. Greg has always been an active guy, but he found us earlier this year when searching for better results and has since made remarkable strides - changes in physique, mindset, and a true education about what really works when it comes to exercise and food. Check out his interview below, including insight from his trainer Christos Monastiriotis and nutrition consultant Jenn Stofferahn, and get inspired for your own fitness evolution!

TFN: How long have you been working with your trainer, Christos, and your nutrition consultant, Jenn?

GA: I have been working with Christos on resistance training and with Jenn on nutrition counseling for the past three months, beginning at the end of June 2015.

TFN: Why did you start working together?

I've gained 10 pounds each decade since my 30's, despite being very active. I ride my bike everywhere, including back and forth to work for a total of 20-30 miles a day. I play tennis 2-3 times a week. With so much activity, I was surprised at my inability to lose weight. Being in my late 50's, I understood that my metabolism was slowing down considerably. So I thought I'd be able to lose weight simply by adding more exercise each day. That strategy wasn't working. All it did was leave me feeling exhausted at the end of the day and craving more food.

In the back of mind I knew that nutrition and resistance training were important components of being fit. But I didn't have experience or knowledge in either area. I began looking for a comprehensive fitness program in my community that incorporated both resistance training and nutrition components.

TFN: How has your physique, strength, and/or mindset changed since you started?

Since I started working with Christos and Jenn nearly three months ago I've gained strength, become more muscular, decreased my body fat levels, and most importantly I feel more energized and better in general. I have dropped two pants sizes and can now fit into pants that I haven't been able to wear for years.

The most dramatic change, though, has been in my mindset. I've come to realize that becoming truly fit and healthy required me to have a longer-term perspective and to adjust my expectations. While I have lost weight, I am more focused now on how I feel and how I perform. It is less about the calories consumed and more about how to feed my body what it needs in order to perform in the way that I expect it to perform. I want to live to exercise another day in order to remain active, as I get older.

TFN: How many days a week do you exercise?

I exercise 3-4 days a week, participating in biking, running, hiking, tennis and resistance training.

TFN: Life gets busy, how often would you say you miss a workout?

I rarely miss a workout, because my workouts are incorporated into my daily schedule. For example, during the work week I bike to my office, go to the gym in my office building for resistance training at lunch or after work, and then I bike home. On weekends I play tennis, go on a long run or bike ride and go to the gym. Having a resistance workout program from Christos gives my workouts purpose and structure. I'm more motivated to go to the gym knowing exactly which resistance exercises to focus on during the workout. It's also motivating to see the changes in my physique. Even better when friends and family have noticed a difference in my appearance.

TFN: On a scale of 1 to 10, how hard do you work during your sessions with Christos?

It varies for each session. On average I would say a "7" except for the days he has me sprinting on the rowing machine. That workout really kicks my butt. Christos is good about gauging how much I can push myself on any given day. I'm pretty motivated so he pushes me to do more than I think is possible, leaving me feeling good about the workout. He makes the session interesting by adding new exercises to more familiar exercises. I never know what to expect each session, apart from knowing that I will be challenged and coming away with a feeling of accomplishment. Looking back after several months of working with Christos I have seen measurable improvements in my strength and flexibility.

TFN: How important is smart nutrition in your life?

If you asked me this question just four months ago I would have said that I could manage it with more exercise and still eat anything that I want. I now realize that that was not "smart" nutrition. It is now the single most important factor for me on my quest to be fit and healthy. Jenn helped me get smarter about nutrition, not by depriving me, but by educating me about what my body needs to perform. She introduced new behaviors like increasing water and protein intake, supplementing my diet with fish oil, prioritizing healthy carbs, and finally getting a handle on my love for sugar. Thanks to Jenn and my new behaviors I have not had a Slurpee or doughnut in the past 3 months. Not that I couldn't have one as a treat but I have come to realize that there is a negative consequence for consuming sugar. I started out tracking consumption of all my food. Now I can manage my consumption without tracking food intake.

TFN: Does your family prioritize fitness and nutrition too?

Not yet, but they are learning from seeing the change in my behaviors.

TFN: You're about to spend a year overseas for work - what's your plan for staying fit and nutritionally smart?

I plan to take advantage of having a fully stocked gym, tennis court and swimming pool to exercise on a regular basis. It will be my built-in "de-stressor" activity each day. The challenge for me will be the abundance of "free" food available in the cafeteria. I plan to stick with the plan to drink plenty of water, take fish oil supplements, eat plenty of protein to feed my muscles, and five helpings of healthy carbs (read veggies!) each day. I will avoid sugary foods, but allow myself a treat once in a while. I'm optimistic that I will be able to maintain the behavior changes that I have incorporated into my life over the past three months working with Jenn.

TFN: What's your #1 piece of advice to someone who wants to make significant fitness progress?

Carpe diem! Do it now. Don't put it off. Get a buddy to keep you accountable and honest. Don't diet. Change your behaviors by learning new healthy habits and enjoy the benefits of living a healthy and fit lifestyle.

Trainer Perspective - Christos Monastiriotis and Jenn Stofferahn
 

TFN: Christos, what is it like to work with Greg?

Greg is a hard working and dedicated individual. I love training Greg because of his positive can-do attitude. Greg knew what he had to do to get results and made sure he stuck with the program. For a trainer there is nothing more you could ask for from a client. He is proof that Hard Work + Consistency = Results.

TFN: Jenn, how does Greg set an example as a Nutrition client?

Greg sought out guidance from us because the things he was doing for years to keep fit weren't forging the kind of body he wanted. Greg wasn't messing around - he came in and put all of his cards on the table right away, telling me honestly that he needed to learn more about the science of nutrition and he needed help changing his habits, specifically addressing the role that sugar was playing in his daily life. My goal is to empower people to make smart choices, not to hand over a "diet plan". Greg's progress so far is because he's stayed honest with himself and with me, he's kept an open mind, and he's stayed positive as he adds new habits to his lifestyle. Three cheers for Greg!

Introduction to Strongman

Strongman. The word itself brings to mind images of big-bellied, thick-bearded men, who spend their time throwing around odd objects of extreme weight. You see, the sport of Strongman really started out as a circus act; big, bald men in leotards lifting circus barbells and dumbbells over their heads. If you don't know what I'm talking about, just watch the episode of "Family Guy" where Stewie is on steroids and two bald men sing about eating steak and eggs all day.

Don't remember that episode? https://www.youtube.com/watch?v=i5g6CF_w1EQ

With stereotypes like this, it's no wonder why Strongman is viewed as such an obscure sport by the public. However, despite what people may think, this sport is not only for the big bald men with mustaches but for women as well. I know what you're thinking, what kind of woman wants to throw kegs over her head and lift cars? Let me assure you that these women are not grotesque looking in the slightest. Chances are you have passed by one them and didn't even know it.

I feel that I am one example of an athlete who is breaking the mold of what Strongmen and Strongwomen are "supposed" to look like. Most people don't believe that I compete in this sport because, well, I'm not the biggest guy on campus. That said, I can definitely move some heavy weight when I have to. You don't have to be two-hundred and thirty-one pounds and have a power beard to do well in this sport; although I will say a beard never hurt anyone and can add some extra power but that's just my opinion.

As I said before, athletes in this sport are just like you and me. They are normal people, working in various professions, living normal lives. I have met competitors ranging from doctors, to teachers, to janitors, to stay-at-home moms and dads. I have even encountered overweight people looking for a way to lose weight. Strongman attracts people of all ages. There are even retired men and women who are looking for a way to stay active. Those individuals compete in the forty and up age group called the "Master's class."

With such a diverse group of people competing in the sport you may start to wonder, "Can anyone train Strongman?" To these people, my response is yes, but if you were to ask me, "Is Strongman for everyone," my answer would have to be "no." Strongman is for those who are willing to dig deep down every day and push their body to its limits. Each implement brings its own set of challenges. My friend and training partner taught me an invaluable lesson. He said "If you think you can, you have already failed." Yes, you read that correctly. You can't second guess yourself. You cannot say, "I think I can pull that truck." You have to believe that you can pull that truck.

