Food Diary Feedback: How do I drop a few more pounds of body fat?

Hi Ariane,
Yesterday’s workout was great.  I was feeling really down on Monday because I had to miss all last week due to work and then when you said we were at the half-way point already I was surprised! I’m not even close to where I wanted to be, but I’m feeling back on track with my eating this week and yesterday’s workout really energized me. I’m feeling stronger so I wanted to send you my food diary for the week to see what advice you can give me about it to really burn a few more pounds of body fat. 

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Meet Joseph: Your Inspiration for the Weekend – and beyond


I know how much our success stories inspire you, so we’ve asked a few of our star boot campers, who have made great life changes to share their secrets. We will introduce you to them in the coming weeks and I hope they will inspire you as much as they inspire us here at Brooklyn Bridge Boot Camp.

These are the usual suspects that show up at boot camp and inspire their friends to join. They’re the ones that don’t just show up here and there but they have made a commitment to achieve a goal. I’d like to introduce you to Joseph, one of our more recent additions to the “Hall of Fame”. I first met Joseph in April when he attended my 3-Day Detox Retreat in Upstate New York. He’s been taking classes with Myrna ever since and has achieved some remarkable changes. His energy is incredible and he is looking amazing because he has lost 5% body fat in just 2 short months. Here he is with Myrna and 3 others from our retreat upstate. 

How did he do make such a transformation happen? Well, I wanted to find out and so I interviewed him:


1. When did you start taking Brooklyn Bridge Boot Camp classes and what motivated you to join?

I started Brooklyn Bridge Boot Ccamp classes on June 21st 2013 when my friend Estela suggested we attend your Menla Mountain Detox Retreat. At first I wasn’t’ too motivated to attend as I hadn’t been physically active for a few years and was just an avid walker. I also thought it was just for women, but because it was Estela’s birthday weekend and she wanted to go somewhere and be active while doing something different, I decided to join her.

2. What improvements have you seen since April?

The improvements I’ve seen so far have been beyond what I expected. Your retreat was fantastic and I became motivated to continue my BBBC classes. In doing so, I went from 23% body fat to 18% body fat and have gained muscle definition in just 2 months. There is a positive difference in my energy and strength level too.

3. What’s your current workout schedule and eating routine? 

I take about 8-9 Brooklyn Bridge Boot Camp classes per month. During my lunch breaks I do your workout DVD 1-2x a week. When I’m not popping in your DVD, I do a light (20 to 25lb) upper body circuit training dumbbell workout (which I got from one of your youtube videos) 2 to 3 times a week where I combine the BBBC resistance band exercises and on some days (not all days because Myrna kicks our butt on the Brooklyn Bridge!). I may include your 7 min leg workout routine I stumbled upon on your you tube page as well, but most times my legs are wiped out from Myrna’s classes and cannot complete the routine! 

As far as eating, your nutrition workshop during the retreat was enlightening. Since the retreat, I’ve become an avid NutriBullet shake drinker. Using the shake ideas from the retreat, your blog, BBBC Facebook page, your Pinterest page and my own conconctions I drink at least 2 to 3 shakes a day! I’m never without a refrigerator full of greens and veggies. This is a huge change for me and I love it!  Also, your instruction on combining the right foods that keep sugar levels from spiking is a reason why I’ve burned body fat in such a short period of time. I eat lots of fiber and combine them with lean proteins, such as fish, turkey, chicken and tuna along with the good fats and complex carbs you suggest. I’ve finally acquired a taste for Greek yogurt without having to add sweeteners. I make parfaits (snack ideas from your blog ) to take to work with me as a great snack. I rarely order out anymore at work. Rather, I prepare my food and shakes in advance and stock the refrigerator at work. My cravings for fatty unhealthy foods and desserts have diminished. I still enjoy them, but on a much healthier level.

4. What are your fitness and health goals?

I want a completely physically fit body and a healthy mind and soul. I’d like to have a body fat percentage of between 8 and 10% or lower, but not sure how feasible that is though. 

I’ve suffered from previous injuries it seemed I just couldn’t get past and I really believe my changed eating habits along with my new-found love for boot camp have helped me to overcome these injuries as I’ve learned to work around. I hope to live a long life (God willing) but I want it to be a healthy life free of sicknesses that can derive from an unhealthy life style. I’m 46 years old, and for the 1st time while in my 40′s I feel like I’m 25 years old.

