Complacency

No Added Fat Day
by the Precision Nutrition Coaching Team

“One of the most unfortunate unintended consequences of the fat-free crusade was the idea that if it wasn’t fat, it wouldn’t make you fat.We can very easily get fat from eating too many carbohydrates, and the public was really directed to only focus on fat calories, when we really have to keep an eye on calories no matter where they’re coming from.”

-Dr. Walter Willett

NO ADDED FAT DAY
If your daily food choices revolve around the PN principles, then you likely already have many of the foods needed for a no added fat diet.

—What foods do you eat on a no added fat diet? 
Foods with little amounts of fat. 
That line never gets old for me. But seriously, you’ll want to seek out those foods with no added fats and low amounts of naturally occuring fats. Just read the ingredients label of any food you’re going to consume. If it’s got added oils, avocado, coconut, nuts or seeds in it, put it down for today.

You will eat: 

• Any vegetable 
• Any fruit (except avocado) 
• Any very lean protein 
• Any whole grain 

You won’t eat: 

• Oil 
• Butter 
• Margarine 
• Nuts/seeds (including coconut) 
• Fatty proteins 
• High fat fruits like avocado 
• Any fatty acid supplements

Fat isn’t a completely evil nutrient. Many of the foods it is found in can be extremely healthy and nutritious. As you well know, fats can exert an extremely powerful effect in the human body - both health promoting and health degrading, depending on the balance of fats in your diet.

To decrease cancer, diets rich in vegetables, fruits, whole grains, legumes and nuts seem to be the most protective. When fat intake is only coming from nuts, it’s kept quite low. One of the top 8 tips from the American Institute For Cancer Research is to:
“Limit consumption of energy-dense foods (particularly processed foods high in added sugar, or low in fiber, or high in fat).”
Studies suggest that too much fat, mainly saturated, is associated with Alzheimer’s disease, poor blood viscosity, breast cancer, cardiovascular diseases, kidney disease, diabetes, multiple sclerosis, and prostate cancer. Even a single meal with a high “bad fat” content can diminish blood vessel function and elasticity.

However, don’t forget that diets with ample unsaturated fats can protect the cardiovascular system, improve body composition, alleviate depression and preserve memory (to name a few).

WHAT TO DO TODAY
Eat a no added fat diet. After you do it, consider the questions… 
 
1. How did you feel eating this way? 
2. Was eating this way easy or difficult? How so? 
3. What was the best thing about eating this way? 
4. What was the worst thing about eating this way? 

ARTICLE

Last week we introduced Stefanie Tropea, co-owner of Punch Kettlebell Gym Norwalk, strongman competitor and all around fitness connoisseur. This summer Stefanie will be competing in her first strongman competition since taking time off to get Punch Gym Norwalk up and running, and she’s graciously accepted our request to be tracked through the duration of her training, she’s even offered to write articles for us ranging from training to nutrition to staying motivated. If you missed last week’s article check it out here, for this week’s, entitled Complacency, read below. When you’re done be sure to head over to her blog for more articles and photos.

Complacency

This week, the nail color is Lincoln Park After Dark — a deep eggplant, kind of like my diet. Like changing my nails, strongman training is about not being complacent, about finding something new. For example, I enjoy doing something I know most other women are not doing. It’s a competitive feeling. Yet what most interests me is that women can do this. Many women who come to Punch for the first time go straight for the smallest kettlebells we have. We tell them that we hardly ever use those, except maybe as paperweights. To their shock, we give these women the 16kg red ones, which they are then amazed to find themselves swinging.  

Swinging the heavy bells, the women are breaking through molds that are otherwise easy to stay in — complacency. That’s what AOS is fighting; “Follow No One.” This is why I do strongman, because fitness, for me, must not be about that complacency. I remember a woman who came into the gym and didn’t seem to understand why we keep pushing. She said it should be okay to stay in a plateau. She apparently did not understand that working out can be more than a boring chore with no meaningful goals.  

I do strongman, because I want to keep growing and make fitness a dynamic process. It’s cool to find out what my body can do. It’s a very personal thing. It’s one thing, as a trainer, to push others, but it’s another thing to push myself and see what happens.  

Walking into the gym before my workout, I’m filled with excitement, anxiety, and fear, but I have no doubt about going in and facing the weights. I know I will get bloodied and bruised and be in pain. What motivates me is that when I’m lifting the weight, while it’s going up, I know I’m going to get it up, even at 215lbs - no complacency. 

Of course, there are good days and bad days. On bad days, I seem to be unable to do even what I did the last time. I think, Can I really do this? But I stay at it and try to break through another mold. The challenge of fitness is not merely to lift, but to keep finding yourself. The pain of doing something new will pass, but the achievement will remain. One has to get comfortable with being uncomfortable. 
 
Stefanie Tropea is the co-owner and head trainer of Punch Kettlebell Gym in Norwalk, CT.  She can be reached at stef@punchgym.com.  Visit her blog at kettlebellstef.wordpress.com.  Her website is www.punchgym.com/norwalk.

FIT TIP

With the hustle and bustle of a busy schedule, filled with personal training clients and classes, I asked Stefanie if she could give us some advice on how she’s able to stay active when there just doesn’t seem to be enough time.  “I try to create quick workouts that offer the biggest ‘bang for my buck’.  I pair routines that present a perfect balance of strength and intense cardio - something that will get and keep my heart rate up.” 

She’s included one of her favorite routines and by the looks of it should do exactly what she says.  This 12 minute drill is tough, intense and most importantly, quick.

20 swings

1 min jumping jax

20 swings

1 minute burpees

20 swings

1 min mountain climbers

20 swings

1 minute jump rope

repeat for a total of 12 minutes 

STACI PICK

You all know Staci spent some time in San Diego and while there she took some time to visit the Kin Spa where she picked up this week’s beauty tip.  Use your favorite moisturizer and loose mineral powder and mix it with your fingers.  Just apply to create a flawless face. 

FOOD

Beyond their delectable flavor, avocados can be part of a healthful diet. In fact, 1 oz. has 50 calories and contributes nearly 20 beneficial nutrients to the diet.

Naturally sodium-free and cholesterol-free, Avocados act as a nutrient booster by enabling the body to absorb more fat-soluble nutrients, such as alpha- and beta -carotene as well as lutein, in foods that are eaten with the fruit.

Fresh avocado on sandwiches and toast in place of many other popular foods can reduce your intake of cholesterol, calories, fat, saturated fat and sodium.

While avocados pack a nutrient punch with nearly 20 vitamins, minerals and phytonutrients, the creamy texture of the fruit also gives dishes a delicious taste. 

STEF’S PICK

How many of you have ever had the pleasure of a deep tissue massage?  For those of you who haven’t, deep tissue massage is a type of massage therapy that focuses on realigning deeper layers of muscles and connective tissue.  It is especially helpful for chronically tense and contracted areas such as stiff necks, low back tightness, and sore shoulders.  Very similar to a classic massage the difference is in the amount of pressure applied.  Deep tissue massages are slower and the focus is deeper and concentrated on areas of tension and pain.  For Staci this turned out to be one of the best things she’s done in a long time.  Shortly after her massage she found herself jerking the 24k and snatching the 20k.