Emily Miner

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[Product Review] Vukoo Bars

February 28, 2016 by emilynminer

A few weeks back, I was scrolling Instagram and stumbled upon @vukoobar. Actually, I don’t remember if they stumbled upon me, or if I stumbled upon them but nonetheless, we connected and I’m so glad we did!

My first question? What the heck is Vukoo. Obviously, I was intrigued but honestly thought it was just another word someone created to 1) pique the interest of IG-ers like myself (it worked ha!) and 2) to distinguish themselves from the candy protein bar giants flooding IG feeds everywhere. Not the case – 

Vukoo, v.: For You to Recognize and Act Upon Your Greatness and Potential from Within. 

My interest was piqued, but I still wanted to learn more and so meandered over to their site, where I read this:

“… a bar that encompasses who you are as a person and what you stand for.”

Instantly captivated. Thoughts? I want to learn more about this Aspen-based company and the brains behind it.

Enter: Christopher. He’s done fitness shows and shoots, but that’s not what drew me to his brand. Sure, we share in wanting to “take care of our bodies, look after [and achieve optimal] health, get lean & build muscle and nourish ourselves with the best quality foods and premium ingredients.” What’s more is that Vukoo is his PASSION, his DREAM, his whole LIFE (says he), and I love being able to connect with people with the shared value of chasing their meaning and creating both value beyond themselves and the life they dream of living. He appreciates balancing your physique with your health and lifestyle but acknowledges that it’s not the former the brings you happiness. Basically, his mindset is bomb (as evidenced by the unique flavor names of his bars – see below) in that he embraces that of a champion, which is key, because champions always win. 

Christopher kindly offered to send me a sample of bars, of which Vukoo offers three (3) varieties:

  • SIGBU (Success Is Getting Back Up): organic coconut & toasted carob 
  • NEGU (Never, Ever Give Up): Colorado Wildflower honey & almond
  • BIYU (Believe In Yourself, Understand?): organic dark chocolate, almond & organic coconut

A little bit more about the bars…

  • Gluten Free
  • High in protein with >19 grams per bar
  • Have only the highest-grade whey protein
  • Soy- and lactose-free
  • 10g+ fiber per bar
  • Free of added sugars & sweeteners
  • Preservative-free & perishable- this is a good thing! It means you are eating real food. #JERF
    • Keep refrigerated and/or frozen for optimal freshness. 

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I received a sample of the SIGBU bars. Verdict? Delish. And that’s coming from a protein bar snob ha.

My pro/con list for things tends to be decently well-balanced; I know what I like and what I don’t. But, I liked loved everything about these bars! I was super impressed with the label; not just the quality ingredients, but a good balance of carbs/fat/protein without tons of unnecessary fat, sugar and cals. The SIGBU bar is a ME Label Rule win at just 7g net carbs and just 5g of fat.  Total carbs – dietary fiber (incl. sugar alcohols, when applicable) – protein should be less than 10 for fat loss; also <15g fat. A great option for post-workout, a quickie breakfast or… anytime! 

Texture is en pointe and Vukoo nailed it with the flavor. I loved the texture from the shredded coconut, but am admittedly not a chocolate person so thought I’d like NEGU better. I haven’t tried NEGU yet so cannot say if that’ll be the case, but loved the subtle not too sweet flavor of SIGBU. Think rich, decadent cocoa vs. super sweet chocolate that leaves your teeth feeling sugar-coated, your belly feeling ‘blah,’ an artificial aftertaste and insatiable cravings for more. I tend to not like sweets and hate how mass-manufactured protein bars have really just become glorified candy bars, but Vukoo has definitely hit a home run with these. 

Let’s move onto the 100% recyclable packaging, which itself is worth a review. Vukoo is the first “boxed” protein bar comprised of two pieces that pull out from each other. It’s super cute and I love their meaningful logo! A hand with a heart in the palm, it stands for applying ACTION and working towards what is within you; pursuing greatness.

As you know, I love supporting #foodwithamission. Like NuttZo & Project Left Behind, Vukoo has partnered with The A21 Campaign to help fight human trafficking, and gives $0.21 per bar to the cause. 

Before wrapping things up, I want to address cost because that will inevitably come up. The bars are expensive, yes. Good food is expensive yes, but also worth it. Because while there is certainly a time and a place for traditional medicine, so much can be prevented through and helped by lifestyle choices including your diet (and exercise). You choose what you put into your mouth. I always say I’d rather spend money on good food now than on medical bills later. And I also always say do your best with what you can afford, and with what’s available to you. I’m on a budget, too. I get it. I do. But before you turn your nose up at the price tag, realize that these bars can serve as a meal replacement. That’s just $5/meal. Maybe you don’t have one every day, or you save them for #convenienceeating on-the-go. But with a 365-day money back guarantee, you have nothing to lose.

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Thank you Vukoo for sending me the bars to try out! These were a freebie but, as always, all opinions are my own. 🙂 Experience Vukoo bars here. Enjoy!

