Popular Drug... Unpopular Results?

There’s a popular weight loss drug running around (no pun intended) that you most likely have heard of. It’s known as GLP-1 or Semaglutide, and is most commonly found under the brand names Wegovy or Ozempic (note: only Wegovy has been authorized by the FDA for weight loss, while Ozempic is often used off label)

 It “promises” weight loss at a good clip, and it delivers, but at what cost? Some are touting it as a miracle drug, while others claim that it causes more harm than good in the long run. Let’s see what science says.

Weight loss in theory is SIMPLE. Eat less than you burn and you will lose weight. This popular drug is helping that simple approach by making you full quicker and longer and cutting your “cravings” by regulating blood sugar. Click here to learn more about how Semaglutide works.

It does a good job at what it’s touted at. Yes, you WILL lose weight. The caveat is “at what expense”? Now, please note I am NOT a doctor or prescriber of this medication and can not speak to short/long term side effects or symptoms. As a certified trainer and nutritionist my focus is on the increasing news surrounding muscle loss, in addition to fat loss, while taking these kinds of drugs.

As I’ve written about before, it’s not just about weight loss. It should be about fat loss. Fat is inflammatory tissue that can have negative side effects on the body and increase your risks of a variety of health concerns like Heart Disease, Stroke, High Blood Pressure, Arthritis, Diabetes and more.  Muscle mass, on the other hand, is anti-inflammatory tissue and increases our metabolic energy resulting in increased calorie burn while at rest, a stronger immune system, improved energy levels and better sleep.

New studies are coming out, finding that some people taking this drug are losing more muscle mass than what was expected. While this is concerning, I think it’s important to take a look at the lifestyle changes being made, not just the drug being taken. Because Semaglutide reduces your appetite dramatically, it’s easy for people to cut calories and lose weight without changing their diet (they’re just eating less than they were before) or adding in exercise into their routines. However, by not changing your bad habits, simply reducing your calorie intake overall will result in overall weight loss, both the good and bad kind.

So does this mean you shouldn’t look into a drug like this if you’re looking to lose fat? Not necessarily! Jtab is here to tell you there are a few key things to consider if you decide Semaglutide is right for you. (And quite frankly should be a part of your habits with or without the drug!)

Here they are in list view (I’m all about making it easy!)

1)      Focus on protein. No, seriously! Are you getting as close to your bodyweight in protein each and everyday? Because you’re reducing the overall food your consuming, the actual meals that you do eat while on the drug NEED to be protein centric/based. This means adding good quality protein powders or bars into your routines if you struggle to get enough from your regular meals. IF you are lacking in vitamin/nutrients from veggies you can always supplement with a good food based multivitamin.

2)      NEED to Strength Train! Building of strength and muscle during a weight loss period helps to KEEP as much muscle on your frame as possible. While we’ve all hear about cardio and weightloss, in reality serious strength training should be the first form of exercise while on any kind of weight loss drug or program. This keeps your body from disposing of muscle mass as it burns calories and keeps your muscle “important” to maintain.

Without these two important things, your weight loss WILL be lots of muscle, as it is metabolically demanding for your body to hold onto. This means that your body will want to “get rid of” it first, unless you are eating lots of protein and lifting weights. Not only will you FEEL the negative side effects of too much muscle loss, but you’ll see it in the mirror as well. Despite the scale going down you won’t see the true changes in your body that you’re looking for. Trust in the process, trust in the science!

Are you considering a weight loss program or drug? Reach out via email jtabtraining@gmail.com or via Instagram @Jtabtraining for help with nutrition guides, strength training programs and support!

Countdown to 35: Part 3

Countdown to 35: Sliding Back, Pushing Forward

February may have been the shortest month, but for me it’s been the hardest so far. Between Valentine’s Day treats, many busy working days, and cold weather that makes me feel like snuggling down on the couch, I’ve really struggled to stay on track this month.

Did I back slide a little? Yup. I had a few days (ok maybe more than a few) where all I wanted was pasta. The combination of lack of sleep and stress made me crave comfort food. And I indulged in that craving a few days.

However, what I find important to remember is that just because I may have gained back a pound or 2 this month, it doesn’t mean I should throw it all away.

I think that’s a common trope when it comes to dieting. Maybe you sneak a piece of bacon or a donut in the morning. And once that happens, it feels like the rest of the day is screwed so you might as well just eat whatever you want.

I know this, because I think like this too.

However, during this process I’ve been really focused on not only shifting my habits, but shifting my mindset on how I look at food and “dieting”. And this way of thinking has been one of the biggest challenges for me.

I mean, if you spilled a little coffee on your shirt in the morning you wouldn’t say “screw it” and pour the rest all over you, right? Instead, yes, is a little coffee stain annoying? Absolutely. But is being covered in coffee going to impact your life significantly more? Also, yes.

I think that’s my message to myself this month. I had quite a month in February. It flew by quickly and contained a lot of very good and very stressful moments. A lot of the month I was just trying to function day-to-day, and I think I did a pretty damn good job.

As we head into March, instead of feeling guilty or down about not losing the weight I wanted to last month, I’m going to refocus and go back to the best practices moving forward. Will it be perfect? I can guarantee it won’t be. But it will be my best try!

Countdown to 35!

I turn 35 in 5 months and I’ve never weighed more.