Me pulling a truck: https://youtu.be/cwycInGJNTM

Yoda said it best: "Do or do not, there is no try." When carrying a six-hundred pound yoke on your back, you cannot doubt yourself. You pick it up and walk it, for what feels like the longest, most grueling, spine-crushing sixty feet of your life. Then, when it's over, you have to want to do it all over again. You have to want to carry two-hundred and twenty pound farmer's handles in each hand, and keep walking even though your arms feel like they are going to pop off. These are serious weights that need to be respected, because if not, you can seriously injure yourself.

Respect must be given to each implement and the dangers that they bring. Strongman does come with an implied liability waiver... WARNING: training and competing in Strongman may lead to serious injury or death, but in all fairness I could get hurt or possibly die crossing the street. The author Charles Bukowski once said, "Find what you love, and let it kill you." As always though, with great risks come great rewards.

In Strongman, the circus dumbbell requires the athlete to clean the implement from the floor onto your shoulder, and then press it overhead. This is all done with one hand. At the end, when you realize what you have just accomplished, it is an incredible feeling. I know personally when I hit a circus dumbbell, I feel like He-Man holding up his sword screaming, "I have the power!" It truly is one of the best feelings in the world that no amount of money can buy. Strongman is so much more than throwing around big weights. It's about being in a group of people, who are both your toughest competition and your biggest fans that cheer you on to get your best time and hit that new personal record you've been working so hard to achieve. The comradery between athletes in the sport is truly amazing and something you have to see to believe.

The advice I leave you with is to get out there and see if Strongman is for you. Go out and discover that your body is capable of incredible things. Go out and discover the amazing feeling of hitting a personal record and the sense of accomplishment and empowerment it brings. Get up and push yourself to your limits and I promise you will see you are stronger and tougher than you could have ever imagined.

• Christos

Staying Fit in the 21st Century

Do you often finding it daunting to trudge into the gym on a weekday morning? Is it seemingly impossible to choose the salad over the cheeseburger? Do you "beat yourself up" and feel guilty if you hit the snooze button or gobble up the Big Mac?

Don't, it's not helpful.

There are reasons why healthy choices do not always come so naturally to us in modern society. Some of the reasons have to do with your biological makeup. Gyms and a plethora of food choices are relatively new concepts in the history of man, and our minds and bodies are still struggling to adapt. Evolution has determined how your body interacts with the environment, and unfortunately it works much slower in comparison to our capacity for technological advancement.

The bodies we have today are part of the continuous process of evolution. We are the select "type" of human that has survived based on our ability to thrive in the present environment. Our bodies have the capacity to grow and strengthen when needed, and can derive energy from multiple sources in the environment around us. We have evolved to fit the environment well enough to survive and carry on.

Today, most of us are doing more than simply surviving. Our species has added extra brain power, which we have used over the past few hundred years to drastically change our surroundings. We have invented and mass produced technologies that keep us healthier (soap), make us more efficient (dishwashers), reduce our energy expenditure (elevators), and provide us with plenty of readily available food sources (Taco Bell).

This has all happened in a very small portion of our overall history, leaving our biological evolution trailing far behind. In other words, our capacity to solve problems and invent things has drastically changed our environment and the way our bodies respond to it.

Back to fitness and your occasional aversion to the gym and mixed greens. Our current bodies are designed to walk, run, jump, squat, crawl, lift, tug, climb, etc. in order to move around or escape danger. Our bodies are also programmed to convert protein (meat, nuts), carbs (fruits, veggies, grains), and fat (nuts, seeds, oils, animal sources) into energy. If we lift and climb things a lot, our bodies will adapt by building muscle and getting stronger so that we become better at those tasks. If instead our lifestyle demands we run a lot, our bodies would adjust to be better at that too. If we get a surplus of energy in the form of fat, protein, or carbs, our bodies will store any excess for later use. Our body is extremely efficient at conforming to the demands of our environment to maximize survival.

But today, for most of us, there is no need to run, jump, climb, or lift. Even walking a lot is no longer necessary. For most, food is never in short supply. We have all types of food readily available whenever we want. In lots of cases this is useful, but our bodies are still programmed for the environment before fast food and cars. Which brings us to staying fit in our current environment.

To create a body that is fit, think about its natural functions and try to implement these into your daily life....

First, your body is built to move around, perform hard tasks, and burn high amounts of calories. If you are an average American adult, your lifestyle does not fill this need. This is why gyms were created, to provide you with opportunities to lift and perform tasks that used to make up the average human's daily routine. This is a new concept of "artificial activity". The nice thing is that we do not need to do it constantly to get good results. Some of us (Good Personal Trainers) have figured out exactly what exercises accomplish a fit body. Anywhere from 2 to 6 one hour workouts a week will satisfy your body's need for activity, regardless of how much you do outside of that.

How about nutrition? The more you consume the foods that your body was meant to have, the more robust it will be. This means that natural sources, such as veggies, fruits, and meats, will always trump artificial and tampered food. We prefer the artificial and tampered foods because they appeal to our biological preferences. Our bodies are wired to love things that are sweet, salty, and fatty. This is because a) they provide energy and b) are rarely found in nature. In the past, when we got a hold of one of these things, our body wanted use to consume as much as possible. 

Now, because we are smart, we have found ways to grow and create all types of foods that taste this way. They may not be nutritious for us, but our body does not know that, so it asks for lots and stores whatever extra we may eat.

When thinking about what to eat, don't label foods as "good" and "bad". Everything is okay for you in proper amounts. The real question that should guide your decision is "what value am I getting from this food/drink?" The higher the quality of food, the better energy you will have and the more fit you will become.

I haven't provided you with any new groundbreaking methods to become fit. What I may have offered you instead is another way to view why exercise and proper nutrition will help you attain a fit and healthy body. A body that is sedentary and overweight is simply out of balance. It isn't expending the amount of energy it was built to expend and is receiving and storing more calories than it needs to exist in its current environment. The simple fix is to restore balance. Use the gym as a resource for the body to fulfill tasks it was built to perform, and choose high quality foods in the right amounts to maximize energy and minimize weight gain. We've used our brains to make survival easy and life comfortable. Now we must use them to treat our body right in the new environment we have created.

Rally the Herd: Part 2

LOOK TO THE LIGHT
Failure is a very powerful motivator. In fact, failure often tempts us into inaction. Most people have tried many methods to improve their health without much to show for it. These past failures start to change future decisions and behaviors. We've all heard the tell-tale signs:

"I've tried everything"

"I was just born this way, even when I was a kid I was like this."

"I've failed before, why would this time be any different? It won't work."

These voices we all have in the back of our heads are discouraging, but they're a natural part of psychology. As human beings, we have a tendency to only notice bad things and to analyze them for answers. If your child brings home a report card showing: B, B, C, A, F, which grade do you notice? You notice the F, of course. You would probably ask your child what's going on in that class and why is he/she is having trouble in it. This is a valid way to think, and paves the way for the human brain's problem-solving aptitude. However, it can sometimes lead us to overlook the bright spots. Bright spots are those areas where things are going pretty well and you're already succeeding.

A better question for your young scholar would be, "What's going on in that class where you're receiving an A? Is there anything we can copy about your success there and apply to other classes?"

Negativity can zap us of our emotional energy, and make us want to give up as we learned previously. The bright spots are where we must draw our attention. Even someone with the world's worst health does something right some of the time. It comes down to a matter of consistency. The people who look fantastic are the ones who are able to do those good things consistently over the long term.

Remember - we look like the things we do most of the time.

