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Importance of a Warm Up

leg-swingLet’s get to it already! might be what you’re thinking as you run in from work ready to burn off some stress – or drag through the door ready to get it over with. The warm up might seem unnecessary or redundant in this mindset. I challenge you to approach your workout and your warm up with a different mindset: peace, focus, and preparation.

I find that if a strain or sprain occurs, it’s usually at the beginning of a workout. A lot of people run in from work after sitting in traffic anxious, annoyed, stressed, etc. The stress of the day (or thinking of the day ahead) sits on their shoulders and tightens their muscles. Tight, stressed muscles and joints are injured easily, and this is a reason why the warm up is extremely important to set the tone of the workout. Use your warm up as time to settle your mind and focus on being present in every movement.

During a warm up, you are also shifting blood flow to your muscles in order to enhance the delivery system of what they will need to perform your workout. Your blood carries special “packages” of nutrients and water that your muscle needs in order to contract and move your body. If the special packages haven’t arrived when needed, your muscular system can’t function properly and injury can occur. This can also happen if you’re not getting the proper nutrients in your daily food intake (if there isn’t enough in your system, it’s certainly not being delivered), but that’s another topic for another day!

Your warm up should be about 5-10 minutes long. It takes longer to warm up the body with age and in cold temperatures, so also take those variables into consideration. Your warm up should consist of exercises or movements that you are already familiar with – this is not the time to do new and crazy things. This is 5-10 minutes for your mind and body to connect. This is a time to shift blood flow to the areas you will need it and move your joints through full range of motion after they’ve been stiff all day/night. This is a time for you to leave your problems at the door and “check in” to your workout. Never skip your warm up!

Deviled Avocado Eggs


Deviled Avocado Eggs

3 hard boiled eggs, cut in half
1 large avocado
2 tsp lime juice
1 tsp cilantro
Pinch of garlic powder, salt and pepper
Sprinkle with paprika, optional

Remove the cooked yolks from the hard boiled eggs into a bowl.
Add the avocado to the bowl next.
Then add the remaining ingredients and mash together well with a fork.
Add the mixture to the egg halves
Sprinkle with paprika if desired.


The Guilt Trap: Eating “Badly”

bingeeatingThe Guilt Trap begins with the statement, “I fell off track with my plan to eat well and I feel so guilty about it.”

Feeling guilty is not at all productive in this scenario. You might think feeling guilty will help you not do it again or help you get back on track, but I believe it’s the primary reason people stay derailed. It becomes a negative cycle you can’t get out of. You CAN fix it, though, if you’re willing to work on your mind.

Instead of entertaining negative thoughts about what you just ate, allow yourself to be human and say, “well, that happened” and move on. It’s not easy and it won’t get easy overnight. It takes time to retrain your brain, especially because most of us have conditioned ourselves to feel guilty about food for most of our lives. Have patience, and allow yourself time and practice to reverse that.

Later, when the moment has passed, ask yourself WITHOUT JUDGEMENT “why did I eat that / why did I eat that much?” Being able to pinpoint where you were at emotionally or physically at that moment can help you acknowledge it when it happens again. Here are a few examples:

• Maybe you haven’t been eating much during the day and then binging at night. That means you need to start eating more during the active portions of your day.
• Maybe work/life has been stressful and you’re using food in an attempt to feel better. If it happens a couple times a week, so what? This too shall pass. If it’s every day, check in with yourself when it’s happening, and find something else to do/eat.
• Maybe you’re out with friends, feeling happy, and eating everything in sight because it’s there. Again, if this is an occasional occurrence, let it be. If it lasts an entire weekend every weekend, ask yourself where you can make some modifications. Maybe breakfast and lunch are healthful meals, then you incorporate something you’re craving for dinner.

I believe that if we spent less time feeling guilty and judging ourselves, we would get out of our own way, and it would be a whole lot easier to accomplish our goals. I have one more scenario for you to consider: What would you say to your overweight child that just ate a few too many cookies? How long would you make your child think about the cookies he/she just ate?