Well, unless you could when I was pregnant but really that’s more like a person and a half. It’s the post pregnancy weight I’m having the problem with.

I’ve never struggled with exercise. It’s always been something that I enjoyed, and something that I do pretty regularly. Besides twice a week sessions at JTab, I ride my Peloton 2 days a week and do Barre body weight classes at least once. Add in 2 VERY active kids including a 1 year old who seems intent on trying to slide down the stairs head first, and I’m pretty much in constant motion.

My issues with my weight lie solely in my nutrition (or lack there of). Between these wild children, 2 business, and trying to fit in exercise and a social life, that leaves very little time for prepping, cooking and even consuming food. Most of my meals are grabbed out of a cabinet, leftovers my kids didn’t eat, or take out.

It’s this complete lack of regard of what food I’m putting into my body that lead to the position I am now. After having my second baby I just never lost the extra weight that I packed on, and can barely sip most of my jeans up.

So, at the beginning of 2023, after yet another day of staring at my closet and hating everything I put on, I decided to finally do something about it. I am going to be 35 this year. I have 2 young children and 2 growing businesses. I want to be able to keep up and enjoy all of that. Plus I didn’t want to have buy brand new clothes…

With all that in mind, I met with Joey to talk through what steps I could start making to turn things around and feel better at 35 than I did in my 20’s. At first it can feel really overwhelming, but we decided to tackle small pieces at a time, and build on those. While the goal may be to lose weight, it’s also to create a sustainable lifestyle that leads to long term health.

The first think I needed to implement in my routine was structure and accountability. Without a solid plan, or “rules”, around what I was eating, I knew it would be nearly impossible to break all the bad habits I had built over the past year. That’s why I chose Intermittent Fasting (more on that soon). While eventually I will lighten up on things, I know that right now the strict structure around when to eat, how many calories to eat, and how much max’s (or minimums) I needed to hit each day in my Macros is the best chance I have for success. I’ll dive into this plan in future blogs after I get a few weeks under my belt.

The second part of that equation is the accountability part. I also know that if I don’t have someone to answer to, it’s way easier to let things slip. While Joey will be a part of that, this blog (and anyone reading it) will be a part of that also. It’s the idea of telling a group of people what I ate that week, that makes me second guess my portion sizes.

So, with all that set, I’m going to start of this journey by telling you all my current weight and goals. That’s right. I’m going to put my actual weight out on the internet for all to read…… 168.4. Whew. I did it.

Now, with that over, I can look forward to my goal of getting down to 145 by my 35th birthday in May. And you’re coming along for the ride!

How To Deadlift Without Hurting Your Back

Many people are nervous to deadlift heavy weights because they are afraid of hurting their backs. Here is a quick queue from Coach Joey to help you stay in position and get stronger.

FREE PT Screen at JTab!

Join Peter from DPR Dynamic at Jtab Training 9/17 from 9am-1pm for a FREE 20-minute screening session. Learn about exercises to prevent injuries, and stay at the top of your game. Scan the QR code below or click this link to save your time: https://calendly.com/staff-34/20-min-injury-screen?month=2022-09

The Power of 1

With Back-to-School right around the corner, everyone’s schedule is about to change. For some, Back-to-School season means more free time and a break from the crazy summer. For others, it means the return to tight schedules means less time for the “extras” like working out.

That’s where the Power of 1 comes in.

Don't sleep on "only" one HEAVY strength session a week. What it does is nothing short of amazing for your body and health.

• It keeps tendons, ligaments, muscles strong and resilient to injury, better prepares you for accidental falls, keeps you in the game (of life or sport).

• It "keeps" muscle while attempting to lose weight (at least one heavy lift a week is super necessary for a proper fat loss phase).

• It keeps you as strong as possible during a super busy time so when you get back to 2-4 times a week, you won't be too far behind.

What it doesn't do... it won't get you jacked, super muscular or ripped due to not enough volume or frequency. But if once a week is all that you can fit in, the pros far outweigh the cons.

Please reach out to me soon to set up an assessment to get going on your Fall schedules and fitness! You can text me at 401-529-5089 or email jtabstrength@gmail.com.

I can help, I will help, if you put the effort in. I'm motivated to help more people, are you in? Will you be one of the new Jtab members?

A Female Athlete’s Toughest Competitor: Food

Before I begin this blog, I would like to introduce myself. I am Catherine Schultz, a Junior Exercise Science student with a minor in Psychology and Nutrition. I am interning with Joey this summer to complete my second internship required by my college, Endicott College in Beverly, Massachusetts. I am passionate about helping athletes reach their potential whether its in the weight room, nutritionally, or mentally. I have struggled with staying injury-free the past year and a half which is why I care so much about this topic. Eating quality food is what has helped me grow as an athlete on the track/course and in the weight room. I am now able to lift more than I could have imagined (also shoutout to Joey for the guidance) and feel stronger hitting my times on the course. With that being said, I hope that this blog answers some questions you may have and offers guidance to those who need it from someone who has struggled too!

Now, let’s dive into the real topic of this blog: food. I am sure many of you reading this question how, what, and when to eat. Don’t worry I have the same question too, but hopefully I can provide some incite on how I tackle these questions.