5. What would you suggest to someone who is thinking about taking our classes but isn’t sure if boot camp is the right thing?

Take the class!! Don’t hesitate! Hey, working out isn’t easy. That’s why it’s called “working” out. But the idea is to find a class that can even for moments at a time take your focus away from the fatigue during the class and make the class enjoyable. The outdoor classes (Brooklyn Bridge or park) definitely do that. It’s more than just a regular type of workout. Ariane has created workouts that allow us to continue to burn calories days after you’ve completed an hour workout. That’s AMAZING! Combining that with all the information Ariane offers on her blog and Detox workshops with regards to nutrition and eating becomes clear on how regular people like myself and others see the fat begin to diminish and clothes begin to fit. For example, I wore a size 32 waist extremeslim fit suit the other day and not long ago I was wearing a tight size 36 waist. Talk about “Slim and Strong!!” Ariane and her team of instructors are genuinely committed to helping us achieve our goals. Take the first step and get to know Ariane and her team  – - you won’t be sorry. I know I’m NOT! : )

6. Is there anything else you’d like to add?

Ariane has really put together something SPECIAL here and if you want to make a healthier change in your life you owe it to yourself to give it a try. DON’T be discouraged if you’re unable to keep up. The instructors don’t leave us behind : ). The class is designed to be challenging and give you something to work towards for people at every level of fitness. Over a short time you will feel stronger and will be able to push more and more. Enjoy the journey… 

My best,

Joseph



Here is Myrna chatting it up with Joseph after one of her very sweaty Brooklyn Bridge Boot Camp classes. 

See the pounds dropped in May!

The April/May Slim & Strong Session was incredibly successful. Participants really put their mind to eating clean and attending the 12 workouts. The results show the effort and dedication.

Here are the winners of the AM session. The winner is always determined by most body fat lost AND muscle gained.

1st: Helen
Weight loss: 6.2 lbs
Body fat lost: 4.3%
1.8 pounds of muscle gained
8 pounds of pure fat lost

2nd: Blake
Weight gained: 3.2 lbs
Body fat lost: 3%
Muscle gained: 7.2 lbs
4 lbs of pure fat lost

3rd: Amy L. 
Weight lost: 3 lbs
Body fat lost: 3%
1. 6 lbs of muscle gained
4.6 lbs of pure fat lost

Here are the winners of the PM session: 

1st: Lorraine
Weight loss: 5.4 lbs
Body fat loss: 3%
Muscle gained: 2.7 lbs
8.1 lbs of pure fat lost

2nd: Kristen
Weight loss: 2.2 lbs
Body fat loss: 2.8%
2.6 lbs of muscle gained
4.8 lbs of pure fat lost

3rd: Becca
Weight loss: 4 lbs
Body fat loss: 2.9%
1 pound of muscle gained
5 lbs of pure fat lost

There have never been so many participants that lost more than 2% body fat in a month, so you guys keep rocking on! Congratulations to getting closer to having the body that makes you happy!

Ready to change your body for good? Join us! The June/July session starts soon:

June AM Session: 
Meets Mondays/Wednesdays/Fridays at 6.30pm at Complete Body & Spa, 301 E. 57th Street (2nd Ave)
12 sessions, $350

June PM Session: 
Meets Mondays/Thursdays at 6.30pm at Stepping Out Studios, 37 W. 26th Street (between Broadway and 6th Ave).
9 sessions, $270
Sign up here

The 101 of Carbohydrates

Ariane,
I’m very confused by all the information out there on carbohydrates. Some diet books say you need to eat fruit and grains and others say you should cut them down to lose weight. Some say all carbs are bad if you want to lose weight and then I hear how we need to eat about 300 grams a day to stay healthy. Can you give me a quick lesson on what I need to know?


Thanks, Rebekah


Rebekah,


to sum it up, I’ve put together the points you need to know:

·       Carbs provide 4 calories per gram

·      All carbs are broken down into sugar in the stomach, whether you’re eating a snickers bar or broccoli. What differs is the rate of breakdown. The slower- the better for your fat loss.
·      Carbs provide us with energy

·      Lack of carbohydrates affects brain function, energy levels and your mood (carbs promote serotonin production = happy hormones)

·      There are favorable carbs (complex) and unfavorable carbs (simple). Simple carbs are broken down into sugar very quickly and can result in blood sugar spikes. As a result the body produces insulin to drive the sugar into your cells. If the cells are full, the rest goes into fat storage. Therefore – simple carbs make you fat. 


http://en.wikipedia.org/wiki/Bagel

Nope, he’s not your friend!

