There are so many different programs out there, and so many questions surrounding them, that many people wonder if they should even worry about detoxifying their bodies. Well, the answer is: YES!!!

No matter how healthy we try to be, how often we get checked up by the doctor, or the amount of sunlight we avoid, we are not as great off as we think we are. There are many toxins that enter our bodies that are far beyond our control. The air we breathe is polluted, the water we drink is polluted, and the food we eat can be pumped full of growth hormones or covered in fertilizers and pesticides… and FYI, that’s NOT a good thing! Many baby products are filled with horrible chemicals, dyes, formaldehyde (yep, you read it right), and other carcinogens that can cause long-term health issues. No matter what you do, you can’t avoid it. So detoxifying your body is so incredibly important to avoid chronic toxicity. When this occurs, our bodies cannot eliminate toxins efficiently and fast enough, so they build up and can cause cancers and other illnesses. Ever heard of antioxidants? Well this is why we need ‘em!

I would recommend a detox for everyone, but if you are skeptical, here’s a list of those who should strongly consider it:

* Have chronic digestive problems

* Have impaired liver function due to: alcohol, poor eating habits, high stress, chemical exposure in the workplace, and hepatitis.

* Have chronic headaches

* Have chronic skin conditions

* Stiff, aching joints and muscles

* Susceptibility to infections

* Respiratory difficulties

* Allergies

* Low energy and fatigue

* Depression and moodiness

* Poor quality sleep and insomnia

So how should you detox? Well, there are many programs out there that try to hype up weight loss and make themselves sound better than they probably are. However, including certain things in your diet such as organic fruits, veggies, lean meats, nuts, etc. is the best way to start. Cut out sugars and anything that can be exposed to pesticides or artificial hormones. Cut out sugars as much as possible… this includes bread and artificial sweeteners! Avoiding certain foods and including others in your current nutrition will help your body to function more efficiently. Doing this will allow it to get rid of those unwanted toxins at a faster rate than before. You’ll feel better, look better, and have more energy! You do, however, want to make sure the program is long enough so you can flush toxins out before going back to your normal life. Chances are, once you find out what you’re eating, you’ll want to stay detoxed for the rest of your life!

If you are interested in a 28-Day detox program, ask me! I’m happy to provide you with one. And if you’re in the Omaha area on July 18th I invite you to an event at 6:30 pm to learn more. Let me know if you’d like to attend and I’ll send you the details.

All the best,

Katie Kottmann, CFT, SPN

VP, Goal Fitness & Nutrition, LLC

What have YOU got to lose?

Special thanks to http://ezinearticles.com/?Why-Detox?&id=809606 for their list of reasons to detoxify.

As a personal trainer, you’d think I know exactly what I should be doing on a daily basis to keep my body in top shape. And for the most part, I do! When it comes to my clients I always tell them to make sure they take some rest days and don’t overdo it. But I cannot seem to take the advice myself. I’ve spent the last 6 months dreading my workouts, battling recurring injuries, being sore and tired all the time, and actually gaining fat! I hit a really hard plateau a couple of months ago and I’m determined to bust out of it. For you readers, be sure and look for these symptoms if you feel you may be overtraining:

• Severe lack of energy
• General aching and pains in joints and muscles
• Workout performance is suffering (intensity or ability is decreasing)
• Cannot Sleep
• Frequent Headaches
• Becoming sick more often (colds, flu, etc.)
• Moody or Irritable
• Depressed
• Dreading your workouts
• Not hungry or ravenously hungry
• Frequent injuries
• Extreme feeling of need to exercise
• Plateau in your results

Nutrition: The basics

Our nutrition provides at least 80% of our results, so exercise is not the only important component when trying to lose fat. It can be a very touchy thing, but if you follow a consistent plan and know how many calories you should eat on a daily basis (your Basal Metabolic Rate or BMR), you’ll be lean in no time. To calculate your personal BMR, visit http://www.goalfitnessandnutrition.com/bmr_calculator.php

To lose a pound of fat, you need to have a net loss of 3,500 calories from a combination of your food and exercise. Wanna lose 2 lbs a week? Then double it! It seems crazy, but it’s really not. Please keep in mind that no one (unless directed by a physician) should try to lose more than 2 lbs of fat per week. Trying to do so can cause overtraining symptoms, as well as muscle loss.