As a female college athlete, I have to make sure I fuel properly not only to achieve my potential athletically, but also to succeed in the classroom. If I am not fueling enough to exercise, I will never be able to do well in school. This is why staying on top of eating enough carbohydrates, protein, and fat is critical. Carbohydrates, fats, and proteins are the three key macronutrients and are essential to our body’s functioning. Without them, health issues could occur, too much of them and health issues could occur too. Finding a perfect balance for YOU is going to be a game changer, literally and figuratively.

Let’s break it down further and give you a run down of how a day could go. I typically have classes in the morning to mid-afternoon. Starting off the day right with a bowl of oatmeal and some fruit like an apple or orange are my go-to. The oatmeal offers carbohydrates, more specifically with a low glycemic index to give me energy (carbohydrates are your main source of energy and low glycemic foods are able to be digested slower and cause a slow progression of sugar into the blood stream), adding a scoop of protein power or some nuts cover your protein needs (this helps with muscle growth, cell growth, hormones, and basically keep your body functioning), and finally adding some honey for fat (also helps with cell function and energy). In between my classes I try to add in a protein bar or a banana for a quick source of protein or carbohydrates. After my classes I eat a pretty big lunch before I do homework and then practice around 5. Making sure I properly fuel for practice is very important so I can run the times I want to. I try to eat a salad with some chicken and almonds for protein, quinoa for carbohydrates, and some vegetables too. I will also add in a small sandwich with meat, cheese, lettuce, and tomato to cover the remaining needs. Right before practice typically 30 minutes before, I will either eat a high glycemic index carbohydrates (these cause a rapid rise in blood sugar and are digested rapidly) to provide a quick energy boost such as a fruit snack or a banana, but if I feel like I will not digest it in time, I will take a few sips of a Gatorade. After practice is the most important time to fuel! Helping your body’s muscles synthesize or in more simple terms heal and grow stronger is protein’s main job. A key point to understand though is to eat carbohydrates before you eat protein or your protein that you just consumed will be utilized as restoring energy. Carbohydrates are prioritized over any other macronutrient. On top of that, it is recommended that you consume about 20-30 grams of protein per meal to make sure you can achieve your nutritional needs. To achieve this, I may eat some salmon for my protein needs, rice or quinoa for my carbohydrate needs, and peanut butter for my fat needs. Finally, a tip to adding remaining protein may be eating a smoothie bowl or protein shake before bed.

To wrap this up, I would like to point out a few key takeaways. First, eating is personalized, no one person is going to be the same. With that in mind, you may think that you are eating too much, but trust me, you probably need to eat more than you think you do. Second, timing is important! Eating carbohydrates before you eat protein. Eating high glycemic index carbohydrates before you work out and low glycemic index foods at night and morning to help with your body’s processing of energy. Lastly, make it fun. If you eat the same food all day every day, it may be difficult to stay disciplined to eat the amount of carbohydrates, protein, and fat you need. Cancel

Thank you for taking the time to read this! I hope you enjoyed it as much as I enjoyed writing this blog

 if you have any comments or concerns feel free to contact me at:

Cschultz@mail.endicott.edu or (401) 644-2859

Guilt Doesn't Work

How many times have you overeaten and felt guilty about it? You’ve indulged in a large or high calorie meal and then immediately think that you have “burn off” those extra calories or you’re going to get “fat”. Well I’m here to tell you that the guilt trip doesn’t work. You’re still going to feel guilty, and you’re still going to overeat the next time. Instead, shift your mindset to “use” those calories for good, instead of just trying to get rid of them. Check out the video below to learn more!

Protein.... Again

We talking about Protein again, Coach?

 Yes, yes we are!

I think this shows you how important the topic is to. Today I wanted to break it down a little to help you figure out how to get more protein in your diet. Here’s a simple way to look at it.

On a typical day you eat 4 meals a day: either 2 snack and 2 meals, 3 meals and 1 snack, or 4 smaller meals.

The Goal for everyone at least should be 100 grams of protein a day. That’s at least 25 grams of good quality protein per “meal”. But attempting to meet that goal each meal, you can get so much closer to that 100 gram benchmark.

Now, obviously not every meal is going to be the same every single time. Most people’s dinners are slightly higher in both calories and protein, so one of your smaller meals could be slightly less. As an example, Greek Yogurt at 15-17grams of Protein is a great snack, if your dinner makes up the other 7-10 grams missing.

So, why is protein soo important, especially to people over 30? It’s called sarcopenia, age related muscle loss and muscle protein synthesis. What all these big words mean is that you start to lose muscle mass over 30 with inactivity and also don’t break down protein as well as you did when you were younger. So even though you may be consuming the same amount of protein as when you were younger, you’re no longer able to use all of it for muscle preservation.

How do you combat this aging issue?

1)     First and foremost make sure you are getting in well over 100 grams of protein a day! This is really why I suggest EVERYONE make a protein shake a day to bump up your numbers so it doesn’t all have to come from food. They are quick, easy and very tasty when made right! They also help you add large amounts of protein to your diet, without adding too many additional calories.

2)     Next, make sure you are strength training to prevent muscle loss (if you don’t use it, you lose it principle).

3)     The third thing that isn’t talked about lots is adding a digestive enzyme/HCL supplement to the mix. I take these with meals that have high fat. My go to is Body Health’s Full Spectrum Digestive Support. This gives you all the “tools” to digest proteins, fats and even carbs better. It will make you less bloated after even a big meal and you will actually “use” the protein you are eating/drinking.

