Katie Skipper

Getting Started With Running

Getting Started With Running

I have clients at Wholly You Fitness in Oceanside, CA, who want to supplement their workout program with other types of exercise. I’m happy that they want to do this. Any time you add more activity to your schedule, you’re working toward a healthier you. Running is one of those pastimes people often choose. They often want help getting started with running. Here are some tips you might find beneficial.

Get the right type of clothing for the conditions.

If you’re already working out, you probably have the doctor’s clearance that it’s okay to run or exercise, so you’ve already mastered step one and are on to step two—clothing. What type of running are you going to do? Are you going to run outside on a track, roadway or trail or on the inside on a treadmill? Where you’re going to run will make a difference in the clothing you wear. Running on asphalt, the treadmill or on trails require different types of shoes. Trail running shoes provide a different type of protection for your feet than the shoes used to run on asphalt. Get help from a shoe store staff member that knows the difference.

Start with a plan and let others know where you’re running.

Staying safe means many things. It means wearing layered clothing that you can remove as you get warmer. It means running during the day or wearing reflective clothing at night. If you run at night, make sure you run with a buddy in areas that are safe. Having adequate water available, warming up before running and cooling down afterward are also important. Don’t forget to let someone know where you’re running and if you’re running alone, take along a cell phone.

Learning proper breathing technique will help you run better.

You might not focus on how to breathe when running, but it’s important for your success. When you’re jogging, breathing in through the nose and out through the mouth is easy to do. The more you pi k up speed, the more difficult that can become unless you know belly breathing to make certain your nasal breaths in are deeper and that you exhale through your mouth more thoroughly. Belly breathing is a deeper form of breathing using the diaphragm.

  • Don’t try to run miles immediately. Start with a shorter route and do it more than once, so you don’t get too far from home, until you feel more confident in your fitness level.
  • Practice good posture. Keep your head lifted, extend your back and run tall, but keep your shoulders level and relaxed. Don’t lean forward or backward, but maintain neutral position. Keep your eyes focused on the ground 10 to 20 feet out in front.
  • Stay hydrated. Rule of thumb is to consume about a half a cup or ¾ cup of water every 20 minutes that you run. If you’re pushing yourself and running faster than an 8-minute mile, double that amount.
  • Vary your speed until you build your endurance. Start with a program where you run at peak speed and then walk for recovery. It will not only boost the calories you burn, but also allow you to run further and longer.

For more information, contact us today at Wholly You Fitness

Why Diet Is Just As Important As Fitness?

Why Diet Is Just As Important As Fitness?

Trying to figure out which is more important for your health, diet or exercise, is like asking whether it’s more important to inhale or exhale. Both are important and contribute to your fitness. A healthy diet is important to weight control, overall well-being and your physical health. A good fitness routine will keep you strong, increase heart health, keep you younger looking and more vital. If you suddenly switch to an unhealthy diet, you’ll feel the difference more quickly than you would if you switched to a sedentary lifestyle, but that doesn’t mean it isn’t as important.

It’s impossible to use exercise to lose weight if you have a bad diet.

Eating a couple of buckets of chicken, ten candy bars, four whoppers and a few milkshakes a day will pack on the pounds, no matter how long you exercise. You simply can’t out-exercise a bad diet. However, even if you eat a healthy diet, but sit all day, you’ll rust out faster. If you’re doing everything right, you have the nutrients to keep your body healthy, build muscle tissue and keep the energy flow going, plus the circulation and movement to keep your heart and lungs healthy, while extending the telemeres on cells and keeping your microbiome healthy.

What are telemeres and what does microbiome have to do with health?

Telemeres are like the aglets—the plastic tips on shoelaces that prevent unraveling. They help prevent damage to the chromosomes and prevent fraying and damage. The longer they are, the more protection the chromosomes have. Exercise increases their length and also increases stem cell production. Your microbiome is the collection of microbes in your body. Many are necessary for digestion and good health. When you exercise, it increases the colonies of beneficial microbes. Eating healthy also does that, so both are necessary.