However, be sure you are eating at least 15-20% of your calories from fat. It sounds counter-intuitive, but our bodies need some fat. They need fat to cover organs, as well as for energy. So we need to incorporate healthy fats in our daily nutrition (e.g., extra virgin olive oil, avocado, nuts, etc.). Cutting out too much fat can cause our bodies to hold on to the fat we currently carry as they enter “starvation mode.” They cling to the fat we currently have on our bodies, no matter how overweight we are. Our bodily functions can also be hindered because of lack of fat. And when we’re trying to lose it, we usually up the cardio, so we need to make sure we have some fat to burn during our training sessions.

Exercise: The basics

Regarding exercise, as a general rule no one should never exercise for more than an hour at a time. Of course, if you’re training for an endurance event this will be adjusted, but you’ll still need to fuel your body with food or supplementation during your training to avoid muscle damage. Exercising longer than this can be detrimental to your fat loss efforts as it, again, forces our bodies into starvation mode and they start to cling on to our fat stores. They turn to our muscles for energy, which means breaking them down and causing them to atrophy. Why is this a bad thing? Because it is estimated that for every pound of muscle our bodies “own”, we burn an additional 35-50 calories per day. So if you gain 10 lbs of muscle you’ll end up burning an extra 300-500 calories a week by doing nothing but maintaining! I don’t know about you, but I’m all about reaping the benefits of my hard work while I’m sleeping.

My overtraining epiphany

So how did I determine I was overtraining? Well, besides being extremely tired, sore, and crabby all the time (and I wasn’t pregnant), I purchased a heart rate monitor that I wear during my workouts and boy did it school me! The watch that comes with this particular monitor shows me which “zone” I am training in based on my current heart rate. Zone 1 (heart rate at 60-70% of max) is used for burning fat stores, increasing endurance, and is easy on the joints. To lose the most fat during a workout we all need to shoot for this zone a few times a week. Zone 2 (heart rate at 70-80% of max) is used for fat burning, improving aerobic fitness, and is better for people with a bit more exercise experience. This zone is still okay to lose fat, but Zone 1 should be done more frequently. Zone 3 (heart rate 80-90% of max) increases the body’s ability to burn fat over the next 24 hours by increasing metabolism, increased performance capacity, and is only recommended for those with a lot of exercise experience. This zone should be used when you hit a plateau. Turns out I was spending WAY too much time in zones 2 and 3, and almost none in zone 1!!! Once I switched up my workouts I’ve felt and seen a difference. I’m not so tired anymore, my joint pains are going away, and I really enjoy working out again. I love it! I highly recommend purchasing a heart rate monitor to use during your workouts. It is seriously life-changing!

Overtraining: How to determine if this means you

The most important thing is to pay attention to how you’re feeling. If you dread heading to the gym, feel tired and achy, and feel like you’re working as hard as you can but aren’t getting the results you want, you’ve most likely done it! If this is the case, take a couple of days to relax. It won’t undo what you’ve worked so hard for, and will actually help you with your future progress. Keeping a journal or log of your workouts will also help you to see if you are working harder and harder over time. It will also allow you to see if you’ve been taking adequate rest time to let your body repair itself. In general, taking 1-2 days completely off from exercise each week will help you. And every couple of months, take an entire week off from strenuous exercise and just go for a walk!

Take care of your body so it will take care of you.

All the best!

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com/Online

What have YOU got to lose?

It’s never easy to start a fitness and nutrition program. But knowing what you’re up against can conquer a lot of negative feelings and help you win the battle. In my experience, both with my clients and myself, I’ve come to realize that goals are a lot more attainable if you piece them out. So I’ve developed the Rule of 3’s. This rule means that it takes:

-3 MINUTES to commit to and get dressed for a workout

-3 DAYS of healthy eating and exercise to feel better about yourself

-3 WEEKS for healthy eating and exercise to become a habit

-3 MONTHS of healthy eating and exercise to completely transform your body and your health

-1 YEAR of following this healthy path to make a complete lifestyle change

If you can commit to just getting dressed and lacing up those shoes for a workout, you’ll be more likely to actually follow through with it. If you do your part for 3 days, you’ll start to feel better and want to continue on your journey to better health. If you make it 3 weeks, you’ll REALLY feel great and know that you can do this. It will become a habit and you’ll want to keep it going! So 3 months later you’ll look (and feel) like a brand new you. The pattern will continue and you’ll be living your new life, with less chance of reverting to your old ways, after just 1 year.