So get in that protein people! And keep an eye here on the bog for more protein tips and tricks, because you can be guaranteed I will be talking about it again!

Sprint for Fat Loss?

Usually we want to say “it’s a marathon, not a sprint” in the fitness field. This eases anxiety over having to look a certain way tomorrow or getting results like yesterday. Also, as many people know, if you want to do it right, it’s going to take time. While I completely agree with the above is most situations, I thing the opposite is true when it comes to fat loss. Here me out! I’m going to steal a saying from a World Renowned Strength Coach named Dan John.

"Fat loss is an all-out war. Give it 28 days – only 28 days. Attack it with all you have. It's not a lifestyle choice; it's a battle. Lose fat and then get back into moderation. There's another one for you: moderation. Revelation says it best: 'You are lukewarm and I shall spit you out.' Moderation is for sissies." - Dan John

He happens to have been a Theology Professor as well, hence the Revelations reading.

I think he’s onto something, and here’s why. How many of you out there have been “trying” to lose those 5-20lbs all year, depriving yourself of all of your favorite foods. How many OVERSTRESS about fat loss ALL YEAR LONG? How many people are “over it” cause it’s been 5,498 months straight they’ve thought about fat loss? And how many of you have done all of this and still aren’t seeing the scale change? I hear ya. It can be frustrating and cause undue stress.

So, instead of doing all of that, here's a better approach. Take one month, plan ahead when there are very few distractions (possibly a month or two before Summer “festivities arise”) and CRUSH it. Literally crush it. Get super strict tracking your calories and macros, and don’t allow yourself days to “cheat”. 30 days of work and see how much fat you can literally lose in 28-30 days. Even if you gain some of the weight back, you’ll most likely still be at a net lose. From only 1 month of extreme living. And to be honest it doesn’t have to be that extreme if you plan ahead with a Nutrition and Strength Coach (hmmm…wonder where you can find one of “those” peoples around).

Now, this doesn’t mean that the rest of the 11 months will be a free-for-all. There has to be a few “rules” to live by. Most of these rules center around moderation and portion control, so you can enjoy food, without undoing all of the work you’ve done.

Another benefit to going strict for a month? There is a hormonal adjustment to getting leaner. Your body becomes better at staying leaner and your body utilizes calories much better (hello insulin sensitivity).  

Ready to get started? Contact Coach Joey to set up a nutrition consult to put together the best plan for you and your goals.

Myth Busters: Strength training will make you look like The Hulk

I don’t want to look like the Hulk/Arnold/etc.

If I had a penny for every time someone (mostly females but some males also) said this to me, I think I’d be able to retire now.

Here’s the deal - raw and brutally honest. You can not, and will not, look like a bodybuilder by “accident”. There is 0% chance of it happening, and yes I will take those odds. This is especially true for people just starting out into strength training, however it applies to even advanced weight training people. Take me for example - Last time I’ve checked I don’t look like a big huge bodybuilder, and I’ve been lifting for over 22 years.

I know people see these huge bodybuilders in magazines/commercials/TV and think, “wow I don’t want to look like that, so I don’t want to strength train”. It’s Dr. Spencer Nadolsky says (aka the Dr That Lifts) - “When people tell me they are scared to lift weights because they think they will look like a pro bodybuilder…. I tell them that’s like being scared to drive because they think they will becomes a nascar driver.”

You don’t “become” a bodybuilder overnight, or even after years of consistent weightlifting. Simply ask all the people that are actually TRYING to become one. It doesn’t happen by chance. In reality, it takes years of heavy training (think 2-3 hours PER DAY) and super strict dieting (think 500-1000 calories a day) to achieve results like that - and most people don’t do those things on “accident”. 

In addition to the above it also takes….

LOTS OF STEROIDS! Yes, you heard me, female bodybuilders are all on steroids, male bodybuilders are obviously all on steroids.

So unless you are going to start lifting 3 hours a day, cut your diet to 500 calories and start sticking a needle of high dose testosterone/deca/steroid then you can COMPLETELY forget about looking like a “huge bodybuilder” any time soon.

OK, so now that we’ve addressed this myth can we focus on lifting heavy for all the health benefits that come from proper strength training? Besides weight loss/body toning strength training has also been shown to help you burn calories more efficiently, lower your risks of falls/injuries, improve your heart health, reduce your risk of diabetes, promote greater mobility, make your bones stronger, boost your mood and improve your brain and mental health.

Have you run out of excuses yet? If so and you’re ready to get started, reach out to Joey at jtabstrength@gmail.com or swing by the gym to learn more about a strength training regiment that will provide all of the benefits above, and won’t turn you into The Hulk.

My Fitness Journey - Weddings, Pregnancy and a Pandemic

I started my journey with Jtab Training in the spring of 2015. At the time my goal was to lose weight and tone up before my wedding that summer. I had never weight trained before, but as someone who had never been a fan of exercise, I was always on a mission to find something I could stick with.

I fell in love with strength training. In my 20’s it was a way to keep my weight down and look good in a dress. It was easy to stick to my 2 day a week routine, because the results were obvious and visible.

When I got pregnant with my first child in 2017, I used my time at Jtab to ensure I had a healthy pregnancy, free from as much discomfort as I could possibly be. And it worked! Toward the end of my pregnancy, I was in the gym just days before my daughter was born. The strength training I did while pregnant allowed me to have the endurance to push through 18 hours of unmedicated labor. I credit each of those workouts as giving me he strength I needed to get through those first few overwhelming weeks with a newborn.

