Beach Body 101

Module 3: Small Changes Equal Big Results

Welcome back to Beach Body 101. This month marks our final installment of the series. In module 1, I discussed the importance of getting back to the basics to help you navigate your way through the fitness maze and get started with the essentials. In module 2, we discussed the importance of consistency, taking note that health and fitness is a lifelong adventure; the most important thing is making it a habit.

As one becomes strong and fit it’s vital to keep progressing in order to receive further results. If not, you will hit a plateau in performance, weight, dress size, or all of the above. That leads us to this month’s discussion: how to implement small changes to keep getting results. 

Fitness Foundations:

When it comes to strength training there are many variables to consider. This is what can make it daunting and complicated- don’t worry, even a minute change can stimulate a response that can lead to greater strength, size, and definition if that is your goal.

In modules 1 and 2, I got you started on exercises mostly performing 2-3 sets of 10-12 repetitions with a weight that is challenging (causing you to fatigue by the last few reps, but finish with perfect

form.)  After a few workouts it begins to get easy.

Your nervous system is responding and learning to perform the movement patterns and recruit the muscle fibers needed to produce enough force to complete the exercise. Your muscles naturally become damaged from the stress of exercise, but mighty muscles recover and come back stronger as the fibers increase in size and thus increase in strength.

It’s a great feeling when what used to be a major challenge is now easy. Too bad this isn’t a level you want to stay at if you seek further improvements. If your goal is to build muscle endurance try increasing your reps to 15 or 20 with the same weight. After that it’s time to increase the weight. The ACSM recommends increasing weight by 2-10% depending on the size of the muscle group involved. For example squats involve many large muscles of the lower body. You can increase the weight by about 10-20 pounds. More isolated exercises like bent arm lateral raises may require an increase of only about 2-5 pounds.

If your goal is to build muscle size, stick with 75-80% intensity, which is a weight that you can perform about 10 repetitions with.  Keep your rep range between 8-12 with a weight that is challenging. As you progress you can increase the volume by adding more sets (3-5) with short rest periods in between and add more exercises per muscle group.

Besides adjusting volume and intensity you can bust through plateaus and change up your program with these techniques:

• Change exercise order: You may have started with all compound movements such as squats and chest presses before working on single joint exercises like leg extensions or rear deltoid flies. Try changing the order and performing the single joint exercise first.

• Change the tempo: If you’re used to lifting at a tempo of up 2 down 2, try slowing it down, especially on the negative phase of the lift. Research shows that the negative phase is more stressful on the muscle thus recruits more fibers and increases it’s ability to come back stronger.

• Change exercise selection: If you are accustomed to performing the chest press on the seated chest press machine try an alternative exercise to mix it up like push ups, flat bench dumbbell press, or standing chest press using cables or bands. You’re focusing on the same muscles, but recruiting different muscle fibers due to the altered movement pattern, which leads to fuller development.

Keep in mind, that it’s important to focus on just one variable at a time. Keep a journal of your progress so you can become instinctive of what is working for you.

Nutrition Principles: Planning for Success this Summer

Eating healthy doesn’t mean you’re limited to salads. Simple swaps and adjustments to your favorite dishes can make a big difference. Since mid-June is already upon us let’s examine the classic summertime cookout to keep you on the straight and narrow towards your goals.

Here are a few simple tips to help you stay on track during your next cookout:

• Stay balanced: Moderation is key. If you’re going to have a burger on a white bun, skip the extra carbs and fat in the potato salad. Load up your burger with healthy additions like lettuce, tomato, and onions, not condiments. Choose greens as your side dish or fruit salad. Otherwise, skip the burger or hot dog bun, pick your protein, and have a serving of roasted red potatoes or beans as your complex carbohydrate. Aim to make your plate as colorful as possible to receive a variety of vitamins and minerals from your favorite dishes.

• BYO (Bring Your Own): Make it a casual and social affair. Don’t leave the grocery shopping and planning on the shoulders of the host. Have a BYO party where everyone brings their own meat. It may sound odd, but when I was in Australia we used to do this all the time. You would run into the grocery store or seafood market grab a piece of steak, fish, chicken, etc and throw it on the barbie. Each person or couple would bring a side dish, and voila, everyone is a contributor. Choose healthy options like fish, and lean cuts of meat. Add your favorite seasonings, but skip the sugary marinades.

• Ditch the alcohol: This can be hard to do in the summer time when sweet wines and fruity cocktails make the perfect ending to a sunny day at the beach, but keep in mind that alcohol, especially when mixed with juices is loaded with sugar. Alcohol inhibits lipolysis, the breakdown of fat. You want to train your body to burn fat around the clock due to an increased metabolic rate. Alcohol will stop fat burning right in it’s tracks.

Developmental Practices: Kelly’s 3 A’s

When it comes to empowering the mind to make a change for the better I have a trick: Use the 3 A’s: Attention, Action, Attitude.  By bringing attention to our weaknesses or barriers towards healthy eating and exercise we are able to take action to choose the better alternative. After all, knowing is half the battle.

If you know that you always seem to come up with an excuse to miss spin class make a bet with a friend that you will attend class every Wednesday for a month or else you owe them $20. Identify your weakness and then put it in the spotlight. You have to be honest with yourself. That’s the first step towards making a change for the better.

Once the weakness is out in the open it’s time to kick it to the curb. Take action to put a stop to it. This could mean taking the ice cream off the grocery shopping list and opting for all natural frozen fruit bars instead or stick a note on the fridge or pantry saying: Kitchen is closed after 8PM. It may sound silly, but you have to find what works for you. Talk to yourself, psych yourself up for improvement, play games and focus on the positive aspects. Think of all the great things that come with accomplishing your goal rather than focusing on what you’re giving up to make it happen.

By focusing on the positive of your healthy actions your attitude will adjust. You will begin to associate those behaviors with positive feelings and a sense of accomplishment. This will spur you to keep going, progress, and set new goals for yourself.

Course Wrap Up

This concludes our 3-month course: Beach Body 101. Whether you’ve reached your goal, still in the process, or gathering the knowledge and motivation you need to get started you’ve all passed the course. Health and fitness is not always about altering your physique and having the best body on the beach. It’s about the journey towards your ideal self- body, mind, and soul. It’s about improving the quality of your life no matter what your age or circumstances are.

Be fit, be healthy, be happy, because you deserve it.