You already do good things. So how do we get these good habits you're already practicing to happen more often? Find the bright spots of great behavior and replicate them. Constantly focusing on your failures and where you don't measure up can drive you crazy. Adapting a growth mindset of 'I can't' to 'I can't....yet' can make all the difference. It acknowledges that we're not where we want to be, but also acknowledges that we have the ability to change our behaviors. Change your focus to the areas where you're already doing well, replicate your successes consistently, and reap the benefits.

Client Spotlight! - Katherine Day

TFN is launching a new online feature today, profiling a client whose fitness story is an inspiration to others. Our first Client Spotlight highlights Katherine Day, a busy mother of two, who takes her health seriously and has the body to prove it. Check out Katherine's interview below, including words from her trainer, Dylan Smith, about the secrets to Katherine's success. (hint: it isn't magic!)

TFN: How long have you been working with your trainer, Dylan?

KD: I have been training with Dylan since January of 2014.

TFN: Why did you start working together?

KD: I moved here from California in 2012 and for the most part was just playing tennis. I had worked out with weight for many years but I wasn't motivated and missed living in California. When 2014 was approaching, I knew it was time to get back on track. I overheard some women at the gym saying what a great trainer Dylan is and that they were in the best shape of their life when working out with him. In our first session, I couldn't do a bench push up and I was shocked and embarrassed at how weak I was!

TFN: How has your physique changed since you started?

KD: My physique looks better now and I have a lot more muscle definition. I actually have lats now and my legs are more toned. The most important thing though is my overall strength-especially my core. Sure I can squat and bench decent weight, but where I see it is in the everyday activities. As you age you realize how important it is to be able to pick up a large case of water or pick up a heavy piece of luggage without straining or hurting yourself. I never want to feel weak again.

TFN: How many days a week do you exercise?

KD: I exercise on average 4-5 days a week.

TFN: Life gets busy, how often would you say you miss a workout?

KD: If I miss a workout I make sure I get back at it the next day. I listen to my body now and if I really feel exhausted (and not just an excuse) I won't exercise. Sometimes after a hard training session with Dylan I will have to nap late afternoon and I know my body is telling me something. The only time I have cancelled on Dylan is when I had a severe sinus infection and one time my car got stuck in the snow.

TFN: On a scale of 1 to 10, how hard do you work during your sessions with Dylan?

KD: Dylan always gets 100% from me. I take my sessions very seriously and am always asking him questions. I show up 15 minutes early and I get all my stretching out of the way. I never drink alcohol the night before a session (no way!) and I make sure I eat well and hour and a half before. I you constantly show up late and/or hungover you are wasting your money. Show up prepared like you would for work.

TFN: How important is smart nutrition in your life?

KD: Smart nutrition is extremely important to me-it goes hand and hand with exercise. You have to make a commitment to do both if you want results. I started dieting in 7th grade. I have tried a lot of diets: Scarsdale, Weight Watchers, Atkins, Zone, the fat free craze of the late 80s and in college I remember eating only fruit for a week until my mouth was full of sores. I am not saying these diets are bad. The key word is I "tried" them only to go back to my old ways of overdosing on sugar-my addiction of choice. I had to completely overhaul the way I ate and it did take time. It is worth it and I feel better mentally and physically. I really don't eat processed food at all and I eat as many vegetables as I can. I eat clean, don't eat sugar and average 1.5 drinks a week unless I am on vacation.

TFN: Tell us about your upcoming project with Forks Over Knives.

KD: I signed up for a plant based eating online cooking course by Forks Over Knives. Dylan told me to watch the documentary on Netflix and I have been hooked ever since. I have their cookbook and have made several recipes. I do not have plans at this time to to go strictly vegan, but I would like to incorporate more interesting vegetable, grain, and bean recipes to my repertoire.

TFN: To date, what are some of your proudest fitness accomplishments?

KD: My proudest fitness accomplishment this year has to be carrying 240-lb farmer's handles and performing 100 kettlebell swings in under five minutes. Outside of the gym what I love the most is when my daughter's college friends ask me for fitness advice and/or recipes. My favorite comment a couple of weeks ago was when my daughter and her best friend used my credit card for lunch while out of town. Her friend said, "Oh no! Mama Day is gonna know we ate at McDonald's!" That's what I love the most.

TFN: What's your #1 piece of advice to someone who wants to make significant fitness progress?

KD: Look at yourself in the mirror and ask yourself how hard are you really working and how good is your diet? We all know we can do more. Pay attention to what you are eating and how much-it adds up quickly. Cook more at home and quit going out to eat so much. You don't have to drink every weekend. Great Falls Park is right around the corner-go walk it.

Trainer Perspective - Dylan Smith

TFN: Dylan, what is it like to work with Katherine as a client?

DS: It is a rare occurrence to find a person, let alone a personal training client, who is as persistent and dedicated to health and fitness, both in and out of the gym, as Katherine Day. In all the time I have trained Katherine, she has consistently shown up 10-15 minutes early for sessions to complete necessary foam rolling, mobility, and warm-up work and is always prepared for sessions. Katherine always gets a solid night's sleep, stays well hydrated, eats well, and goes for extra workouts and hikes during the week. Katherine works extremely hard during our sessions and I seriously doubt even my clientele in their 20s could keep up with her. Not only does she give every minute of every session her absolute all, she asks questions constantly so that she can expand her knowledge of training and fitness. For Katherine it is not enough to just DO a workout, she wants to know the WHY. Above all, Katherine gives no excuses. Her diet and lifestyle is dialed in so much so that she can go out once in a while and "pork" as she says and it doesn't even phase her training or physique. I know that no matter what challenge I give Katherine, she will rise to the challenge, and no matter how difficult, she will achieve it. Katherine truly exemplifies what it takes to get the most out of training and it is a pleasure to train her.

Rally the Herd: Part 1

ASSEMBLE YOUR TEAM

After deciding what to do, how to do it, and why it's important, it's time to make the path easier to accomplish your goals and avoid pitfalls in advance.

When you begin to take stock of your choices and behaviors you will notice just how many other people can have an effect on your choices. The boss who keeps you an extra hour at work, the significant other who is taking forever to get ready to go out, the kids who need to eat RIGHT NOW. All of these other folks have the potential to wreak havoc on an otherwise good decision-maker who motivates the conscious and unconscious. Actively seeking nutrient dense foods and sectioning off workout times is tough in a world of easy access McDonald's and Netflix, not to mention when those close to us become part of the problem as well. The solution? Get them on board.

One of the first questions we ask new clients is also one of the most important: "Do you have a support system of people who are behind what you are doing?" People without a support structure are not necessarily doomed to fail, but they've certainly been dealt a bad hand. 

Overweight people are more likely to have overweight friends. This is not because we like to hang out with similar people, but because groups are more likely to influence each other's decisions and ultimately long term behaviors. I'm certainly not suggesting we do away with our more portly pals, but we do need to recognize the influences those close to us can have. Imagine the following two friends:

Debbie Downer: "You're going to the gym? You can work out later! We won't be able to make that movie tonight."

Wendy Workout: "We had a lazy day yesterday, it's time to work out! Come on, I'll do it with you."

So how do we turn Debbie Downer into Wendy Workout? The best way is through consistent and clear communication. Have a sit down with your friends, or have a family meeting. Tell those close to you that you are embarking on an important journey that is going to require their help. It will allow you to be a healthier, better version of yourself, so that you can better be there for them. This conversation alone is often enough to Rally the Herd, and get those closest to you on your side. But unfortunately it will require some reinforcement. Don't be embarrassed about wanting to make a positive change in your body and your life. Recruit your friends and family to try it out with you and share in your progress. Be clear that you need their help, and if they are leading you off the path, tell them so. Leaving things unsaid can be a recipe for resentment and misunderstanding, so be upfront.

A strong support system can get us back on track when motivation falters. So go recruit an army to stand with you, and work together toward success.