Filed Under: Nutrition, Product Review

Virtual Coffee Talk #1

January 1, 2016 by emilynminer

I wish I could have a coffee date IRL with all of you, but unforch, I cannot. And so, virtual coffee talk is is! #legooo

If we were having coffee this afternoon, I would share with you a few of my intentions for the life that I will *create* for myself in 2016:

  1. Word of the year: COMMIT
  2. Travel more.
  3. Continue to #eatnourishthrive, including lots of #onebowlmeal. Cook more. Also, ALLTHECOFFEE.
  4. Blog consistently. Have something you’d like to see more of from me? Email me!
  5. Regain my health.
  6. Regain my strength. I’m excited to hire a coach/trainer. Any recos? Lemme know!
  7. BALANCE. Literally (#meatheadyogi) and figuratively.
  8. Create epic content for Em’s Coaching Club!
  9. a) Embrace the tough stuff: learn, grow & #getbetter. b) Offload the stuff that is sucking the life out of me aka making me absolutely miserable.
  10. Read more. What should I add to my library? Leave it here!

Now, your turn. Tell us one or a few of your 2016 intentions on my Facebook page!

Filed Under: Uncategorized

Recipe: Bone Broth [Slow Cooker]

November 29, 2015 by emilynminer

 

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Ingredients:

  • Beef bones (if you don’t see them in the case/freezer of the meat section, ask your butcher or find a local rancher; grass-fed/finished is a great option, but do your best)
    • I also often save the carcass’ of rotisseries or whole-roasted chickens and make broth from those.
  • 2 carrots, chopped
  • 2 celery stocks, chopped
  • 2 tablespoons apple cider vinegar (ACV)
  • Herbs (fresh rosemary pictured here, but bay leaves also work well – this is very much a game-time decision based on what I have on hand)
  • Water, enough to cover everything
  • Sea salt
  • Onion, chopped (optional)
  • Garlic cloves, whole (optional)

Directions: 

  1. Roast bones at 350F for 35-40 minutes (optional). You can proceed directly to Step 2 and omit the second part of Step 5. 
  2. Wash and chop vegetables, then add to bottom of slow cooker.
  3. Add bones on top. 
  4. Add herbs, sea salt, then pour over ACV. 
  5. Add enough water to cover contents of slow cooker. If you roasted the bones, let stand for 30 minutes before turning slow cooker on.
  6. Set to LOW and cook at least 8-10 hours, up to 24 hours.
  7. Strain. Discard solids. 
  8. Enjoy, store in the fridge in a glass container for a few days, or freeze.

NOTES: Use as a nutrient-rich base for soups/stews, sautéing vegetables or to sip by the mug-full (my fave).

Or, my Lazy Chicken Soup. Add your favorite veggies to a bowl with rotisserie chicken (could also use ground turkey), a big handful of kale, pour over broth and voila! If you’re interested to learn more about the health benefits of bone broth, check out this post from The Paleo Mom.

If you try it, snap a pic and tag me on Instagram (@iaemilyminer)or share in my private (and FREE) Facebook community! 

Filed Under: Nutrition, Recipes

New Year’s Resolutions Suck: Why Done ALWAYS Beats Perfect (from a recovered perfectionist)

September 28, 2015 by emilynminer

Can you believe it’s almost October 1? Over three-quarters down, just under a quarter to go. This year is flying by! #timeslowdown
 

Almost ten months out from January 1, those “New Year, New You” resolutions we set and, oh yeah, about those resolutions… am I right, or am I right? If you’ve forgotten at this point what you resolved to do in 2015, chances are you’re not alone.

Throughout January, we are riding the high of the new year. We are loving life. Everything is great. By February, the momentum of the new year has begun to wear off and life “got busy.” Been there? [raises hand] Things come up, and all of a sudden, we have become second priority to all else. Buuuuut, no one else is to blame. We allowed it to happen. But the good news is that we can also choose to make ourselves a priority. We are only ever one *choice* away from ACTION, which puts us right  back in power.  

To make yourself top priority is not selfish. In fact, the more time you take for yourself, the better parent/spouse/sibling/friend/employee/mentor you can be. #getbetter Because when you take the time for you, you are recharging your batteries so that you are more physically, cognitively and/or emotionally available to other people (be it your kids/spouse/coworkers… whatever) when they need you. 

Here’s the thing: January 1 is nothing but a placeholder on the calendar. Any significance it has we give it. We like to think that it is the only time we can “get healthy,” eat “clean” or try something new; an invitation to launch a “do over,” if you will. It is not. But, there lies power in thought. Every day is January 1st, if you let it be.

So instead of making excuses as to why you have failed at perfection, accept the imperfections which, themselves, are only human. Do not quit just because you have fallen short of something that does not even exist. You say, “Why bother [if it can’t be perfect]?” I say, ‘You can always #bebetter.’ When people ask me what I do, I tell them I am in the continuous improvement business. You can BE that, DO that and HAVE that, too.