I think you know where I’m going with this… so I will leave you with that 🙂

Ashley Brodeur, MS, CPT
Owner, Active Lifestyle Fitness, LLC

Patience: a downfall of the great

runningThis post is inspired by the Olympic men’s 5000m trial run that I watched last week. I love the Olympics, and I think there are a lot of life lessons we can learn from them. If you watch the track and field events, you know that a lot of times they run in a pack and pace themselves until the last stretch when they run like hell to make it to the finish line first. In this 5000m race, one man decided halfway through that he was going to sprint ahead of the pack. The announcers were doubtful of his approach, and began to discuss how patience is key in this event.

I can only imagine what it feels like to be in the event of your life having to practice that level of patience. I wish I could tell you I am the master of patience, but I struggle with it at times just like everyone else. I have, however, learned a lot about patience from my clients’ bodies.

I think we all know that body transformations don’t happen overnight, but practicing patience in this process proves to be a challenge for most. When I hear “I’m going to cut all carbs, only eat chicken, join a pyramid scheme supplement program, do cardio 2x day”… I am doubtful because you’re my track star running the race and you’re sprinting in front of the pack. I know that if you pace yourself and stay dedicated to the journey, you will make it to the finish line strong. I also know that choosing to sprint in front of the pack will lead to failure. You’re pulling out all the stops at the beginning of the race and will have nothing left for that last lap. Patience will help you win the race.

In the 5000m trial, the bell rang for the last lap and the pack started to run like hell, leaving that one man that was in front in the dust. The moral of this story is, have patience, pace yourself, and listen to your coach. It will be one of the most challenging tests of your life because we all want to be ahead of the pack NOW. Your body needs time to process, adjust, and balance. Slow and steady wins the race.

Ashley Brodeur, MS, CPT
Owner, Active Lifestyle Fitness, LLC

Binging and Purging: More Common Than You Think!

Healthy-eatingMany diet programs and pyramid schemes make their money off of the thought that women eat too much. It must be true that, if you are overweight, you must sit around all day and stuff your face. You must be eating brownies for breakfast and ice cream sundaes for lunch and by simply “controlling your portions” and exercising, you will lose weight. Would you believe me if I told you that I don’t buy into that for the majority of the female population?

Ok, you’re thinking “…but I watch ‘My 600lb Life’ on TLC and that is definitely the issue!” For some people, it is, but I’m talking about the average woman that has 30-50lbs to lose and can’t seem to get it to budge. Do you eat healthy snacks at the office, order a salad for lunch, and still struggle to lose weight? These might be some reasons why…

1) You’re binging and purging. No, you’re not vomiting in the toilet, but you exhibit disordered eating that needs to be addressed. You are stuck in a negative cycle that keeps you at the same weight. You’re going wild on the weekend (binging) and then eating very little during the week to compensate (purging) until you do it again the next weekend. Another common issue: You’re eating very little during the day, binging at night, and eating very little the next day because you’re not hungry from the binge the previous evening.

2) You’re lying to yourself. I can’t preach enough about the power of food journaling. When you do it correctly, it forces you to face the music. Your weekend binge is 3000+ calories each day. When you come home from work and eat everything in the cabinet because you didn’t eat enough during the day, that’s an extra 1000+ calories. You can’t fully comprehend what you’re doing to yourself and your progress, though, if you’re not journaling or not journaling honestly.

For some women, it is an issue of eating too much, and that can easily be corrected. But if you fall into the binging and purging category I described (as I believe a large majority of women do), you have disordered eating habits. You’re compromising your health, quality of life, and weight loss progress. How do you fix it? Get rid of the thought that food is a reward for a tough week at work and/or a coping mechanism for stress. Eat enough high quality food during the day so that you’re not starving at night. Enjoy your weekends, but turn the binge into just one special dessert or meal you’ve been craving. Strive for balance, not extremes, and your body will align with the goals you have set for yourself!

Why you need to stretch after barre class!

figure-4-stretchLife is busy. We are often trying to cram our workouts in between errands and work just to get everything done that we need to do. It may seem that stretching at the end of your workout ranks low on your list of priorities and can easily be skipped, but I would strongly encourage you not to. Here are some reasons why:

1) Barre class is high repetition work, making the muscles short and tight. It’s important to spend a few minutes encouraging those muscles to return to resting length. Walking around with short, tight muscles WILL lead to injury.

2) Stretching promotes blood flow to the muscles. Barre training is intense muscle work, and we need nutrients to quickly return to those muscles to begin repair. If you’re looking to shape and sculpt your body, you need to assist in the repair process!