A Look Inside Your Brain: Part 2

ASKING TOUGH QUESTIONS

We motivate our conscious mind by analyzing the big picture about where we're going and how to get there. It allows us to analyze the small steps and turn them into specific actions.

The unconscious mind needs to be reminded of the 'feeling'. Why is it that we seek to make change? What is the real reason? There is a great thought experiment to find what motivates the unconscious mind called the 5 Whys. It involves asking yourself your motivations 5 times in a row, each time delving a bit deeper into the unconscious.

For example:

1. Why do you want to work out?

To lose weight

2. Why do you want to lose weight?

To feel better

3. Why do you want to feel better?

So I can be more confident

4. Why do you want to be more confident?

Because I hate the feeling that people are staring at me

5. Why do you hate the feeling of being stared at?

Because my parents used to stare at me and tell me I was fat growing up and I always hated them for it.

Whoa. Things can get pretty serious if you're really digging deep for honest answers, but it will give you a much better understanding of your true motivations. Asking these tough questions is the only way to address our true motivations, and can provide that essential breakthrough for a dramatic transformation.

A Look Inside Your Brain: Part 1

MIND OVER MATTER: CONSCIOUS VS. UNCONSCIOUS

We talked in Part 1 about how consistently making good choices through small, actionable goals is the essential process for creating the bodies we've always wanted to have. But our story gets even better. There are different aspects of our psyche that we can control and tweak. That means a lot more tiny steps and a lot more victories over time.

There are several different aspects of our consciousness that work together to help us make a decision. When we see a delicious bowl of ice cream, part of us politely declines while another part of us wants to bury our face in the bowl. When the alarm goes off in the morning, part of us knows to get up, and another part wants to laze around all day.

Our conscious mind is the 'decision-maker'. This is our emotion-free analytical side. This is the side that does the taxes, and tells us to get out of bed in the morning. The conscious mind serves as the Conscience, the Jiminy Cricket, if you will. This is our control center that chooses the path and helps tell us what to do.

Our unconscious mind is our emotional, pleasure-seeking side. The unconscious mind often wanders, and seeks comfort. This is the part of us that loves deeply, experiences fear, and gets embarrassed. This is the side that gives us a 'gut feeling' and tells us to stay in bed in the morning, or eat some more ice cream. Our unconscious mind simply wants to be comfortable. It thinks only of the now and never of the consequences.

These two components in our brains, the conscious and the unconscious, are sometimes at odds with each other. Sometimes the unconscious wants to pretend to be sick and take the day off of work, but the conscious mind knows that there is a big project due and skipping work would be a bad idea. The conscious mind can dictate our actions but only for a little while.

Our willpower is a finite resource.

There was a famous study that demonstrates this concept. Two groups entered a room with a bowl of either cookies or radishes, and both groups were told, 'Don't eat the food'. Both groups successfully avoided any temptation and no one ate a thing. 

Both groups then left the room and were instructed to solve a puzzle. The puzzle was a maze with a trick; it was impossible to solve. Testers measured how long it took for the subjects to give up on the puzzle, in short, how long it took them to become frustrated and give up. Guess which group gave up faster? That's right, the cookie group. Their willpower was exhausted from passing up on the delicious cookies. The radish group had no problem leaving the radishes alone, and therefore was more patient with the puzzle. The conscious mind can direct our actions and avoid the cookies, but this expends a lot of mental energy and can ultimately lead to falling apart later on.

And so it is with our brains. We can try to override our emotions, but in the end, we will fail if our unconscious side really wants something. At a certain point, we run out of willpower. Imagine spending a day trying to corral a group of 20 kindergarteners. It would be exhausting. It is just as exhausting for the conscious mind to continually rein in the wants and desires of the unconscious mind. Ever have a terrible day and think 'Screw it, I'm having Cheetos!'? Willpower is a finite resource and can only withstand so much temptation. There is no willpower strong enough in the world to overcome our emotional side all the time, and in every instance. What we must do is positively influence both our conscious and subconscious decisions so that we do not need to 'white knuckle' our fitness and end up binging later.

Prepare Yourself for Change: Part 3

CREATE ACTIONABLE CHANGE

Last week we left off discussing the various Stages of Change. Not everyone is in a mindset to change their behaviors, but understanding basic psychology can help us progress through these Stages, and move us closer to our goals. I see clients in all stages on a regular basis, with some more ready to change their behaviors than others. When a new client comes in to talk with me, I already know several things about them. First, they are interested in changing something about their health or physique which means they do not like where they are. Second, they are willing to seek out extra help in order to attain their goal, which means that they have tried before and failed.

Now this second part is important. Think about that for a second, they've tried before and come up short. This isn't just a pick-up game of basketball we are talking about here, this is our health. This stuff is important. Some would argue that there is nothing more important than your health. Trying and failing to improve one's health after months and sometimes years is heartbreaking. But, I'm willing to bet you've been there. I know I sure have. I've frustrated myself and done so many zany diets I sometimes lose count. People do not like to fail. In fact, they hating failing so much, that occasionally they won't even try. This traps many people in the Pre-Contemplation stage for a long time. In order to progress and make change, you have to be ready to put it on the line and risk failure. The best way to go about making sure you don't fail is the same way you progress to the next stage of change and deal the cards in your own favor. It starts by making a plan for action.

I want to lose weight becomes, 'I'm going to the gym 3 times per week'

I want to get healthy becomes, 'I'm going to eat at least 3 servings of vegetables per day'

These changes are now actionable. There is a clear time-table and specific objectives. By focusing on specific steps it allows us to look just one tiny step ahead. Some goals are big and daunting like losing 50 lbs or making $1 million. The only way to get there is to break up these goals into tiny, actionable chunks.

When we are in the midst of a battle, we can become discouraged by the enormity of the task. While completing a degree, or doing a hard set of kettlebell swings, if you look at the big picture you can lose your focus. Imagine climbing the world's tallest ladder. How do you get to the top? Don't look down. Don't notice where you are, just keep your head down and go one step at a time.

The same is true of our goals. Looking at the big picture helps us to create actionable goals, but then it's time to look only at the small steps that will get us there. While trying to lose weight, just worry about the next workout. While completing a hard set, just worry about the next rep. You'll be amazed at what you can accomplish, by setting the big goal, and then focusing on the little steps to create a big change.

Prepare Yourself for Change: Part 2

THE STAGES OF CHANGE

Any change we seek to implement, from adding more veggies, to working out a couple times per week is more complex than 'just do it'. There are actually 5 stages to any change that dictate our readiness for success. Knowing where you lie on this continuum helps you to not only know thyself, but also to script the critical moves to propel you down the line toward the physique you've always imagined.

1. Precontemplation

In this stage people aren't even thinking about changing. They say things like 'I just can't stop smoking. I've tried but I can't'. Or 'I don't need to cut out all grains from my diet. People don't get fat just from eating bread'. This person will have a hard time making a change because they aren't even convinced that they need to.

2. Contemplation

In this stage a person is giving serious thought to changing a behavior, but has not yet started the process. A person in this stage may get in touch with a Personal Trainer or read a book about dieting. This stage is not a commitment however. This is dipping your toe in the pool to feel the water. Many people spend years in this stage without progressing. People in this stage will say things like 'I want to quit smoking', or 'I want to lose weight', but these things won't happen unless they progress to the next stage.

3. Preparation

In the Preparation stage, a person is finally getting ready to take action. They have purchased a gym membership or gone shopping for healthy foods, and are ready to get started within the next month. The New Year's resolution crowd falls into this category. In this stage many people develop a goal of where they would like to be, for example, 'I would like to lose a dress size within the next 3 months' or 'I'm going to quit smoking this year'.

4. Action

This is the stage where a person starts to implement his or her plan to reach their goals. Now the person is going to the gym 3 times per week, or starting their diet plan. This step is exciting. People in this stage will likely tell everyone about their new behavior and how it is making them feel. It is important to remember, however, that just because an action has started does not mean it will continue. Many people relapse and fall out of their new habits after a couple of weeks.