Both diet and exercise help manage America’s leading cause of preventable death.

Obesity is a killer, but a healthy diet and regular exercise can help tackle the problem. While the first step to conquer obesity should always be a healthy diet, regular exercise not only burns extra calories, it builds muscle tissue. The more muscle tissue you have, the more calories you burn, since muscle tissue requires more calories for maintenance than fat tissue does. Insulin resistance occurs because the cells no longer open for insulin, which means the body makes more insulin. That means packing on the pounds around the middle with visceral fat, the most dangerous type. Exercise and a healthy diet can reverse that and get you back to normal.

  • Even if you don’t want to lose weight, you need a healthy diet to build muscles and boost endurance. Just like any fine-tuned machine, your body needs the right type of fuel to be its healthiest.
  • You don’t have to choose between diet and exercise. You can do both and get the biggest benefit possible. The benefits of both together is even greater than sum of each one individually.
  • You don’t have to sweat in a gym or travel from your home. Our programs provide at home workouts and you can supplement with activities you love. We even provide meal plans with shopping lists for added convenience.
  • Don’t worry, eating healthy isn’t dieting. It’s all about making smarter choices when it comes to the food you eat. You’ll never feel deprived and even find you really like the meals and the healthy snacks.

For more information, contact us today at Wholly You Fitness

Benefits Of Eating Less Meat

Benefits Of Eating Less Meat

You don’t have to want to lose weight, be focused on health, want to save the planet or be an animal’s rights activist to appreciate the benefits of eating less meat. It’s simply cheaper. A can of black beans provides about 24 grams of protein but costs about a dollar, even less if you use dried beans. A four ounce serving of sirloin steak can cost from $6 to $8 a pound, so a four ounce serving ranges from $1.50 to $2.00. It’s about half the price.

Does going meatless provide any health benefits?

The answer is yes! First, meatless meals that have plant based protein provide the body with fiber. Soluble fiber feeds the microbes in your digestive tract that are beneficial. Those same microbes boost your immune system, affect your digestion and absorption of nutrients, affect your nervous system and brain and even help you lose weight. The insoluble fiber in plant protein sources also helps keep your elimination running smoothly, while slowing the absorption of carbohydrates to regulate blood sugar levels. Both can make you feel fuller, so you’ll eat fewer calories.

If you opt for a vegetarian lifestyle, you’ll lower your risk for several diseases.

You don’t have to be a vegan to get the benefits. Just cutting back on meat and becoming a flexitarian can help. Flexitarians simply eat less meat and focus meals more on vegetables and fruit. They may have a meatless Monday, Wednesday and/or Friday, but include meat in their diet the rest of the week. It can lower your risk of type 2 diabetes, colon cancer and even live years longer than meat eaters.

Do you want to lose weight? It’s easier when you have a highly plant based diet.

Besides the economic, environmental and health benefits, plant based sources of protein are often more filling, so you eat less. They’re also often lower in calories in many cases. Studies of vegetarians show they have a lower BMI—body mass index—than those that ate meat on the average. The same studies also show vegetarians have a much lower waist-to-hip ratio, meaning less belly fat.

  • Red meat takes longer sitting in your intestines. It can take as long as four days before you eliminate it, which may be why it’s linked to colorectal cancer. It’s high in cholesterol and saturated fat.
  • Not all plant based proteins are complete. In order to get a complete protein with all the amino acids our body can’t make, you have to combine them or eat several types throughout the day. It’s easy. Peanut butter on whole grain bread is one example, just as black beans and rice is.
  • You don’t have to opt for fancy vegetarian foods that cost extra, although I do love cashew burgers that have their own unique taste that’s nothing like meat. Cheap simple vegetarian options are available.
  • Toss nuts and red beans in your salad or include meat in your meal, but make the amount you use smaller. Combine leftover meat that’s a serving or less with meatless options if you need more protein. Chop it up and use it for flavor, rather than the main source of protein.