3) Stretching brings your heart rate and blood pressure down. Too many of us suffer from anxiety and stress that raises cortisol levels, leading to illness, injury, and making it difficult to build muscle and lose body fat. Taking a few minutes and “reset” your mind and body after your workout will benefit you today AND tomorrow.

4) You are supporting the people around you in completing the “journey” of your class. It’s important to end an intense class in a “zen” place, and by stretching at the end of class, you are enhancing the positive energy in the room and supporting your class members in their journey. Your class members will appreciate you completing the experience with them!

These are just a few of MANY reasons why stretching is important after your barre class (or any exercise session). Stretching has a lot to do with getting the results you want for your body. It may feel unproductive compared to the intense muscle burn during barre class, but stretching will benefit you in many other ways. And if you don’t do it for you, do it for those around you to encourage the “zen” of the space and the essence of teamwork!

Homemade Protein Bars

4 scoops Quest Peanut Butter protein powder
1/2c natural peanut butter
1/2c oat flour
1/2c water

Knead all together in a bowl, shape the ball into a rectangle (on wax paper or baking dish), and cut into 8 bars. Then put them in the fridge for several hours to harden.
Calories: 170, Fat: 9, Carbs: 8, Protein: 16

PCOS and Carbs

1546_38447_1_1_9727It took me a long time of reading and experimenting to discover that my body has a love/hate relationship with carbs that is more severe in women with PCOS. Sometimes I fool myself into thinking, ‘yeah! I can eat more carbs because I exercise and lift heavy!’ Then I do, and I instantly regret it. Living with PCOS is about finding that delicate balance between how many carbs your body can process without gaining fat and how few carbs you can get away with before you’re running to the store for cake.

If you don’t exercise, you can probably get away with a no carb diet. Regular exercise is crucial for managing your PCOS symptoms, though, so I wouldn’t recommend going that route. If you do exercise and you go too hard or you don’t find the appropriate carb balance you body needs, you will be eating everything that’s not nailed down by the day’s end. It has nothing to do with your willpower or dedication. It has everything to do with your body’s reaction to what you’re doing.

My body responds best with 1 serving of carbs before and 1 serving after my workouts. I may also have another serving of carbs later in the day if I’m feeling particularly hungry, but under 100g daily seems to work best for my body. I don’t have carbs at breakfast (though I do have protein/fat) because I will feel hungry and crave carbs for the rest of the day. If I indulge in sugar or processed carbs, I need to make sure I can lay down shortly after, because they wreak havoc on my body. As delicious as they taste, they’re usually not worth the aftermath.

My body reacts differently to a variety of “healthy” carbs as well. For example, I feel great when I eat 1 serving (1/2c) of rolled oats or quinoa. If I eat 1 serving of sweet potatoes or rice, however, I am hungry and have cravings for sweets within an hour. I strongly recommend everyone (not just PCOS women) experiment with carbs. Eat 1 serving of carbs and notice how you feel within 1 and 2 hours after that meal. I think you will find that your body has different carb preferences as well.

Lastly, I want to reiterate that everyone’s body is different. I am giving you this example of how my body tolerates carbs so that it may stimulate you to start thinking about your carb intake and how it’s affecting your body. Figuring out the formula for your body’s nutritional needs is key to feeling great with PCOS!

Ashley Brodeur, MS, CPT
Exercise Physiologist
Owner, Active Lifestyle Fitness, LLC

PCOS Part III: treatment

Pills spilledOnly recently have doctors begun to recognize and diagnose PCOS (Polycystic Ovarian Syndrome), and research is being conducted as the medical community realizes how prevalent this condition actually is. The biggest challenge doctors face in prescribing treatment is that PCOS affects every woman differently, so there is no one-size-fits-all approach. The best that can be done at this point is treat and manage symptoms. Some of the most common treatments are ones that I’ve tried and listed below.

Birth Control Pill: This is usually the first line of treatment for women with PCOS because it regulates your menstrual cycle, lessens heavy bleeding, and some pills contain Spironolactone which helps with hormonal hair growth. I started on Yasmin when I was diagnosed by my OB/GYN in 2006 because I had irregular periods. It did regulate my periods, but after 8 years taking it, I decided to try a more holistic route. After being off of the pill for 2 years, I attempted it again (for the purpose of birth control), and it sent me spiraling into a pit of depression and wacky mood swings. It’s important to notice how your body reacts to the addition of synthetic hormones; especially with PCOS because I believe we are more sensitive than most. It may take a few different pills to find one that works for you, or you may opt not to use one at all. Just because you are diagnosed with PCOS does NOT mean you have to treat it with a birth control pill!