After her birth, I was back  in the gym 8 weeks later. This time my goal was to get as close as  I could to my pre-pregnancy body. I used my time to restrengthen muscles that had laid dormant for weeks, and shed the excess fat that had accumulated from a few too many pregnancy cravings. It was tough at first, between balancing life with a new baby, a business, and a body that couldn’t do the things it used to. It felt like “starting over” again, building slowly back to up to weights that would have been easy for me pre-baby. But by sticking through it, I was able to hold an increasingly heavy baby, which become chasing after an increasingly mobile toddler.

Then the pandemic hit. And my goals shifted again. Working out no longer was strictly about how my body looked. It became an outlet for my sanity. It provided me a way to work through my frustrations at being locked in a house for months with a bored toddler. It was a way to process my emotions about losing my clients, one by one, as their business doors were shuttered from pandemic closures. It was a way to shift my attention away from the fear, and anxiety, and uncertainty, at least for a little while, and focus on self care.

However, like all businesses, the shut down of the Jtab gym and quarantine, meant I had to find this outlet at home now. And while that was good at the time, it meant that when the gym finally reopened, it felt like restarting again in a way. I didn’t have heavy weights at home, and going months without lifting them meant starting back towards the beginning again.

When I got pregnant again in early 2021, the plan was to continue to workout through my entire pregnancy. However, this time, things didn’t go completely as planned. Between a car accident that put me in early labor (and subsequently on multiple rounds of rest), and a toddler whose school was consistently being shut down during a Covid spike, I didn’t make it in nearly as much as I wanted to.

When my son was born in December, I realized what a toll this pregnancy took on my body. I had gained significantly more weight this time around, and now months of not working out  lead to a weak back, diastases separation in my core, and arms and legs that tired easy.

Now 11 weeks postpartum I finally returned to the gym. I am still 20 lbs heavier than I want to be, and can lift significantly less than I could before I left, but I’m ready to start over again.  My strength training journey has been a series of starts and restarts, but it’s been the only thing I’ve been able to stick with for all these years now. I may not always be where I want to be physically, but I know that staying consistent in my workouts is the only way I’m going to achieve my new goals. Goals which now include a little bit of everything - to stay strong and healthy for my kids, to maintain my sanity, and of course, to fit back into my jeans again.

I think the point of my story is to show that everyone’s relationship with working out changes and evolves over time. Your exercise journey is never a straight line up. It often includes hills and valleys, and could include multiple restarts, like mine does.

It doesn’t matter if your coming off of a pregnancy, an injury, an illness, or just a busy time in your life. It doesn’t matter if your goals are mental, physical, or to be able to button up  your jeans again. Jtab welcomes everyone, and will create custom programs to help you achieve those goals, and maybe surpass what you even thought you would be able to do.

Myth Busters: It's too hard to eat protein

Your body needs protein. I think we can all agree on that. The disagreement usually comes when people start asking, “how much?”. This blog won’t be the place to tell you exactly how much you should be getting individually, but I can tell you it’s probably more than you think and more than you’re getting in now. Even if you are not lifting weights regularly or an athlete, your body needs protein. It allows us to function better, and leaves less room for easily stored carbs, fats and sugar. It is also probably the hardest macro to overeat, although you’ll see in this blog we’re going to attempt to try!

The classic idea of adding 1gram of protein per gram of bodyweight is a good starting point for people that are strength training and/or athletes. This ensures that your protein requirements for sport or activity are totally met with plenty to spare for other bodily functions. Athletes or strength trainers should aim for between .7 grams per bodyweight up to 1.5 grams per bodyweight (as long as they don’t have any pre-existing conditions).  

A huge benefit of protein is that is has the highest rate of satiety. Try eating 3 whole chicken breasts compared with 3 big pieces of cake. Which one is harder to eat? Which one leaves you full for hours later? For anyone that has attempted to eat that much chicken, the answer is pretty obvious.

When it comes to consuming that much protein, many people struggle and say they can’t eat enough to fill their quotas. They also think of foods that require a lot of prep and time to cook. However, that is not always true. Some easy foods that are high and protein and low in fats and carbs are:

Chicken and Turkey breasts/tenderloins  

Lean (more than 90% lean) beef/bison/wild game meats

Tuna/Salmon/White fishes

Minimally processed deli meats (look for no nitrities/nitrates)

Turkey Bacon/Canadian Bacon/Ham

Egg whites

Low fat/no fat dairy products (Yogurt/Cottage Cheese/Cheese/Milk)

Protein powders (Vegan/Whey/Egg/Beef) and Essential Amino Acids (EAA)

Use these as your base meals/snacks and you will be on your way to better body composition and health. If you have questions about your specific diet or want to build a nutrition plan customized to you, contact Joey at jtabtraining@gmail.com.  

Myth Busters: Working out only once a week isn't worth it

Everyone thinks that in order for exercising out to be effective, or “worth it”, you have to do it multiple times a week. And while that would be ideal, for many of us our schedule doesn’t allow us to take the time to get a gym more than once a week.

So, if you fall into that category and you can’t workout with a trainer or at a gym more than once a week, you might as well just give up right?