5. Maintenance

This is the last stage of change, and the one where the habits have become permanent. Now the person doesn't even have to decide between going to Popeyes or making a healthy dinner. The choices become automatic. Everyone is different, but once someone breaks through the 6-8 week mark, they have a much easier time maintaining a habit. The nice thing is, when habits become permanent we no longer have to expend so much willpower to stay the course. Can you imagine leaving your house without pants? It's a habit that has become automatic. Ingrain it enough, and exercise can become this automatic as well.

All of these stages are important to the development of a lasting change. An intelligent plan for change involves moving slowly towards the maintenance stage where habits are automatic. We all know someone who has an easy time living a healthy lifestyle. They cook a healthy dinner every night, never miss a workout, and make time to meditate before going to bed early with a smug smile on their face. How do they manage it? These behaviors have reached the maintenance phase where they no longer require conscious effort. Eating healthfully is easy for the person who does it all the time, and very difficult if only done every now and then. The goal is to make these healthy behaviors automatic. Progression through these stages can take a while, and the all or nothing approach is often unsuccessful. Understanding why a change is important to us, can help us to progress towards action, and make fitness as easy as putting on a pair of pants.

Prepare Yourself for Change: Part 1

CHANGE IS A PROCESS

The first step in making any kind of change is to define your goal. How should you best direct your actions and efforts to get you there? Most goals start out like this:

'I want to get my Master's Degree'

'I want to run a marathon'

'I want to be a smaller dress size'

What is important to remember is that these outcomes do not happen overnight. Every outcome we seek is the product of a number of decisions, choices, habits, and behaviors performed consistently over time. In order to get a Master's Degree, someone must enroll in class, go to orientation, study for the test, show up to class and pass the exam. There are many steps in the process.

The same is true of fat loss and fitness. People ask the question: 'How'd you get so thin!?' as if there was only one thing that was responsible for the desired outcome. The real answer is: 'Well, I've been watching what I eat, exercising, and making more decisions prioritizing my health for the last several months.' This answer is rarely articulated, but it is the reality of body transformation - doing a lot of good things consistently for a long time.

The really good news here is that it's okay to mess up. Our bodies, as they are today, are the results of many thousands of decisions and behaviors, any one of which is less important when taken in total. We don't need to behave flawlessly. What is important is to make positive choices consistently.

A fact of nutrition and body composition is this:

We look like the things we do most of the time.

If 345 nights of the year you're choosing lean protein and veggies for dinner, it's likely that you have achieved and are maintaining a seriously lean physique. Consistency beats compensation. It is far better to be pretty good most of the time, than to fall off the wagon and make up for it later.

Shrubs: it's like soda for grown ups!

Let's face it people, it's hot. And we all know we should be drinking our water and staying hydrated, but often in the summertime I find that ice water just doesn't cut it. I want more from my refreshing beverage! But soda doesn't cut it, and beer doesn't cut it, and wine doesn't cut it, and sangria doesn't cut it, and spa water is usually boring as all hell... so what's a gal to do?

Honeydew - jalapeno shrub with fresh strawberries and a mint garnish

Enter the shrub. A shrub was a cocktail that was popular back in the day that featured vinegar mixed with fruit or fruit syrup and then blended with liquor or carbonated water. Now, you might be thinking "Who the heck drinks VINEGAR?!?!" but the beautiful thing about a shrub is that it's meant to be only a small portion of the overall drink, so the vinegar blends into the background and gives a lip smacking roundness to your grown up soda instead of a sharp, smack you in the face and make your eyes water kinda thing. And, if you're not super into the vinegar taste, you can mix it up with some tart fruit juice instead (think lime, lemon, or grapefruit).

The beautiful thing about shrubs is that you can whip up a batch of concentrate and then mix it with sparkling water whenever, so you're always about ten seconds away from an awesome refreshing drink.

Like our salad post, making a shrub is a choose your own adventure kinda thing, and the BEST part is that you can make it out of pretty much whatever is in season at the time- so hit up your farmer's market, get creative, and get to drinkin!

The fruit juice base:

Start with about a pound of soft, juicy and ripe fruit or melon: berries, peaches, nectarines, plums, watermelon, honeydew, cantaloupe, pears, and the like. Wash and take off the leaves or rind and then chop roughly. Toss in a clean nonreactive bowl(glass is best, stainless steel would be second best) with just enough sugar (can be turbanado or sucanat or coconut sugar if you'd like) to coat the berries but not so much that there's sugar crystals at the bottom of the bowl. Why the sugar if it's a healthy drink? The sugar will bring out all of the juices in the fruit and sweeten the fruit juice just an itty bitty tad- however all of the sugar that you tossed the fruit with won't make it into the final shrub. Cover the bowl with a clean cloth and let sit at least 2 hours and up to overnight and give it a stir or two whenever you walk past the bowl. After sitting, strain the fruit through a colander lined with a single sheet of cheesecloth (or through a fine mesh strainer or a chinois) into either a large wide mouth mason jar or another clean nonreactive bowl. Smush down on the fruit to extract as much of the awesome juice as possible!

Now you add...

Now that you've got your fruit juice ready to go you're ready to experiment with flavors! This is really the kinda thing where the sky is the absolute limit so don't be afraid to play around! Pretty much any flavor that would go well with the fruit that you made your juice with will work well in a shrub. You can also toss in veggies and/or herbs and/or spices to take the express train to flavor town! As for the vinegar, apple cider vinegar is always a good start but there's coconut vinegar (which is a great funky vinegar), rice vinegar, white wine or champagne vinegar, red wine vinegar, sherry vinegar, and so on. Since this concentrate has so few ingredients you want to get good quality vinegar to add to your shrub- don't get the dusty cheap bottle on the bottom shelf of the discount mart.

The basic ratio of juice : vinegar is 1 quart vinegar for the juice from every 1lb of fruit.

Here's some starting points, but remember, the only limit here is your imagination!

Combine in a 1 quart mason jar:

• Juice from 1 lb (Honeydew + strawberry) + 1 seeded and sliced jalapeno + 3-4 green cardamom pods + 2 cups apple cider vinegar
• Juice from 1 lb raspberries + 2 sliced stalks of rhubarb + 2 large bruised mint stalks + 2 cups coconut vinegar
• Juice from 1 lb pears + 1 thumb-sized piece of ginger (peeled and sliced into coins) + 2 cups white wine vinegar
• Juice from 1 lb peaches + 5 cloves + 2 star anise pods + 2 cups fresh squeezed lime juiceTaste your creation and feel free to add more spices or herbs (but remember that the flavor will get stronger the longer it sits in your fridge!) Stick your creation in the fridge and, ideally, let it hang out overnight for the flavors to mingle- a jar will last pretty much forever (maybe a bit less if you make it with fruit juice instead of vinegar) and the flavors from any spices or herbs will continue to get stronger the longer it sits.

The fruits (and vinegars) of your labor

When it comes time to serve, I like to start with a 1:5 ratio of shrub concentrate to sparkling water but for some of the more funky flavored ones you might even want to start with a 1:7 ratio. If you want to sweeten things up a little bit feel free to mix in some natural sweetener of your choice- a light honey or agave syrup goes well with pretty much anything, or you can kick it up a notch and try maple syrup or molasses for yet another layer of flavor. Pour into a chilled glass, add a bunch of ice, and beat the heat the old fashioned fancy way!

Spring Salads - Choose Your Own Adventure!

'Tis the season for fresh vegetables. Your local farmer's market will soon be overflowing with asparagus, radishes and leafy greens, while early summer is the high season for all things garden. Stumped about just what to do with all that beautiful veg? We're here to help.

With big thanks to our culinary friend, Dawn the Brawn, we've pulled together a Choose Your Own Adventure Salad guide! Fresh vegetables, healthy fats and citrus combos come together any way you'd like. You can't really go wrong. Select from each category below. Your next nutritious and unique salad is as easy as 1 - 2 - 3!