What if, this year, you aimed for finished not perfect? That is doable, no? After struggling for years trying to do life perfectly, and failing (by no one’s standards but my own), I am over it. Because when we aim for perfect, we always end up falling short. Nothing is ever good “enough.” I get it. I do.  What is ‘perfect’ anyway? Nothing but an artificial construct that serves to make us absolutely miserable, IMHO. So, eff perfect and embrace its antithesis: antiperfectionism.

*Bottom line: Today can be January 1st and tomorrow can, too, if you let it. Will you?

Interested to hear your thoughts. Come say ‘hey’ on my Facebook page!

 

Filed Under: Mindset

{RECIPE} Super Fudge-y [real food] Chocolate Almond Joy Protein Muffin (Dairy-, Grain- and Gluten-Free)

September 17, 2015 by emilynminer

IMG_0670

Ingredients

Dry:

  • 2 T cacao (or unsweetened cocoa powder)
  • 2 T coconut flour
  • 1/2 t. baking powder
  • 6 packets Truvia (less if using stevia – can use powdered or liquid or another natural sweetener e.g. xylitol, erythritol)
  • *OPTIONAL: 1 T finely shredded, unsweetened coconut flakes 

Wet

  • 3 T liquid egg whites
  • 1/2 t. almond extract
  • 1/3 c. water

Directions

  1. Preheat oven to 400 degrees F.
  2. Mix all ingredients in small bowl, then transfer to small ramekin coated with non-stick spray (I like coconut oil).
  3. Bake 20-25 minutes or until top begins to looked “cracked.” [NOTE: The inside will be fudge-y like a decadent chocolate torte. Do not overbake.] Remove from oven.
  4. Let set ~5 minutes.
  5. Enjoy!

*I nixed the shredded coconut and topped with a smear of NuttZo PowerFuel (crunchy) and enjoyed as a pre-workout snack. PSA: I am confident that lil’ smear of nut butter is what allowed me to kill a tough leg workout! Use the code ‘MINER15’ for 15% off all online orders at Nuttzo.com.

If you try it, snap a pic and tag me on IG (@emilynminer) or post to my Facebook page so that I can see your lovely creations!

 

Filed Under: Recipes

Client Testimonial: ANON

September 5, 2015 by emilynminer

After having received this unsolicited client check-in (copied below, unedited) earlier this week,  feeling pretty grateful that I *get to* do this.
 
Potential new clients come to me thinking that they want workouts & meal plans. That’s it. That there’s nothing more to it than that and, that with these tools, all of their “problems” will magically disappear.

And then, they realize that there’s more to it than just diet & exercise. That how we *think* about the process has huge implications for our success. In terms of our fitness, nutrition, physique and, more broadly, life.

This [introspection] is where all the magic happens. Once we’ve got our mind right, the implementation of these “tools” is easy, no prob at all. The shift from the outcome-oriented mindset (that used to paralyze us from actually taking the action to get to those outcomes) to one of ACTION leads to outcomes that happen almost effortlessly and with much less stress, at that. #TeamNoStress

So proud of this client’s hard work 🙂

Without further adieu…

“ALSO—
Huge news for me. Yesterday I had my period for the first time all-naturale.
 
History…
October 2012: bad breakup with almost fiancé, really hard time moving forward + job I hated, lost 10ish lbs probably from sleeping like 10+ hours a night (true bliss!) to escape the life I hated (but also shows how sleep can help with weight loss???) and walking my dog a ton to pass time and starting to work out more with free time and cope
 
Spring 2013: really, really got into fitness. Like, woah. I liked the attention I got when I dropped weight and I liked how I looked. So I got a little obsessed. Noticed that I hadn’t really had a period in a few months.
 
June 2013: had a period, yay! Started working out 2x/day and really getting into macros and such. It all went downhill from here…
 
October 2013: Realized no periods again! Talked to my doc about it at my birthday check up. She gave me some hormones to take. I think this is also when I started binge/purge cycle.
 
Winter 2013: Had one period at some point because of the hormones I took. Doc said estrogen, progesterone and testosterone were all low. Diagnosed me with PCOS (which I thought and still think is BS).
 
Spring 2014: No more periods. Still battling binge/purge cycles. Stressed at work. Started working at a cycling studio ON TOP OF my full time job, so I had 4am mornings and was weight lifting + cycling EVERY DAY. Lots of negativity in my personal life also as I pushed people away. Lots of bad gas and stomach issues. Took a blood test and found out my food intolerances (gluten).
 
September 2014: Doctor again. Meds again. Had a period again at some point this Fall. OBGYN did some tests and didn’t think it was PCOS but said that as long as I could have a period with meds, I was fine. I wasn’t satisfied with that answer. I wanted to be healthy, not just functioning with medication. Started to want to pursue a healthy life with balance. Wanting to get past my disordered mindset.
 
Fall/Winter 2014: Started seeing a counselor. Got sponsored by Picnik (butter coffee shop in Austin). Tried to start giving up eating Quest bars every dang day, having 6 small meals a day, counting macros, etc. Quit cycling job. Started telling people what was going on.
 