Metformin: This is a diabetic drug that is also used to help women with fertility issues, however, I don’t believe it’s necessary to treat PCOS if you are not trying to conceive (unless your glucose levels are out of control). I started on Metformin in 2006 at my next stop to an endocrinologist that supposedly specialized in PCOS patients. She prescribed me 2000mg, and if you know anything about Metformin, you know that’s a high dose even for a diabetic. I started with 500mg and slowly increased the dose as instructed, only to spend every morning at my work desk feeling dizzy and nauseous. I decided that figuring out how to eat properly for PCOS would be a better choice for my body than Metformin.

Acupuncture: I haven’t seen any research on the direct effects of stress on PCOS, but my body tells me that stress makes my symptoms worse. After dropping the birth control pill, I decided to try acupuncture. My stress levels happened to be very high at the time, and I can’t tell you for sure that acupuncture did much for my PCOS, but I can tell you that slowing down and laying on a table for 30 minutes was help enough to lower my stress levels. I can also tell you that since I went off the pill and had acupuncture treatments for 3 months, my menstrual cycle has never been more regular in my life.

Diet & Exercise: Let’s face it, nobody likes this as an answer for treatment for any condition because we are a culture that likes to pop pills to fix problems. I can tell you from experience, though, that you can resolve the majority of your symptoms by taking care of your body. You don’t have to run 3 miles and live on chicken and broccoli, but doing something that gets your heart pumping every day and eating natural foods will benefit you most in the long term. I no longer take any medication to treat my PCOS symptoms; I treat them solely with diet and exercise, and I’ve never felt better!

Ashley Brodeur, MS, CPT
Exercise Physiologist
Owner, Active Lifestyle Fitness, LLC

The Truth About Weight Loss

Weight-Loss-PlateauWeight loss is a tricky beast, and sounds easier in theory than it is in reality. Many people have misconceptions about weight loss and set themselves up for disappointment by not understanding what it actually looks like. Here are some of the key points to keep in mind on your weight loss journey:

1) You have to be ready to reach your goal. Are you willing to give up ALL of your excuses? Really? Weight loss takes a lot of focus and dedication, and excuses are obstacles that will hinder the process. Before you set your sights on a big goal, make sure that you are really ready to take on the challenge and accept no excuses from yourself. Giving up the excuses will clear your path to the finish line.

2) Don’t expect a running start. Expect your body to do weird things in the first 6 weeks of starting a new training program. Some people lose weight, some stay the same and lose inches, and some lose weight and lose inches. The reality is, your body is trying to figure out WTF you’re doing and how to respond to it. After 4-6 weeks, it will respond to your brain’s mojo, and the scale should start trending downward.

3) Even as you’re losing weight, you will have “fat days.” Yesterday you were svelte and defined, and today you feel like a bloated sausage. That is perfectly normal, and does NOT mean what you’re doing is not working! One day of bloated sausage is just that – ONE DAY. Do not throw in the towel and invite your friends Ben & Jerry over for a pity party. Tomorrow is a new day, and you may feel even better tomorrow than you did yesterday!

4) The road to success is not a straight line. You will have times that your body will plateau for a week or two, especially if you have a lot of weight to lose. Your body needs time to readjust and balance itself out every once in a while, and you should let it. If you still have a lot of weight to lose and your weight plateaus for more than 2 weeks, you should re-evaluate what you’re doing, because it’s probably time to make some changes.

5) Your body has a “happy weight,” which you may not agree with. I don’t like to set final weight goals with my clients because, the reality is, nobody knows what that’s going to be. If you’re 45 y/o, you are not likely going to weigh what you did at your best shape at 25 y/o, but you may be able to wear the same size jeans! Your body will eventually reach its “happy weight” and plateau. It may not be at the number you want, but who cares? You will be happy with your accomplishments at that weight, and it will have been worth all the hard work!

Ashley Brodeur, MS, CPT
Exercise Physiologist
Owner, Active Lifestyle Fitness, LLC