VEGETABLES (Pick 2 to 3):

• lettuce
• green peppers
• chard
• asparagus
• radish
• basil
• beets
• broccoli
• broccoli rabe
• brussels sprouts
• cabbage
• cilantro
• dandelion greens
• collard greens
• cucumbers
• fennel
• kale
• mint
• parsley
• spinach

NUTS AND SEEDS (Pick 1):

• almonds
• walnuts
• peanuts
• sunflower seeds
• pumpkin seeds
• pecans
• cashews
• hazelnuts
• flax seeds
• chestnuts
• pistachios
• pine nuts

VINAIGRETTE (Pick 1 Oil, 1 Vinegar, 1 Citrus juice and add salt & pepper)

OIL (2 parts):

• avocado oil
• olive oil
• grape seed oil
• walnut oil
• pumpkin seed oil
• sunflower oil
• sesame oil

VINEGAR (1 part):

• white wine
• champagne
• red wine vinegar
• rice vinegar
• balsamic (LOTS of infused options here too!)
• apple cider

CITRUS (1 TBS if desired):

• orange juice
• lime juice
• lemon juice
• mandarin juice
• grapefruit juice

Training Youth

I've spent most of my professional life working with kids. I've worked with kids ranging from 3-15 years of age in a variety of academic and athletic settings. I enjoy watching them learn and grow, and the energy they bring to whatever they do. At TFN Training, I've had the opportunity to train kids ages 5-12 in both one-on-one and small group settings. Is training kids much different than training adults? Absolutely. While the principles of fitness are uniform, there are some major differences when working with kids, ranging from training goals to programming and motivation. I'd like to share with you what I feel are the ingredients for a successful youth training program.

What Are the Primary Goals When Training Youth?

First and foremost, you want any child involved in a training program to have fun. The fun aspect should be a goal for every training client, but adult clients also have particular goals (lose weight, build muscle, etc.) that will motivate them to work hard. Most kids will not be tying their activity to a future goal, they will want to do it because it is enjoyable. The second main goal is to teach proper movement and technique during activity. Again, not much different from adult clients, but kids will need more coaching in this area (they haven't been moving as long) and will gain much of their athletic improvement from better technique.

What Does a Youth Training Session Look Like?

I choose activities for training sessions that satisfy at least one (and often both) of the above goals. In terms of movement, teaching and reinforcing running technique, jumping technique, and change of direction skills will be the primary focus. The general idea is to teach the technique and then program activities where the technique can be reinforced. An example of this would be teaching the beginning phase of a sprint, then setting up a relay race to practice the technique.

Making the activity fun often involves adding a challenge component. With speed and agility drills, I might set up an obstacle course and time each run, prompting every kid to beat his or her own previous times. Team activities can also make an exercise more exciting. It gives the participants a chance to root for and encourage each other while adding some healthy competition to the session.

A typical session would start with some type of dynamic warm-up. Examples of warm-up movements are jumping jacks, skips, line hops, and leg swings. Next comes speed and agility drills. Usually one or two components are emphasized (arm action in a sprint, athletic position during lateral movement) and reinforced in a few activities (10 yd sprints, box drills).

The second half of the session begins with strength work. For the strength component, technique is key and body weight movements are often the mode of exercise. Because their bodies have not yet fully developed physically and hormonally, kids have a low ceiling for strength improvement. Because of this, weighted exercises will not be very useful until the participant reaches high school. Squats, push-ups, planks, and other body weight movements will be the best choices for preadolescents.

The session finishes with conditioning. Conditioning means high intensity cardiovascular activity. In other words, get the participant to work hard. Just about any exercise can be turned into a conditioning drill, and this is a time where creativity and fun fit in quite well. Body weight circuits, sled pushing and pulling, cone drills, and relay races are some examples of conditioning activities that kids will enjoy. Some static stretching or basic mobility work serve as a good cool-down to complete the session.

Progression & Improvement

The primary goal for almost every child in a training program is to improve athleticism for sports. Before puberty, large increases in strength and power will likely not occur. The athletic improvement will come from increases in neuromuscular coordination through the repetition of appropriate technique. In simpler terms, teach kids how to move properly and then have them practice with a variety of engaging activities. Not only will this make them better athletes now, it will build a solid foundation for future years as their bodies change and mature.

Some Final Thoughts

As a Personal Trainer, there are a lot of positives to training kids. As I mentioned earlier, they have a lot of energy and will be excited about training with you. Because of their age, improvements for kids will come quickly and it is exciting to watch them get better. The session should be fun, not just for the kids but for the trainer. The most important point is that you should shape their initial thoughts about physical activity and wellness. Providing a child with a positive experience may motivate them to develop a lifelong passion for exercise....which hopefully leads to a healthier (and happier) life.

Max Berkheimer, Certified Personal Trainer, TFN Training's Youth Strength and Conditioning Program

Top 10 reasons people in Northern VA tell everyone they know about TFN Training

It's true, TFN Training has been the talk of the town. Here are the top 10 reasons why people in Northern VA tell everyone about TFN Training:

1. The Atmosphere: You can feel it right when you walk in. Tucked into a cozy business park in downtown McLean, our studio is a warm and welcoming atmosphere for everyone. Whether you're one of the strongest powerlifters around or you're working on injury rehab with Kim, we're happy to see you. By walking in you're doing something to improve your body and your life, and we admire that. We have some hardcore training equipment, but we also have cool art on the walls and nice bathrooms. Our atmosphere is comfortable for anyone.

2. The Trainers: You won't find smarter trainers than the staff of TFN Training. We exhibit a laundry list of advanced certifications and most of us have served as instructors at the National Personal Training Institute, a 600 hour certification school for personal trainers. We undergo continuing education and challenge ourselves to hone our craft. We love this stuff. We eat, sleep and breath it. We all have degrees, plaques and trophies, but that's not what gets us excited. It's the progress we make for our clients!

3. Quality Coaching: You can have all the book knowledge in the world, but if you fail to convey it in a meaningful way, success and change will evade your clients. Coaching is understanding the goals and journey of an individual and what steps are needed. It's more than what to do, it's how to do it, and when to do it. Telling people to work harder is easy, but it rarely gets the job done. A terrible boss makes lots of requests but reaps little results - a good one brings out the best in his or her employees. It's the same idea with coaching. A great coach helps a client excel by learning how the client best responds to direction, tailoring the coaching accordingly, and being willing to evolve with the client.

4. We Train Too: At TFN Training, all of us resistance train, and HARD. We are our own first clients, and we take that seriously. A majority of our trainers compete in powerlifting and other strength sports. We've seen and felt the benefits of hard work under a barbell, and we're excited to show others what it can do for them. We don't ask anyone to do anything that we don't ask of ourselves. We've been there. We treat our work and our own training like our lives depend on it - because they do. 

5. The Total Package: With us, you get the total package. You can't outwork bad nutrition no matter how hard you workout. Anyone telling you differently isn't familiar with the science or is more interested in the short-term contents of your wallet than your long-term progress. We incorporate nutritional counseling into our Personal Training sessions to ensure that your nutrition is headed in the right direction. We also offer in-depth nutrition coaching services to help those seeking fundamental change. Far more than meal plans and a prescription for boiled chicken breasts, we guide you to work towards better habits in the life you live today. We also have the finest in-house rehab specialist and a genius massage therapist, here to meet all of your physical wellness needs.

6. Kim Limon: Have you heard of Kim Limon? She is our all-star rehabilitation specialist. Seriously. She's been around the country training with the best of the best in advanced rehab techniques. Her goal is to make you move and feel better. There is no reason to be in pain your entire life. Kim can help bring you out of it. We are all smart cookies at True-FN; Kim Limon is a body wizard. 