For more information, contact us today at Wholly You Fitness

Cut Out 200 Calories Daily And See What Happens

Cut Out 200 Calories Daily And See What Happens

Clients at Wholly You Fitness in Oceanside, CA, know that the way to a healthy body is to eat healthy and exercise. They take action and commit to both. Not everyone is ready to jump in feet first, but prefer to dip their toe in the water of fitness. For those people, I suggest you try a simple, easy to do experiment. Just cut out 200 calories daily for three months and see the results. It can be one of the easiest ways to ease yourself into better health.

What does two hundred calories look like?

If you’re cutting out two hundred calories, make sure you’re cutting out unhealthy food or drink, which has no nutritional value other than calories. One easy way to do it is to cut out soft drinks. If you have one a day, it’s about 150 calories. You can substitute it with water. If you don’t like water, try infused water. Don’t go the route of diet drinks, since studies show they can increase your belly fat. A half a muffin is 200 calories, just like a ½ burger, ½ pop tart, five miniature milky ways or 9 Hershey’s kisses.

How can just skipping 200 calories make a difference?

In order to gain weight, you have to eat 3500 more calories than you burn. The opposite is necessary to lose weight. If you skip 200 calories every day for three months, which is about 91 days, you’ll eat 18,200 fewer calories. That means you’ll have lowered your calorie count enough to lose five pounds. When it comes to junk food, just ask yourself, “Do I really want it?” Instead of eating it, substitute it with something less calorie dense or only eat half as much as you would normally.

Be more aware of what you’re eating and find ways to substitute or reduce the calorie count.

If you can’t resist the smell and taste of a Cinnabon, which chalks up at 800 calories with its Carmel Pecan Bon having a huge 1080 calories, don’t. If you eat one every day, just don’t eat a whole one. Buy one to share with others and you’ll save tons of calories or divide it into portions for other days. You’ll save money in the process. While avoiding it totally would be best, sometimes you just can’t resist. Go for black coffee, rather than the fancy White Chocolate Mocha Frappuccino Grande that contains 520 calories. Have cut up fruit and veggies ready for snacks, instead of grabbing a bag of chips.

  • The best place to start is by creating a food diary. It can be an actual book you write in everything you eat or just the notes section in your phone. Look over your list and find a way to make cutting out 200 calories easy.
  • Even junk food has a hierarchy. For instance, a medium cake donut contains about 200 calories, while a generic chocolate glazed donut has about 312 calories. Switch to plain and you’ll save over 100 calories.
  • At 600 to 700 calories for a McFlurry or 1160 calories in a chocolate triple thick shake, they may be doing you a favor every time the machines are down. Skip the shake and opt for something less calorie dense.
  • Skip fried foods with your meal and go for baked. Opt for a KFC grilled chicken breast at 210 calories rather than an extra crispy one at 530 calories.

For more information, contact us today at Wholly You Fitness

Can "Fat Burning" Foods Aid In Weight Loss?

Can “Fat Burning” Foods Aid In Weight Loss?

We know there’s no magic formula for being fit. It takes devotion to eating healthier and a program of regular exercise. At Wholly You Fitness in Oceanside, CA, we focus on that. However, tips about healthy “fat burning” foods, can help you save a few extra calories every month. Fat burning foods have a thermogenic effect. It means the calories necessary to digest them can cut the number of calories they provide by a significant amount. Basically, they make your weight loss easier. Think of celery, which is often touted as a dieter’s friend. It contains very few calories, but takes quite a few to digest.

Some higher protein foods, such as lean meat or beans have a thermogenic effect.

Food high in protein not only take longer to digest, so you feel full longer, they also burn about 30% more calories than other types of food. If you ate a serving size of meat that had the same number of calories as a cookie, you’d only be able to use 2/3rds of the calories from the meat, since the rest went into digesting the meat. Protein can increase your metabolism by as much as 35% for several hours after consumption.

Hot spicy food can boost your metabolism.