WRONG. Hear me out. 1 Workout a week (consistently EVERY week) = 52 workouts a year. Not doing anything because you don’t think it would be “worth it” = 0 Workouts a Year. What’s better 52 or 0?

Now, more the science (and some psychology). Most people begin a workout routine in an attempt to lose weight. Because I don’t like the term “weight loss”, I like to turn it around and say we should only be focusing on fat loss and muscle gain. Because this is what most people really mean when they mean “lose weight”. Often our goal is to change our bodies, which means taking down the fat, and  replacing it with lean muscle.

When reframing your goals this way, they actually make a lot more sense. Because in order to most effectively burn fat, you need that muscle mass. Muscle burns through calories at a much more efficient rate.

Although those lines, building or keeping muscle mass through strength training has also been proven to help lose fat better than only doing cardio. Building muscle will continue to burn calories long after the workout is over. And the even better news? It only takes one heavy workout a week to keep strength/gain strength effectively. One workout of heavy weight lifting a week will put you on the right track to succeed in your goals.

In addition, staying consistent with that ONE workout a week will put you on track to making healthier choices the rest of the time. You will “want” to eat better and move more on the days you’re not in the gym. Your other “workouts” don’t need to be inside the gym either. You can walk, jump rope, do bodyweight workout circuits or anything else that gets you moving and feeling motivated.

This is CRITICAL for long lasting fat loss and health. The more you move, the better for every aspect of health. All it takes is starting with that ONE heavy strength workout a week. Trust me. It builds character as much as it builds strength and resiliency.  

My Favorite Upper Body Landmine Exercises

Today I thought I would start a new series where I show you some of my favorite exercises, and I thought I would start with a classic gym staple, The Landmine.

First, let me intro the drills with why I believe so strongly in The Landmine and why I use it with my gym. It is such a versatile piece of equipment that can be used in both upper and body movements. It also offers a variety of modifications that people of varying strengths and physical needs can adapt to.

The first of these movements is the shoulder press. Again, this movement comes with a variety of versions including a one armed press, overhead press and half kneeling. Check out the video below to learn more about these exercises.

The second movement would be rows - including a bent over row that takes pressure off the lower back for those who are sensitive there. You can do this both double and single arm. Check out the video below to learn more.

Want even more great exercises? Reach out at Jtabtraining@gmail.com to schedule an assessment and get into the gyme.

Change Your Rules, Change Your Body

I pride myself on being a simple person with simple rules. To me, there are some simple rules that should be “followed” if you want to be successful in life. Well, it is the same in the fitness/wellness/nutrition world also. For most of the US population, sticking to these simple and basic rules could get them the benefits they are looking for.  

Other than marathon trainers or competitive athletes, the rules I outline below will help you achieve your goals of looking better and feeling better (did I guess those right!?).

A quick note: When I’m talking weight loss what I really mean is FAT loss and MUSCLE retention.

Now, let’s get down the list:

1)    Walk and walk. If you are serious about losing fat, the recommended amount is 10-20K steps a day. Now why walk instead of jog or running? Again, we aren’t trying to get better at a 5k here, we are simply trying to lose bodyfat and retain muscle mass. Jogging and/or running tends to increase your hunger, which in turn leads to overeating and actually INCREASING bodyfat. Walking has minimal effect on hunger and cravings, yet will still get you the calorie burn you are looking for. So, WALK WALK WALK!

2)    Retain muscle mass. That’s a fancy way of saying LIFT WEIGHTS/STRENGTH TRAIN. Strength training has been proven to be the best way to retain/keep muscle mass, EXPECIALLY during a fat loss phase. Why is that important? First off, muscle mass helps your metabolism run, and doesn’t have as high of a hunger signaling as running/steady state cardio does. This means it helps you burn more calories all day, without making you want to eat significantly more. In addition is helps starve off age related injuries and diseases to help you still be able to do things well into your later years. Strive for 2-4 days for strength training per week. While strength training is important, you don’t want to overexercise during a fat loss phase as you’re going to be lowering your calories. Which leads to my next point…

3)    Lowering calories. You must lower calories to lose fat. There is no way around it and there is no secret way to get out of it. You can not out train a poor diet. To do this you can break it down into 3 sections: Protein- strive for about bodyweight in grams. Carbs- strive for about bodyweight in grams. Fats- strive for about half bodyweight in grams.  

As an example: 160lb, 50yr old Female trying to change their body composition without losing muscle mass

150    Grams of Protein

150    Grams of Carbs

60-70 Grams of Fats

Again, this takes into consideration that they sit at a desk job and only doing 1-3 hours of strength training per week (walking doesn’t count as exercise and should be done “most” days.  

Ready to start your fat-loss/body change journey? Reach out to me to learn more about how you can get individualized nutrition and workout plans to help you along the way.

Juices, Smoothies and Shakes - Oh My!

When it comes to losing weight, replacing meals, or creating a healthy diet, people often turn to shakes, smoothies or juices. They can all be included in a “healthy” diet but differ greatly. The ingredients, sugar count, and benefits can vary but can also overlap in different reciptes. Today, I’m giving you the basics of each and how you can incorporate them into your diet in the best way.