7. The Truth: There are things you need to do to improve your body and your life. At TFN Training, we don't pull any punches about the things that will make a difference. We rest our hats on telling people the truth, even if it may be tough to hear. The answers you get about protein, lifting weights, or the P90X DVDs will be the same no matter who you ask around here, because our answers are based in science.

8. Quality: We incorporate quality over quantity in everything that we do. We have a maximum of 5 clients training at any one time, and each with personal supervision. Unlike box gyms that open to the masses and don't care if you make progress, we are invested in you. This requires attention. That means we focus on only a few people each day, but we impact every one of them.

9. We Change the Industry: Our goal is to "Make Personal Training What It Should Be". Our industry is unfortunately not known for an abundance of real expertise. We've seen just about everything, from the dangerous to the ludicrous to the sad. Most Personal Trainers are not good. Most "Personal Trainers" took a weekend certification or two, and most gyms will gladly hire these people. With our top levels of education, practical experience, and continuous learning, we raise the bar - MUCH higher. By building a community of excellent trainers, educated and empowered clients, and top-notch experts across the health and wellness disciplines, we are working to change lives and change our industry.

[Great Personal Training is more than a t-shirt]

10. You: We're lucky to have clients who share us on Facebook, write reviews on Yelp, and tell their friends and colleagues about their experiences with us. Thank you for spending time with us, whether in our studio or online. We're passionate about our mission to improve people's lives and we hope to make you one of those people.

good, Good, GOOD! Good Hydration

I drink a lot of water, even by American standards. I'll not forget the time ten years ago, while traveling in Turkey, when my friend and I were laughed at by locals for the 1-liter Nalgene bottles we toted everywhere. I'm not about to get a dehydration headache on my vacation, no matter the international social costs!

Your body is MOSTLY water (about 60%), so it makes sense that water plays a vital role in your health, right? Most people don't get nearly enough. Simply upping your water intake can startlingly improve your wellness (and improve your workouts, which in turn improve your wellness). If nothing else, drink more water for vanity's sake. I credit my still 20-something skin on my 30-something face exclusively to water consumption and daily sunscreen.

A Bag of Water Encased by Skin

As flattering a description as it is, that is what you are. More accurately, your body is a bag of water contained by a skin also made of water. Everything that's a part of you is partly water. Water is so important to your body, that your entire metabolism - meaning all of the systems and changes that occur in your body on a daily basis - depends on it. If you don't get enough, the whole machine suffers.

Water does the following VERY important things:

• your blood and your muscles are made up almost entirely of it
• it balances your pH level -- if that's off, your cells are overly acidic and dysfunctional
• it circulates things though the body, carrying nutrients and other materials
• it serves as a solvent to break things up in the body
• it controls your body temperature
• it lubricates your joints and your orifices (hello, dry mouth!)

Proper hydration means that you function better, including processing your food. It also means that your skin looks fuller (less wrinkles!) and you're less likely to overeat due to feeling THIRSTY.

So what does proper hydration mean? Make sure to drink at least ½ your bodyweight in ounces each day. If you weigh about 150 pounds, drink at least 75 ounces of water (not coffee, not tea, not diet soda - if you wouldn't wash your face in it, it doesn't count). That's about 2 liters. Sure, you get water from coffee as well as fruits and vegetables, but in order to reap the benefits of a well-hydrated body, try to get more pure cool delicious water flowing in your life.

Staying hydrated helps to...

• Keep you looking young
• Fight skin disorders such as eczema, psoriasis, dry skin, and wrinkles
• Improve your cognitive abilities
• Heighten energy levels
• Relieve headaches and joint pain
• Reduce your risk of bladder and colon cancer
• Improve your digestive system
• Lower your risk of heart attacks

Become a Drinker - Tips!

If you're finding it difficult to meet your goal, try one of the following:

• Have a glass of water with every meal - and definitely alongside every alcoholic beverage.
• Carry a water bottle around throughout the day.
• Add a squeeze of citrus to your water to naturally flavor it.
• Try an infusion pitcher. Experiment with adding different fruits and fresh herbs to flavor your water. From blackberry sage to cucumber lemon, the combinations are endless.
• Add ice cubes to your water to trick yourself into drinking more.
• Make a habit of grabbing a sip of water every time you pass by a water fountain.
• Try carbonated water such as Perrier if you get bored of still water.
• Become an herbal or fruit tea connoisseur. Purchase a non-caffeinated herbal and fruit tea sampler and treat yourself to a new variety each night.

Get your drink on!
~Jenn

Carb as Fuel

With the growing popularity of diets like Adkins, Paleo, and the Zone, suspicions about Carbohydrates these days abound. The majority of Americans eat too many carbs per day, however carbs do serve a vital function and can't be cut out completely. Too many carbs can easily be stored away as fat. Not enough carbs and you start to eat into your hard-earned muscle...also not good. Here is how to strike the balance.

Carbohydrates have revolutionized the human condition. They are cheap, easily packaged, and can feed a LOT of people. This was the agricultural revolution that allowed our global population to explode from a small group of rag tag hunters and gatherers to the planet-wide sprawl we see today. The trouble is that we now have the ability to eat these cheap carbs whenever and wherever we choose, and it is very easy to overdo it.

A Bit of Science:

Carbs are made of chains of sugars of various complexity. 'Simple' sugars (like table sugar) digest very rapidly, while 'Complex' sugars (like a sweet potato) take a longer time to get into the bloodstream. The job of carbs is to provide us with energy in the form of Blood Sugar. The blood sugar passes around the circulatory system and drops off energy to the areas that need it. When we eat something with carbs in it, these carbs are broken down and go towards replenishing our blood sugar levels (about 10 grams worth). If the body isn't running low on blood sugar, the carbs get stored away for future use in the liver and the muscles as something called Glycogen (about 300-500 grams worth). If the body is all filled up on glycogen as well, the extra carbs will be stored away as fat. Depending on individual build, this body fat usually shows up first in the chest, belly and face in men, and in the hips, thighs, and triceps of women.

This same system works the other way around when we are burning energy. If I am exercising intensely, my body is using up all the blood sugar as energy. The glycogen in my muscles and liver slowly releases carbs into the bloodstream to keep my levels where they should be. After my workout, the carbs that I eat do not go towards my fat stores, they go towards replenishing my blood sugar and glycogen to get me ready for my next workout. Pretty cool huh?

Some will hear this science and then think, well hey, if I never eat carbs, I'll burn through all my fat stores too! Voila, abs! Unfortunately this is not quite how it works. Say I am exercising, my body is using carbs as fuel and tapping into my glycogen stores. This is all well and good, but let's also say that you haven't eaten a carb in a couple days. The glycogen stores will soon run out. When this happens, the body does NOT start running off of body fat. Body fat takes a long time to burn, and therefore only works as fuel when we aren't moving very fast. Can you guess the time of day we burn the highest percentage of body fat? When we are asleep. It only works when we are not working very hard.

When we ARE working hard, carbs are what fuels the fire. Carbs are the logs in the fire, the coal in the train engine, the gas in the car. When the car runs out of gas, it sputters to a stop. But we don't. If we run out of fuel/carbs, and we still need energy to fuel a workout or to get us to our next meal, we turn to the back-up energy source at high intensities: muscle. Now this is not good. When we chop up our muscle, we lose all the benefits to the speedy metabolism we've developed, not to mention that protein doesn't burn as 'cleanly' as carbs do, and leaves plenty of nasty byproducts like acid and ketones. The example I give to my students is this: You store firewood out in the shed (glycogen), but if you are freezing to death, and you are out of wood, you're going to start burning down the shed for heat (your muscle).

What we try to accomplish on a daily basis is matching carb intake to activity level. If you are running a marathon, eat pasta and drink Gatorades. If you are going to work, and coming home to sit on the couch, you don't need many carbs at all. Imagine trying to run out of gas in your car, just as you pull into your driveway at the end of the day. Finding that carb need balance is what will help you create a lean physique.