Spring 2015: Uphill battle. Kept fluctuating in weight (only like 5 to 10 lbs) but it would change so quickly. I was trying so hard to get it right but couldn’t stop exercising for hours and thinking about food. I knew where I was headed (in a good way) but it was going to take a lot of letting go to get there.
 
Spring/Summer 2015: Found you online. Got a new job. Moved. This helped me let go of so many old habits. No more personal trainer who does shows telling me to eat 6 meals a day, cut fat or carbs, count macros, do fasted cardio. No more job that I was miserable at. No more of my favorite places to buy a cake and eat the entire thing. No more of all the different commitments I had made that I didn’t know how to get out of or say no to. New workouts that were so much shorter. New job that was exciting and less stressful. New chance to choose how to spend my time.
 
September 1, 2015: Started my period. No hormones in the form of a pill needed.”
 
YOU can BE, DO & HAVE anything, too. Patience, practice and commitment to this process is all it takes. Please never hesitate to email me if you have questions or suggestions. And, don’t forget my Facebook page– it’s just as much y’all’s space as it is mine. Feel free to post there for feedback/accountability, or tag me on Instagram  (@emilynminer). Ready to get started on your journey? Shoot me a message! In your corner always. ox Em

Filed Under: Uncategorized

Navigating the Dining Hall & Dorm-Room Eats: How-To Avoid the Freshman (or Sophomore or Junior or Senior) Fifteen… and Beyond

August 27, 2015 by emilynminer

It’s back-to-school season and apparently, we have a lot of college-aged readers on here? So awesome! If you are one of ‘them,’ hope on over to my Facebook page and let me know where you’re in school and what you’re studying, or hope to. If you’re undecided, that’s cool, too.

Though I’m already three years out from graduation, it feels like just yesterday that I was living the college life. Younger readers come to me because I am supposedly “older and wiser.” Older, yes; maybe not wiser, but more life experience.

Anyhow, I’ve been getting lots of inquiries from female collegiates wondering if it’s possible to have fun, find balance without adding inches to their waistline a la Freshman 15, juggling the stresses of school, relationships and life, all the while. Absolutely, yes. 

Now, some #realtalk before we get started. To sum up my exercise & eats for the duration of my collegiate career at Wake Forest University. [NOTE: I do not reco.]

Exercise: Run as much as possible for as long as possible. When I’d run with a girlfriend, we’d usually always “do” abs after.

Eats (brace yourself! ha):

  • Oatmeal w/ sugar-free syrup, sometimes a heaping scoop of nut butter
  • “Light” yogurt
  • Coffee w/ all sorts of those flavored, sugar-free creamers
  • Seltzer water
  • Fruit (literally would fill my to-go container from the dining hall with fruit and call it “breakfast,” only to find myself hungry for breakfast No. 2 less than an hour later)
  • Egg-white omelettes w/ veggies (us Wake girls would always request “the spray” to avoid the chefs dousing our egg-whites in oil)
  • Dry cereal
  • ALLTHEPRETZELS
  • PB & J rice cakes
  • Salad bar
  • Raw veggies & hummus (<=== a fine snack, but primarily carb NOT protein)
  • Protein/breakfast/energy/cereal bars
  • Sugar-free froyo
  • Sugar-free gum
  • Sugar-free hot cocoa for late night studying (and I think I used all of my non-meal plan “food dollars” on skinny lattes, caramel macchiatos or black coffees sweetened with sugar-free syrup at the Starbucks on-campus)
  • Salads with tofu (blech!) from the Moe’s on campus
  • Bagels
  • Microwave popcorn
  • Jelly Belly’s, mini-tootsie pops (because, mini = more, obvs)
  • Deli-meat &  pickles from the sandwich station (I ventured into/out vegetarianism toward what would be the end of my 12-year stint as a pretty strict veg).

I think I can count on one hand the number of times I drank in college, and definitely the number of times I ate late-night Papa John’s (pizza, if you’re not familiar- I’d never heard of this before moving to the South). Like never.

Lol can you say ‘carbatarian?’ But srsly. This is way too many carbs and the only reason I was able to effortlessly maintain my weight throughout college was because I was running so freakin’ too much. 

Worth noting that although my body comp now is a zillion times different than it was then, my weight really hasn’t changed. I was eating way too little, and the foods that I was eating were largely nutrient-void (i.e. low-fat, low/zero-cal, sugar-free etc). And, not surprisingly, I had that “skinny fat” look. I wasn’t heavy by any means, but did not have the lean, athletic dare I say “toned” look that I do now. I achieved, and now maintain, better results than ever before by doing LESS (i.e. working smarter, not longer) and eating MORE of the right things, more often. No, that is not a typo.

Now that we’ve established that my way of, uh, being was way too rigid throughout college (I tried this approach so you wouldn’t have to #winorlearn), I wanted to share with you some of my best tips for navigating the dining hall during meal times whether you’re one of the new kids on campus that upperclassmen so lovingly call “frosh (y’all have a place near and dear to my heart as I was a freshman RA throughout the duration of my collegiate career),” a fifth-year senior without access to a full kitchen (or just doesn’t cook) or even several years post-grad but still frequenting the cafeteria at work and/or buffet-style dining.