1)     Juices are most of the time vegetable, fruits, or a combo of the two blended or “juiced” together. Within this group one of the best options to choice from are the typical juices you usually get at a “juice bar” over a bottled one or juice box from the grocery store. These are usually the healthier of these options because you are getting most if not all of the fruit and vegetable (fiber, pulp, etc). This helps lower the blood sugar spike of these more concentrated straight fruit juice, and contains most of the “good stuff”. If you’re looking to hydrate with a juice, I’d suggest looking for a juice bar/shop to get your fix. 

Positives: Great phytonutrients/vitamins/minerals/antioxidents

Negatives: Can be high in sugar, especially if store bought or pre-made. Look for options that include the benefits from fruit, not just the sugar or taste. Juices are usually  low in protein and Macro dependent.

2)     Smoothies are tricky to categorize as they can range in their benefits.  Some with a straight fruit blend, can pack in the calories and sugar, but not much else. Others can incorporate protein powders or other good addatives. In this case you are getting a better blend of macros and not just carbs and a blood sugar spike.

Positives: If they contain protein then it can be a refreshing way to add to your total protein intake.

Negatives: Like juice, smoothies can contain a lot of sugar and calories, which can quickly add up to extra fat.

3)     The shakes we’re talking about here are short for protein shakes (not the ones you get at the ice cream shop). Although these can be the best Macro friendly option they can still be a sugar/carb bomb if not done right. Finding quality protein can be harder than you think, and certainly much harder than finding quality carbs and fats! Look for a mix that packs in the protein but isn’t flavored with sugary flavorings, and watch what else you add to it. Most of the time shakes have protein powders as a base then add other things like milk (or nut milks), fruit, nut butters, oats (or other carb powders for athletes), veggie powers, or even spinach. Done right you can add 20-50 grams of daily protein from one shake! This makes it perfect for those looking to increase their protein while still staying low in calories, carbs and sugar. A great meal replacement or additive to any diet. 

Positives: High protein and a lower fat/sugar option for many. Can be customized to taste or athletic needs.

Negatives: It can be hard to identify quality with the array of protein powders available.

If you have any questions or are looking to incorporate more protein shakes into your diet, check in with me over at Jtab Training for some suggestions. We stock a variety of types and flavors and can give you ideas on how to mix it into your daily routine.

Your Glutes Can Take a Shit Ton of Pounding: Are Your Glutes REALLY Strong?

Last week I was under the barbell doing glute bridges, taking a break after one of the 8 sets of 15 reps I was set  up to do that day of them. It got me thinking; How many reps was I doing? (120 to be exact) And how much total poundage (lbs) was I glute bridging? (around 24,750lbs combined, just on my glutes)

Now this may not be the norm for most people, but it really made me think that our glutes can handle some serious work (at least 12 tons in my case!).

Why am I bringing this up? Not every muscle can withstand a total beating like this. The glutes can. If you do too much quad work you can get an imbalance that might lead to back pain. If you do too much chest work you might get an imbalance that can lead to shoulder pain. The glutes (and the upper back) are muscles that can take a lot of work.

A big part of allowing your glutes to carry a heavy load without pain is proper stretching. Tightness in the lower body can often be attributed to hip flexors, and most of the tightness in lower body can be alleviated by stronger glutes. A very smart person once told me “Your hip flexors are stupid, just get your glutes stronger”.

Most people have tight hip flexors and constantly stretching them out is not the only answer. There might be a reason they are always tight (like your Glutes are WEAK). They are one of the major muscle groups that can, and probably should, get extra attention and extra work. They don’t need their own day (although some fitness competitors actually have a glute day) but definitely can take some extra hard work. And by work I mean heavy intense glute bridges, tons of lateral walks, and single leg glute bridges (among others).

Who doesn’t like a nice set of big strong glutes? The extra glute work you put in now will pay dividends in  the fall when it comes to filling out your jeans and leggings. I don’t know a single person that doesn’t want, or appreciate, and nice set of glutes. They make all the difference in your physique when you have a nice set.

So as we melt into the gym floor, let’s not forget that our glutes NEED and CAN HANDLE a shit ton of pounding and really get after them in the weight room. Add in some glute bridges, hip thrusts, and lateral band walks, and be sure to do high reps to make up for maximum toning. These three exercises in particular will work the glutes but not tax the hamstrings or quads as much. This means the glutes will get extra work from all the deadlifts, squats, lunges you are already doing… which I  know you are doing them already, right?

What the Avengers can teach us about life now, the pandemic and fitness? Pt 1. Life in a Pandemic

1)    “I still believe in Heroes” – Nick Fury, Avengers

And by heroes we mean all the people like the Doctors, Nurses, all Hospital staffing, grocery store employees, delivery drivers, cleaning crews, restaurant staff, and the many others who are keeping this country (and world) running. If you are trying to help out in any way, you are the Heroes and we believe in you!  

2)    “Whatever it takes” – Captain America, End Game

We are being called on to do whatever it takes to rid this country (and World) of this virus. Join together and let’s do whatever it takes to overcome!

3)    “There was an idea, to bring together a group of remarkable people, to see if we could become something more” – Nick Fury, Avengers

Usually great things come from a group effort, so let’s keep united and fight as one! We can’t have people doing one thing and half the people doing another to fight this.

This also means keeping others in your thoughts when making decisions. Don’t hoard things you don’t need so other people don’t have to go without. Offer to pick up food for a neighbor who can’t leave their house. Share resources with those around you whenever you can.