Feel free to set goals along with these timelines. If you make it 3 days of doing well, reward yourself slightly. But definitely have a plan to get back on it. A good reward would be a day off from exercise. When you’ve made it 3 weeks, reward yourself again….. perhaps a slice of cheesecake is your craving. Whatever it is, keep it in moderation and enjoy it! After 3 months, just following this system every week, you’ll be ready for a beach vacation! Do it! And the same goes for your year. Working hard deserves some time off. Just know how successful you’ve been, how amazing you look and feel, and that you are an inspiration to those around you.

Let’s hit it!

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com/Online

What have YOU got to lose?

Let the fat loss begin! I’m really excited to see what is underneath this fat I’m carrying around. I cannot wait to reach my goal of 15% body fat. It’s going to be hard work, but I’m going to do it. Even if I’m not there by January 10th, I’m going to keep working until I hit it.

I started my new nutrition today, and I’m already feeling it. I’m so tired!!! I should probably taper down my calories so I’m going to add in a bit more food for the rest of my day so my body doesn’t think it’s starving. To switch phases I’m going to be changing my caloric intake as follows:

5 days of the week: 1,620 Calories maximum (40% carbs, 40% proteins, 20% fats)

2 days of the week: 2,300 Calories maximum (40% carbs, 40% proteins, 20% fats one day, and the other day closer to 50-60% carbs and reduced protein and fats)

Not a lot of carbs (besides the leafy kind) other than breakfast and pre-/post-workout. I’ll probably cut down even more when I get further into this phase. For now, I’m starting out well. I just have to keep my eyes on that prize!

In another 3 weeks I’ll be re-evaluating and modifying as needed.

My workouts are scheduled as follows, and will probably remain about the same for awhile:

Monday: AM-MI Cardio on empty (done); PM-Chest/Shoulders/Triceps/Abs

Tuesday: AM-Legs & HI Cardio

Wednesday: AM-LI Cardio on empty & Abs

Thursday: AM-MI Cardio on empty

Friday: AM-LI/MI Cardio on empty; PM-Back/Biceps/Abs

Saturday: Legs & HI Cardio

Sunday: AM-LI Cardio on empty & Abs

All the best to you and your goals!

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com

www.GoalFitnessandNutrition.com/Blog

What have YOU got to lose?

I had my measurements taken this morning and was pleasantly surprised they weren’t worse! I know I’m retaining a lot of water so my pictures were a little stressful. I decided to take last weekend completely off from my workouts and strict eating. Saturday night was filled with cookies! haha… But I’m back now and ready to start leaning down. Here are my measurements going in to the lean phase:

Measurement Results (and differences since last week):

Weight: 142.4 lbs (+2.2 lbs)

EI Body fat %: 20% (-.7%)

DC Body fat %: 20.2% (same)

Lean mass: 113.6 lbs (+1.7 lbs)

Fat mass: 28.8 lbs (+.5 lbs)

Tape measurements:

-Neck: 11 3/4″ (same)

-Shoulders: 38 3/4″ (+.625″)

-Chest: 34 3/8″ (+.25″)

-Bicep: 11 3/8″(-.25″)

-Bicep flexed: 12 5/8″ (-.25″)

-Waist: 31 1/4″ (+1.75″)

-Hips: 38 1/2″ (+.25″)

-Thigh: 22 1/8″ (+.1875″)

-Calf: 14 3/4″ (-.3125″)

Again, not the best measurements, but I’ll take ‘em! I guess I have to share photo evidence.

I’m looking forward to progress next time….

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com

www.GoalFitnessandNutrition.com/Blog

What have YOU got to lose?