For my collegiates– I’ve also included for you some of my favorite dorm-room friendly snack and meal ideas for those late nights or early mornings when you need just a lil’ something. Or, for when you’re just totally over your dining hall’s limited offerings.

Without further adieu…

BREAKFAST (think: protein, fiber, fat)

  • Eggs (scrambled, omelette, boiled, over-easy; please keep some of the yolks)
  • Breakfast meat/meat, breakfast or not (e.g. bacon, sausage)
  • Greens (e.g. spinach, kale, mixed greens), fibrous veggies
  • Avocado or some nuts/nut butter (unless this is a trigger food for you) for healthy fats
  • Breakfast sandwich, ditch the bun/biscuit/croissant

Things to AVOID on the reg, enjoy on occasion if you choose:

  • Bagels/bread (ezekiel best if you really ‘need’ bread – over time, if you focus on adding more of the right things, MORE often, I think you’d be surprised that your cravings for these things are lessened), breakfast cereal, pastries, waffles

LUNCH (think: protein, fiber, fat)

  • Salad bar
    • Darker greens > iceberg, if possible
    • As many fibrous veggies as you want
    • Add protein (e.g. grilled/baked chicken, eggs, bunless burger (beef, chicken, turkey, veggie), deli meat (low sodium & nitrate-free are my faves- do your best) from the sandwich station, fish or add a can of tuna or salmon back in your room if you carry-out)
    • Add fat (e.g. egg yolks, avocado, nuts/seeds)
  • Moe’s/Chipotle/Tex-Mex equivalent salad/burrito bowl: no rice, no beans, extra fajita veggies, protein of choice (double if you want leftovers), no sour cream/cheese, add pico, guac, extra lettuce and cilantro, if you choose
  • Lettuce wrap (e.g. Jimmy John’s, Which Wich) – all the fixin’s, without the bread (carbs)
  • Deli meat wraps – have one of the servers at the sandwich station plate some deli meat for you, then grab some veggies from the salad bar and wrap your meat around those

Things to AVOID on the reg, enjoy on occasion if you choose (or are making your own, healthier version):

  • Sandwiches, chips – approved alternatives here and here. If you’re set up in a kitchen, try DIY sweet potato or plantain chips
  • On the salad bar, watch out for things like candied nuts, fruits (fresh or dried esp., which can be loaded with sugar), cheese; if you choose these things, think of them as garnish vs. main ingredient and practice moderation
  • Breaded or fried; choose grilled, baked, steamed, poached instead
    • Almond flour is a great DIY sub for breadcrumbs if you’re set up to cook

DINNER (think: protein, fiber, carb/fat)

  • See lunch
  • Fajita-less fajitas (e.g. steak or chicken, peppers & onions)
  • This is also a great time to have your CARBS (or post-workout– another post for another day– just talking in general terms)-  think about getting your carbs from real, whole nutrient-dense foods (e.g. sweet potato- choose baked vs. the fries, quinoa, brown rice, even ezekiel bread) vs. bread, wraps, cereal, pasta, crackers and ALLTHEDESSERTS)

Things to AVOID on the reg, enjoy on occasion if you choose (or are making your own, healthier version):

  • Pasta dishes, buns on burgers, quesadillas, pizza
    • Sub spaghetti squash for pasta
    • Portobella mushroom caps for burger “bun”
    • Cauliflower, meat, almond flour crust for pizza

SNACKS/MEALS ON-THE-GO 

  • Hard-boiled eggs (if you can carry-out from your dining hall, grab some from the salad bar; if not, most grocery stores sell them already peeled)
  • Raw fibrous veggies
  • Jerky
  • Protein bars
  • Old-fashioned oats (GF, if you need) or oat bran (add protein e.g. eggs, powder)
  • Canned wild tuna/salmon
  • Protein powder for shakes on-the-go
  • Rotisserie chicken (one of my fave convenience options for those of you with a full kitchen- could get messy trying to deal with this in a dorm room)
  • Nuts/nut butter (this is my fave – use the code ‘MINER15’ for 15% off all online orders)
  • Unsweetened cocoa powder (for healthy hot cocoa, shakes – organic best – do your best)
  • Stevia powder/liquid (both are portable so you don’t have to use the Splenda aka sucralose in the dining hall)
  • Fruit (e.g. apples, berries – fresh or frozen)

More on protein packed snacks here.

DRINKS

  • Kombucha 
  • Coconut water
  • Unsweetened teas
  • Unsweetened coffee (organic best – do your best)
  • Seltzer water – I like LaCroix

Whew! I think that covers it. These are just a few ideas to help get you started. By no means is this list all- inclusive, or is every option ideal. But, you can always make a better choice. Do not let perfect be the enemy of good. Be your own detective, find what works for you and do that. Questions? Comments? Any tips for navigating on-campus dining options that I forgot? Let me know on my Facebook page!