If you’re a fan of chili peppers, there’s good news for you. That heat from the capsaicin in the ribs and pith of the chili not only burns your mouth, it burns calories, too. Capsaicin helps prevent metabolic slow down and reduces your appetite by making you feel fuller. In a mega study using thousands of participants, people who consumed capsaicin burned about 50 extra calories a day. Unfortunately, if you consume chili peppers every day, your body adjusts to the heat and the thermogenic effect declines. Capsaicin is also an anti-inflammatory.

Food with fiber or omega3 burn calories and some burn fat specifically around the middle.

Food high in fiber has the same benefits as protein. It keeps you feeling fuller longer and burns extra calories for digestion. Fiber also slows the absorption of sugar, which levels blood sugar and reduces insulin levels that can spike and cause fat to accumulate around your mid section. Foods high in fiber include whole grains, oatmeal and brown rice. Foods with Omega3 fatty acids, like salmon, walnuts and kale, trigger fat burning.

Green tea contains EGCG, which promotes fat burning, especially around your middle. It also contains caffeine, which increases your metabolism.

Seeds and nuts have a thermogenic effect. Sprinkle some pumpkin seeds or ground flaxseed on your cereal in the morning to increase nutrition and burn extra calories.

Adding herbs and spices to your food not only boosts flavor without adding extra calories, it can boost health benefits and metabolism. Turmeric, especially combined with black pepper, has a thermogenic effect.

Foods like bananas are higher in potassium, which can boost your basal metabolism, which is the number of calories burned as you rest. Get your potassium from food rather than a supplement, as too much can have dangerous side effects.

Should I Work Out When I'm Fasting?

Should I Work Out When I’m Fasting?

There are a number of different types of fasts, from ones that last hours to ones that last days, so whether it’s safe to work out when fasting depends on how long you fast. If you’re doing a fast that’s longer than a day, you’re significantly lowering your energy level. For intermittent fasting, which can be from several hours to a day, the answer is a bit murkier. Most people choose a pattern of eating during an eight-hour window and fasting the other sixteen when they opt for intermittent fasting. It’s not necessary to give up your activity for that type of fast or give up all types of exercise even on a longer fast. Before you start any fast, always check with your health care professional.

What happens to your body when you fast?

When you eat carbohydrates, your body converts them and stores them as glycogen. Overnight your body is using the stored glycogen, since you’re not eating. It’s why the first meal of the day is called, “break-fast.” You’re breaking the fast of the previous night. There are good reasons to exercise in the morning before you eat and good reasons not to do that. If you don’t eat, but opt for intermittent fasting, where you extend your fasting time to far later in the day, your body will burn more fat for energy due to low glycogen reserves. It also could burn more protein in the form of lean muscle tissue. The less lean muscle tissue you have, the slower your metabolism, so there’s no clear cut answer to which is best.

Have your workout match your fast.

Are you working out every other day? If you fast for hours or a day, have your workout mesh with the days you don’t fast. If you’re doing intermittent fasting, exercise during your eight hour window where you eat. Have a small carb and protein snack before you workout and one within an hour after you finish. You’ll have the glycogen available to make your workout productive, keep your metabolism strong and the protein afterward can help with recovery.

Longer fasts require more planning.

You definitely won’t want to do a high intensity workout if you’re fasting longer than a day or two. That doesn’t mean you can’t exercise. Going for a brisk walk or doing some light exercising can be beneficial. If you feel light-headed when you workout, it’s your body’s way of saying you’re overdoing. Don’t add to the struggle.

  • If you’re breaking your fast right before you workout, keep the food intake small and eat at least a half hour before working out. You can eat a full meal if you’re eating 1-3 hours before exercising.
  • For intermittent fasting, stick with higher protein snacks, to help boost muscle growth and repair. Put nut butter on an apple for the perfect combination of protein and carbs.
  • Even if you’re fasting, remember to drink plenty of water. Hydrating frequently can help you stick with a fast, keep you feeling fuller and ensure your lack of energy won’t be due to mild dehydration.
  • Save your biggest meal for after an intense workout. Try to make it within the first half hour to an hour afterward. Your meal should have at least 20 grams of protein.

For more information, contact us today at Wholly You Fitness