4)    “Cause if we can’t protect the Earth, you can be damn sure we’ll Avenge it” – Iron Man, Avengers 1

If this isn’t relative now with protecting the Earth from this Virus, I don’t know what is. We can’t protect everything but we can avenge the pain that some have felt.

5)    “If we’re going to win this fight, some of us might have to lose it” – Barton (Hawkeye), Civil War

Unfortunately this rings true right now. Some of us have lost the fight but we will win the war over this Virus.

6)    “The city is flying and we’re fighting an army of robots, and I have a bow and arrow. None of this makes sense” He later goes on to say “But if you step out those doors, you are an Avenger” – Barton (Hawkeye), Avengers Age of Ultron

Make a decision and stick to it to be all in and help out during a crisis or stay inside and someone will come get you. If you can help, then decide how you are going to help and be “all in”.

7)    “With all that’s happening, the things that are about to come to light, people might need a little bit of old fashion” – Coulson, Avengers 1

After this is over, I think going back to old fashion communication might be in order. Re-connect with people, re-introduce yourself to neighbors, and town folk. Let’s re-learn how to speak in close proximity to people again.

It’s also the time to get back to some “old fashion” fitness in our homes. A lot of us no longer have access to fancy gyms and equipment anymore – but it doesn’t mean that you can’t stay strong.

8)    “No mistakes, no do-overs. Look out for each other. This is the fight of our lives” – Captain America, End Game

We don’t get do-overs in this life. Look out for your family, friends, co-workers during this crucial time. We are literally fighting for our lives or our family’s lives here.

9)     “The World has changed and none of us can go back. All we can do is our best, and sometimes the best that we can do is start over” – Peggy Carter, Captain America

We might not be able to go back to pre-virus days but we will start a new better life after this is over! Write it down, the World will be better when we “start over” and create a fresh start.

On a micro level, you can apply this to your day-to-day. Had a bad day? You can start over tomorrow. It doesn’t mean you have to totally give up on your fitness and nutrition goals, personal goals, or work goals because today didn’t work out as plan. Wake up tomorrow with a fresh start.

10)  “Today we don’t fight for one life, we fight for all of them” – Black Panther, Infinity War

Although we have lost people, we are still fighting the good fight to save as many as we can! So do your part to help the fight. Stay home as much as possible, social distance from those not in your immediate family, support local businesses when safe to do so, and look out for those who are the most vulnerable in our communities.

But I don't have time...

This week we have business owner, toddler mom and Jtab member, Amy Fields, jumping in with a guest blog about how she makes time to show up to workout.

Going to the gym twice a week doesn’t seem like a huge accomplishment. Most of the people that you think of who are accomplished in the area of fitness are showing up 4-5 times a week, working out for hours at a time.

But for me twice a week is something to celebrate.

My life looks like so many others. I have to drag myself out of bed at 7am - anything earlier is simply not going to happen. The next hour looks like chaos as I attempt to dress myself, my 2 year old, take the dog out and chug down a cup of coffee.

After wrestling a toddler in the car and into daycare, it’s off to the office for a steady stream of client work, admin work, and meetings. My meals usually are a series of snacks in between tasks, and I power through until about 4:30/5pm where I attempt to finish a last few tasks before rushing out to pick my daughter up at daycare before it gets too late.

Then it’s home, and the negotiations around getting a toddler to eat dinner, take a bath, get in PJ’s, brush teeth, read a book, and go to bed begin. This 2.5 hour process ends around 8pm when I scour the pantry for something quick for dinner (because I’m starving at this point). Then I grab my computer and shoot out a last few emails, watch a few episodes of something on Netflix and then head upstairs for bed around 10pm.

This repeats itself throughout the week. Then the weekends hit and those are usually filled with trying to think of fun things for a toddler to do, cleaning, and working on our 1960’s house that we purchased a few months ago.

Basically I’m exhausted - but I’m not special in this schedule. Almost everyone’s day is filled to the brim like mine, and it often can feel impossible to fit one more thing in. Especially something that is going to require a lot of time, energy and effort on your part.

Yet, despite being perpetually tired, and really not being a fan of hard physical work, I’ve shown up at Jtab training, twice a week, pretty much every week for 5 years now.

There’s no special secret to showing up. It’s hard when my daughter has a bad night and is up multiple times. It’s hard when it’s cold outside and the covers feels so warm. It’s hard when yet ANOTHER daycare cold sweeps through the house and we’re all sick, AGAIN. And it’s hard when I see the emails rolling in with client work that I know I will have to stay up late to do if I take time out of my day to go to the gym.

It’s hard. And sometimes it sucks. And sometimes I don’t want to do it.

But I push through those feelings and show up anyways because I like how I feel when I’m done. I like being able to help out with projects around the house. I like being able to carry in all my grocery bags in in one trip. I like having time carved out in my week to do something that makes me feel like a human again (and not just a mom). And I like being able to pick up my ever growing kid without worrying about hurting my knees or back.

So, moral of the story is that 5 years in, it’s still hard. It’s not easy for me to weave in going to the gym in my incredibly packed schedule. But it’s become a major priority in my life - so I make time in my weekly calendar to show up and get it done.

And then I celebrate myself for doing it. Because for someone like me (and you!), going to the gym twice a week takes a MASSIVE effort and it deserves to be celebrated.