Filed Under: Uncategorized

Training “Hard” & Consistently, But Still No Results? How To Know If You’re Working Hard “Enough”

August 22, 2015 by emilynminer

It is true. Exercise intensity, not duration is what drives results in the gym. *recovered cardio queen (me) hangs head in shame*

That’s great, but more helpful if we can define what exactly that means. Problem is, “intense” is so subjective. What’s tough for me, might be a walk in the park for you or vice versa.

That, and an intense sprint sesh at the track and an intense lift in the gym look very different. Or do they? While, at first glance, they may appear as similar as a linebacker and a ballerina, they are, upon further review, actually quite similar. I’ll get into that in a minute, but first a few housekeeping items:

  • If you’re an exercise newbie, don’t worry about the best kind of exercise for fat loss, physique results. Whatever. Big rocks first (e.g. physical activity), small rocks later (e.g. exercise type). Instead, find what you love and do that. If you do what you love, you’ll be able to sustain it. Sustainable actions ===> sustainable results. If you don’t love anything, do the easiest thing: leisure walk. The do-anywhere workout that requires no equipment, it carries huge benefits and should be considered not exercise, but a necessity. Get moving first, add intensity factor later. [This is the approach I tend to use with my clients that have a significant amount of weight to lose i.e. whose primary goal is fat loss]
  • Intense exercise (e.g. weight training) is great. I could write a whole post on its [positive] implications for our physical and mental health; also overall well-being. In terms of our physique, it primes the body to build muscle and increases insulin sensitivity post-workout. Additional calories and/or carbohydrates consumed in this window are less likely to go forward fat storage and instead, toward muscle repair and growth. Still, too much of a good thing is still, too much. Yep, that’s right. Too much  exercise of the intense variety could actually make us fatter. You know that puffy, water-logged group fitness instructor look? Which brings me to my next point…
  • Do not underestimate the power of restorative activity. WHY? The lower intensity stuff actually helps the higher intensity stuff to work. It keeps the metabolism responsive. Make it happen. Don’t know what to do? Leisure walk, restorative yoga, foam rolling/light stretching, mani/pedi, massage laugh, time w/ family & friends. Whatever. The goal is not calorie burn. R-E-L-A-X.
  • Trudging along on the treadmill, or ellipticalling your life away at a moderate intensity is not intense exercise; even if you have lungs of steel and can endure the aforementioned monotony for hours on end. I say this in the nicest way possible as I used to be one of them. I’ve been there. I get it. I do. Now before we go any further, let me clarify that I am not saying that cardio is bad. However it is not the most effective tool for fat loss. Why? The more that we do, the more we’re going to have to do to get results. In terms of sustainable fat loss, nutrition is the gross control and exercise, the fine control; a tool we can use to shape the body. That said, used strategically and in moderation, cardio can enhance a training program.

Whether you’re an athlete, recreational gym-goer or exercise newbie, you’re going to have to get comfortable getting uncomfortable if you want to #getbetter. That said, the last thing I want is for your workouts to be so intense that you begin to loathe your workouts to a point where you don’t do them because they make you so sore (to the point where walking is a struggle for days), so tired, they’re not fun, etc. Intention without action is meaningless. If you’re ‘ON’ a program (with or without a trainer) that you cannot sustain, you cannot expect sustainable results to match. Period. End of story. Now if you’re training with intention, it’s not always hardly ever rainbows and unicorns. But, I do look forward to the challenge(s) because I know that, through them, I am getting better. And, I keep it fun.

So now, what you really came for. Not sure if your intense workouts are “intense enough.” Here’s a quickie checklist for you to use to know if you’re doing MetCon correctly:

  1. Breathless – Is your heart rate up? Breathing heavy? Use the “talk test.” I always tell my clients, classes that they should be able, but not want to talk at maximal effort.  Sweat now, small talk later. Move faster. This will also help w/ No. 3 (below).
  2. Burning – In your muscles. That feeling in your legs when someone tells you to go into a wall sit and hold, pulse a squat or a push-up. Totally normal. And a place where you want to be multiple times throughout your workout. (aka mechanical failure)
  3. Heat – Are you sweating? 
  4. Heavy – Do the weights become heavy that you have to drop them? (aka metabolic failure) If not, lift heavier.

A few items worth noting…

  • The results we achieve in these types of workouts are attributed to the hormonal response/environment created in the body, and not calorie burn. Wha?! Yes, fat loss requires caloric deficit but hormonal balance is pivotal e.g. hormones dictate how the calories we take in are partitioned (i.e. whether they go toward fat storage or the repair/growth of muscles).
  • Just because you are not sore after a workout, does not mean it was not a good i.e. effective workout. In fact, more often than not, I am not sore. The body’s response to exercise is so individual. 