Some tips:

Be aware of carb sources in your day. Be thinking about the quantities of bread, pasta, juice, grains, chips, crackers, drinks, and fruit that you take in. The maximum amount of carbs you should be getting in a meal is about a fist's worth. Make a fist, and try to keep your carb serving smaller than that on your plate. Still hungry? Add some more protein! Not a workout day? Maybe think about skipping the carbs for a couple of your meals that day. Often when clients who are seeking to rid some bodyfat decrease their carb intake AND increase their protein, they feel much better within about a week. I hope you do too.

Elliott

Spaghetti-Sauced Meat over Green Bean "Noodles"

This recipe, originally from True-FN client, Aaron Kromer, has become a MAINSTAY of our home cookbook! It's super easy, super protein-rich (some may even say "Paleo"), and will last several meals for even the heartiest eaters.

Spaghetti-Sauced Meat over Roasted Green Beans

• 3 lbs ground beef (preferably organically raised and grass-fed)
• 1/2 cup chopped onions
• 2 - 3 cloves minced garlic
• 1 6 oz can tomato paste
• 1 20 oz can tomato sauce
• 2 tsp oregano
• 2 tsp basil
• 1 tsp tarragon
• 2+ lbs frozen green beans (or fresh)
• olive oil

Start cooking the ground meat in a large skillet over medium heat. Once the meat has been browned, add onions and fresh garlic. Then add 1 can of tomato paste, 1 can tomato sauce, oregano, basil, and tarragon, then cover with a lid for 20 minutes. Add salt and pepper to taste.

Aaron's Note: While the recipe says 20 min, and it's definitely good in that time, I like to let it simmer for longer when possible to just help everything meld. I used a combination 80/20 and 90/10 meat. Most tomato sauce cans have a ton of unwanted added ingredients: sugars, corn syrup, etc. I found that Trader Joe's has a good all natural pre-seasoned marinara sauce, but for just plain tomato sauce you generally have to go to Whole Foods.

While the spaghetti meat is cooking, is a good time to figure out your "pasta".

Original Recipe: Green Beans!

Throw some frozen green beans onto a broiler pan (the Trader Joe's bagged frozen ones work great), toss with olive oil and broil (making sure to stir the green beans frequently). After about 5 - 8 minutes, then green beans should be slightly crispy, possibly a little charred in places.

Aaron's Note: These green beans are pretty awesome. Simple, fast, and work great with the meat sauce.

Other options:

Zucchini "noodles" (see http://nomnompaleo.com/post/5695132949/zucchini-spaghetti-zoodles-meatballs but I just put them in a pan with olive oil and sauté slightly)
Rice noodles
As an italian "chili" (maybe toss in some cayenne if you do this), plain or with some cheese and fixings
Or whatever else you like (cheat day? sloppy joes on some potato buns)
Bon appétit!

Protein Blueberry Muffins

Some protein muffin recipes feature a lot of ingredients that still land them in the "special treat" category. This recipe is not one of them. Whipped up several times now in our home kitchen, it turns casein protein powder, eggs, and some coconut flour and coconut oil into delightful little gems of healthy satisfying goodness.

Give 'em a try!

Protein Blueberry Muffins:

Makes 24 muffins

Ingredients:

• Casein protein powder (we like Optimum Nutrition's Cookies and Cream flavor, but Vanilla works too), 6 scoops
• Coconut flour, 5 tablespoons
• 1 1/2 Tsp Baking powder
• 5 eggs
• 2/3 cup Almond Milk
• Water
• A pinch of salt
• 1 Tsp vanilla extract
• 1 1/4 cups of frozen blueberries

Steps:

• Spray 2, 12-hole muffin pans with some cooking spray
• Set your oven to 375 degrees F
• Combine dry ingredients in a large bowl
• Whisk the eggs, vanilla extract, and almond milk in a smaller bowl, set aside
• Add approximately 1 1/2 cups of water to the dry mixture bowl and incorporate until a batter begins to form
• Add the wet ingredients bowl and mix until all lumps are gone
• Fold in the frozen blueberries
• Divide the mixture into even scoops among the muffin tin cups
• Bake your tins side-by-side in your 375 degree oven for 25 minutes
• Serve with cold Greek Yogurt (kind of like cream cheese and blueberry bagels but much more nutritious)

Chow down!

Let's Talk About Stress

Your body is the ultimate shape-shifter, constantly changing itself to best fit its environment. At any given time, you have the exciting ability to determine the type of form that your body takes. Short of morphing into a 7-story tall robot, your body is a real-life Transformer.

But HOW does your body change, exactly? To understand, we first have to get on the same page about the underlying trigger. Your body responds to a variety of factors that we classify as STRESS. In this case, we're talking about more than mental stresses like "I'm late for work and stuck in traffic....AHHH!", although they certainly count. Think about relaxing on a beach sunbathing, or enjoying a professional massage. These two activities may be soothing rest and relaxation, but they illustrate an important point about Stress.

Stress

Stress, biologically speaking, is any activity or event - "positive" or "negative" - that alters the body. In the case of sunbathing, the sun's rays create a stress that causes skin to darken. During a massage, the pressure from the massage therapist's hands (and sometimes elbows and knees!) creates a stress that changes the pliability of your muscle tissue. In this sense, your body is perpetually experiencing changes - every moment of every day - in response to whatever is happening.

Stresses and your body's responses to those stresses are THE KEY to your fitness. Identifying the stresses that bring about your desired changes, and then implementing them consistently, gets results. Period.

Let's look at lifting weights, a perfect example of good stress. Consistent and progressive (meaning the workouts always stay hard) strength training will do the following to your body:

• Increase muscle strength and size (always good for men AND women!)

• Increase bone density

• Decrease body fat

• Increase overall energy level

Sounds pretty good, right?

Bad Stress

By identifying stresses that create changes we do NOT want, like sluggishness, illness, excess bodyfat, etc., you can work towards eliminating them and further changing your body for the better. What is a common "negative" stress that nearly everyone in our society does WAY too much?

Sitting

This guy may be smiling, but his skeleton is not.

What are some bodily changes that happen from too much sitting?

• Increased tightness of the muscles in the front of the hip

• Posture and movement dysfunction -- big time

• Atrophy and loss of strength in the core and rear hip musculature (weak abs, weak and flat butt)

• Chronic back and shoulder pain

Think of your body's overall condition as the combination of all the stresses ("good" and "bad") in your life. If you want to change your body for the better, start thinking about which stresses are getting you there and which are holding you back. Need help? Qualified professionals can help assess your stresses and chart the path forward.

So get stressed out - in a GOOD way!

-Max

Max Berkheimer, Certified Personal Trainer, TFN Training

About the Author:

Max's passion for fitness began as a young athlete, when he realized that extra work in the gym yielded better results on the playing field. After graduating from James Madison University, he took his interests to the next level, enrolling in and graduating from the National Personal Training Institute. Max has been both a student and practitioner of effective fitness ever since, honing his skills with clients at Fitness First and Washington Sports Club, and leading youth sports programs with Fairfax County Public Schools, before joining the team at TFN Training. Max spends his free time with his wife, Carly, and his two cats, Cannoli & Biscotti. He also enjoys playing sports, playing cards, and learning other languages.

Philosophy

A fit & healthy body is created with each decision we make, every day. Appropriate attention to strength, mobility, nutrition, and aerobic capacity will set the foundation for change. My job is to provide the information and guidance to help clients maximize each of the above components. Furthermore, I believe that a healthy life involves positive relationships and having fun. I strive to bring both this spirit and the science of fitness to every session.

Specialties

• Youth athletics and group instruction

• Sport-specific training for youth and adult athletes

• Barbell training for maximizing strength, power, and physique

• Program design for total body composition

• Sound nutrition guidance for body fat reduction and healthy lifestyle