I’m not making excuses but I want to put this into the Universe: I am really nervous for measurements tomorrow. I’ve been eating well and doing all of my workouts this week, but I made my cheat meal lastnight for a party I hosted. I had a few glasses of wine, some crackers, pita, grapes, and hummus. I know it’s not awful but it wasn’t what I normally eat. Normally I would have a ‘damage control’ workout today, but I’m resting my legs for next week’s increase in cardio. It’s really not a big deal, but I know my measurements won’t show any progress. Next week’s will, though!

I had to get this off my chest. I’m definitely retaining a lot of water today and I hate that feeling. So if my measurements aren’t ideal tomorrow, I know exactly why.

Thanks for ‘listening’.

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com

www.GoalFitnessandNutrition.com/Online

What have YOU got to lose?

So this is my last week of eating a lot of food. I’m so excited to start leaning up! It’s a bit scary, as I’m already finding the fall/winter holidays and get-togethers a bit overwhelming. I feel like every weekend there’s something going on… and now it’s spilled over into the middle of the week! Luckily I have a lot going on, so I don’t even think about eating. I just do it when it’s time. Anyway…

My workouts went really well last week! I feel great! I did every single one of my workouts, and pushed myself extra hard for missing some last week. I was SO hungry in the middle of the week, but I think part of it is because I was working so hard in the gym. My metabolism must be increasing! I think I’m going to lay off of hard cardio this week to give my legs a rest. I want them to be fresh when I start increasing my cardio next week. I have a busy week this upcoming week, but I should have time to get the following workouts in:

Monday: AM-LI or MI Cardio; PM-Chest/Abs

Tuesday: AM-LI Cardio or REST (I’m realizing I haven’t had a complete rest day in a really long time!)

Wednesday: AM-LI Cardio; PM-Back/Shoulders/Abs

Thursday: Light Legs

Friday: AM-LI Cardio; PM-Biceps/Triceps

Saturday: AM-HI Cardio; PM-Legs/Abs

Sunday: LI Cardio or REST

My nutrition will remain the same for this last week. Next week it will be much different as I taper down my calories to prepare for the next 7 weeks.

Stay motivated!

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com

www.GoalFitnessandNutrition.com/Online

What have YOU got to lose?

I made it through week 4 unscathed! I had a couple of rough days in there where I was just mentally and physically down. I realized how obviously emotional I am towards eating. The second I felt down I was looking for the sugar. Wow, it’s amazing how that works! But, I didn’t succumb to temptation and today I feel great. Here are my 4-week results.

Measurement Results (and differences since last week):

Weight: 140.2 lbs (-1.4 lbs)

EI Body fat %: 20.7% (+.2%)

DC Body fat %: 20.2% (-.3%)

Lean mass: 111.9 lbs (-.7 lbs)

Fat mass: 28.3 lbs (-.7 lbs)

Tape measurements:

-Neck: 11 3/4″ (same)

-Shoulders: 38 1/8″ (-.625″)

-Chest: 34 3/4″ (+.875″)

-Bicep: 11 5/8″(-.125″)

-Bicep flexed: 12 7/8″ (+.375″)

-Waist: 29 1/2″ (-1.25″)

-Hips: 38 1/4″ (-.375″)

-Thigh: 21 15/16″ (-.1875″)

-Calf: 15 1/16″ (+.0625″)

As you can see, I’m kind of all over the place. Initially I was SO FRUSTRATED because I didn’t reach my goal for this week…. get below 20% body fat. However, looking at the numbers and my inches, and realizing I’m not yet doing massive amounts of cardio and reducing my calories, I can say I’m doing fantastic! I lost weight, lost body fat, and my waist is amazing! Also, looking at the pictures helps me to see the small changes in my composition.

I will be changing my nutrition the week of Thanksgiving, but I’ll keep my current nutrition until then. It’s the same as in my Week 3 Measurements and Nutrition blog. I’m actually really looking forward to switching my calorie intakes and my workouts. I can’t wait to see what’s underneath this fat!

Make today the best day of your life!

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com

www.GoalFitnessandNutrition.com/Online

What have YOU got to lose?