My best advice? GET FOC– USED. This is why I have success with my [unique-to-me] approach. Because I am the person I want to be right now, whether I am or am not, and I do the things that person does aka action. It’s the BE-DO-HAVE model of successful behavior change. My training time is training time. I keep it short, but intense and work through my sessions with intent. Sure, pure strength sessions or a sprint sesh are a bit different with rest in between- I’ll chat it up with a friend/training partner, but if I’ve only got 20 minutes on my hands, you can bet those side conversations are kept to a minimum. What else am I not doing? Emails, IG, Twitter, FB; also, text. All of those things will be waiting there for me when I am through. Ain’t nobody got time for that!

I know this approach to training may be different than what you’re used to (e.g. slower, heavier, designated rest, weight machines, whatever), so if you have any questions, let me know on my Facebook page! If not, tell me your fave way to sweat or show me on IG @emilynminer (don’t forget my hashtag #eatnourishTHRIVE). 🙂

 

Filed Under: Exercise

Is Moderation Making You Fat?

August 17, 2015 by emilynminer

If you’ve been hanging around here for any length of time, you know that I practice what I preach and implement a consistently tight, not perfect approach to eating and exercise 100% of the time. Consequently, you may be surprised to learn that I have a huge beef with MODERATION. Let me explain.

There is a difference between using and abusing moderation. Like it or not, we must pick and choose. It’s what lean people do. This is not deprivation or control. It’s moderation, as it was intended. 

I’m sure you know someone that uses moderation as a crutch to justify all the “small bites” that, by themselves, won’t add inches to our waistline. But you know how you’ve heard me talk about small wins adding up to be really big wins? Well, all of those small bites? Cumulatively, they add to unwanted inches and/or lbs. No bueno. 🙁

Now before we go any further, let me make clear that I am a huge proponent of buffer foods aka “preemptive cheats” (PC), a la Metabolic Effect. These are foods that won’t necessarily get us lean but that, used strategically and in moderation, do not pose any detriment to our fat loss efforts. They help to take help take the edge off, and prevent cravings for way worse things later. These things have a place in the diet, sure, but should not form its basis. Moreover, the frequency with which they occur should reflect one’s place in either the ‘attain’ or ‘maintain’ phase of fat loss.

A few of my fave PCs? Protein bars, healthy (homemade) baked treats, avocado, bacon, Cocoroons and Hail Merry’s, kale chips, craving cocoa and of course, NuttZo. Dietary fats are also common in this category as they offer a high degree of SATISFACTION, one of the three pillars of sustainable fat loss (caloric deficit and hormonal balance being the other two).

Here are a few examples, including but not limited to what I’d consider to be appropriate uses of moderation:

  • A splash of cream in your first coffee of the day. Even better? A splash of unsweetened almond milk or coconut milk creamer.
  • A BAS at lunch with plenty of protein, tons of fibrous veggies and a serving of dietary fat (think garnish vs. main ingredient e.g. bacon, feta, avocado, almonds); maybe a few TBS of dressing- choose oil & vinegar-based, or make your own.
  • A protein bar and/or a handful of nuts
  • A glass of wine or two with dinner OR a serving of clean starch OR a taste of dessert

Below is an example of ‘A Day in the Life’ that is abuse of moderation and, over time, recipe for weight gain: 

  • A sample (just #onebite!) in line at Starbucks while waiting for my Venti coffee with steamed breve to go alongside my oatmeal topped with a single-serve pack of nut butter. Because, satisfaction. 
  • A munchkin (small donut hole for my non-DD friends) at the office. Because, coworker’s birthday. But, it was alongside a protein bar so nbd.
  • A sprinkle of cheese, a crumble of bacon, croutons and some ‘cado with a few TBS of dressing on my salad at lunch. But, it was salad.
  • A tall skinny latte + a fun-sized Snickers. Because, afternoon energy slump. 
  • A handful of pita chips while cooking dinner. Because, hangry.
  • A glass of vino (or two) with dinner. Because, long day. Oh. And a few bites of the kids’ mac n’ cheese, you know, just to be sure it was okay. And then, the uneaten chicken nuggets they left on their plate. Because, why waste?
  • A few squares of stevia-sweetened dark chocolate, sugar-free froyo or protein ice cream after dinner. Because, dessert defense. At least it wasn’t the whole thing… or ice cream?

Maybe this hypothetical eating day resonates with you; maybe not. Though extreme, it was created for the purposes of illustrating a point. 

Sure sweets are yum, for example. But, if we chose to indulge in them always, they:

  1. Lose their novelty (i.e. become habit– daily, automatic vs. ritual– special, occasional), and;
  2. Make us feel ‘blah’ both physically and emotionally. Whether this means unwanted inches on our waistline, lbs on the scale or perhaps just feelings of lethargy, skin and/or digestive issues, none of these are outcomes I’d voluntarily choose.

But, food is meant to be enjoyed and so, what are we to do? Enter: NUTRITIONAL WORKAROUNDS aka PCs aka buffer foods.

*An example from my own life:

Though I’m not much of a sweets girl (pass the salt! lol), I do love healthy baking (e.g. protein scones, breads, bars). Worth noting though that these healthIER treats are still treats and should be enjoyed, in moderation. That goes for you and, for me. Sure someone in maintain can afford more of these “treats” in their diet than someone in the attain phase of fat loss, but lean or not, treats are still treats. For optimal performance, in training and in life, the body is best nourished (i.e. thrives) on mostly real, whole foods. Always. #jerf 

Bottom line: If we keep telling ourselves ‘it’s okay’ (because moderation is better than restriction), we’re going to end up even unhappier and unhealthier than when we were white-knuckling our way through the deprive-binge cycle that is the diet trap. #nothanks 

If you’re not getting results and you find yourself using moderation to justify all of the little bites, might be time to check yourself. Log all of your eats (time, type & approximate amount; include the “little bites”) and biofeedback signals (i.e. energy, cravings, hunger, mood, stress and sleep; note extremes) for a bit, identify your non-negotiables and also where in your day, week you need that built-in relief most. And, if you’ve not done so already, identify your PURPOSE, get clear with your INTENTIONS and adjust accordingly. 

To recap: Everything in moderation, including moderation.

Interested to hear your thoughts on moderation. Love it or hate it? How can I help? Let me know on my Facebook page! BTW You may be surprised to learn that I’ve been “tracking.” All the deets on why, how and the latest on my eats and exercise in this week’s free email newsletter going out to my VIPs early Wednesday morning. If you’re not on the list and want to be, check the right sidebar. 🙂

 

Filed Under: Lifestyle, Mindset, Nutrition, Uncategorized

Living the Fat Loss Lifestyle: What Is Allowed, and What Is Not

June 11, 2015 by emilynminer

I’m frequently asked, by clients, friends, family, passersby in the grocery store:

“Can I have ___________ (insert food of choice, here)? Is this enough? Too much?

And because I’ve made it my charge to teach people how to feel good, look good and still have a life; also, to restore health in those who find themselves straying further and further from the wellness end of the illness-wellness continuum, you’d think I have the answer. But, I don’t. And you know something? I’m glad I don’t. Because even if I did, it doesn’t serve either of us. I’d prob be a pretty shitty coach, and you, the client/friend/family/passerby, learn absolutely nothing, save for an opportunity to hone your listening skills when I tell you what to do. #nothappening

*Bottom line: You are the best expert in you; not me, not anyone else.

The best way to know if you can have X, if it’s too much or too little is to try it. Then, monitor, watch and see how you do, adjusting higher/lower according to hunger, energy and cravings (HEC a la Metabolic Effect); also mood, stress and sleep. Trying something once (e.g. adding a serving of carb in the evening, fat or protein somewhere in your day, whatever), even 2-4 weeks (my reco), is not going to add inches to your waistline overnight. Honestly, you could even down a whole pizza (not my reco) and, save for some water retention, you will not add 10 lbs of fat while you sleep. Promise. Worst-case scenario? The old way will be there waiting for you if you need it.

*hint: You can have anything you want; anytime. Just not everything. You CHOOSE what goes into your mouth always. Bear in mind also that, if it works for you, it works.

I sent this exact blurb to a client last week, and thought it might help you to better understand what I’m talking about; explain my approach. This client was looking for a meal plan after I made a single reco a la ‪#‎ONEchange ‬Method, saying that this “left some blanks for the rest of the day.” And this client couldn’t have been more right, but it was totally intentional on my part.

My response:

‘The reason I don’t “do” meal plans in the traditional sense is because they make us fatter in the long run. Sure I can say, ‘Susie, eat this’ and get you results, but what happens when I go away or the plan stops working and you’ve learned nothing about Susie in terms of your metabolic tendencies, psychological sensitivities and personal preferences? Or, you get so sick of following someone else’s ‘perfect’ plan, having harnessed the willpower for so long, white-knuckled your way through a diet plan that you don’t really enjoy, that you throw in the towel and “What the hell? This sucks. I’m done.” In this scenario, all you’ve learned is to “eat what Emily says to eat;” nothing about Susie. You’ve come to me, presumably, because these other “plans” didn’t work, or have stopped working, no?

I understand the appeal of one-size fits all meal plans: fast fixes that get results, but always fail. By taking the time to figure out you, understanding why we do what we do, we will come up with a plan that is uniquely your own that you can do… forever <=== the perfect plan. Forever plan ===> forever results.’

So there. I said it. I don’t do, won’t do meal plans, but not because I don’t like you. Or because I’m trying to set you up to fail. I want to you succeed. Really, I do. But rewarding is it when you get ‘there’ on your own; with me serving only as your guide to teach you and to give you the tools you need to navigate this journey on your own. 

Consider this ===> Why be a sailor, officer when you can be large and in charge? Life is more exciting as the captain of your own ship, no?

If you’re ready to begin the journey to the best version of yourself but don’t know where to start, I have a just a *few* spots open for one-on-one coaching with me. Deets here. Questions? Let me know!

Filed Under: Lifestyle, Mindset, Nutrition, Uncategorized

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