·      Complex carbs are broken down slowly, keep you full longer and provide energy over longer periods of time. If your intake is moderate they will not get converted to body fat. Hence, complex carbs can promote fat loss. 

·      Always combine carbohydrates with protein to slow the absorption into the blood stream.

·      Best sources for fat loss: Fibrous veggies, such as bell peppers, leafy greens, asparagus, celery, cucumbers, etc.


If you want to lose fat, eliminate your intake of all sugar and processed carbs (the foods that come in a box) and focus on eating as much fiber as possible. Keep your intake of starches from root veggies and grains as minimal as possible. They provide you with more energy than your an burn off. Limit fruit intake. Fruit contains fructose and since only the liver metabolizes it, it can easily overload the liver. It can also increase triglyceride levels (the form of fat that gets stored in our cells). 
·      Your body can store between 250 – 450 grams of carbohydrates in the muscle and liver. Once they’re used up (within 1-2 days of eating a clean diet) your body goes into fat burning mode to supplement its energy needs. 



How many carbs do I need?

If you are sensitive to carbohydrates then limit your intake of any processed carbohydrates (while flour, white rice, pasta, white potatoes, sugar, sweets).

Many carbohydrate-sensitive clients have seen impressive fat loss when they limit their intake to less than 100 grams per day.


How do I know if I’m sensitive to carbohydrates?

What’s the shape of your body? Do you store most of your fat around the stomach and arms? If so, then you probably produce too much insulin in response to processed carbohydrates.


Also pay attention to how you feel 2-3 hours after eating a high-carbohydrate meal (e.g. pasta, sugar, bread, rice, potatoes). Do you feel sleepy, moody, hungry, or experience brain fog? Then you’re sensitive and you should rely primarily in veggies for carbs. If you do not show any reaction, then you don’t have to be too careful about limiting your carbohydrate intake. 

My Emotions Get in My Way! Help!

Ariane, over the past 20 years I have been on every single diet you can imagine. I have lost and gained hundreds of pounds over the years and I finally understand what and how I need to eat to lose fat permanently. I have dropped 65 pounds in the last 2 years and am continuing to lose. But, what has always been getting in my way is my emotions. The moment I get upset about something I just want to eat. I go for the sugar, starches, and for anything in my sight that stops fat burning. I feel guilty afterwards, of course, and then I try to clean up what I did by exercising more and eating clean. It just seems to be this nagging cycle of being “good” and then losing it and I’m so entirely sick of it that I’m often asking myself why I even bother to try to lose more weight. I know that my emotions are in my way of reaching my goal (of 30 more pounds) and feeling good about myself but I just can’t get a grip on them. Do you have any advice? 

Thanks, Brooke

Brooke,

I have worked with thousands of women and men looking to lose weight. At the core of most people’s challenge to keeping a balanced diet and a healthy body is emotional eating. Let’s face it – after you learned how fat burning is done, after you know how to put together meals and fire up your metabolism, you really should be seeing a quick change in your body fat and body shape, right? Well, if it was that easy then we’d all be slim, strong and happy – but we’re not. We are humans with emotions and our emotions are closely linked to the food we eat. Not just because our parents may have pacified us with a lollipop when we were sad or maybe our aunt was always the one offering us the candy jar when we visited and felt bored. 

These are behaviors that we have learned early on and may now be deeply rooted in our subconscious – always kicking up when we least want them. Some of us grew up without sugar but may have learned over time that sugar and starches make us feel good. These foods actually do make us feel good from a biochemical standpoint. Sugar and starch increase your serotonin level, a neurotransmitter that’s directly linked to your mood. So, don’t be surprised that you crave these foods when the going gets tough or in the days before your period. It’s only natural, but how you respond to these cravings is the key to your success.

I suggest you try the following when you have a sweet/starch craving. Ask yourself “What is it that I really want?” If the answer is that you are truly hungry then a balanced meal of protein and veggies is the right choice. However, if the answer is any of the following: I want to reduce my stress, I want to procrastinate doing this task, I feel lonely, I feel tired, I am angry, I am sad, etc then food is not the answer as it would only be a short-term band-aid. After you eat the sweets and starches your needs will still be there – plus the extra calories. Eating that bowl of Ben & Jerry’s when you’re really in need of a chat with your friend to talk things over will not only make you feel bloated, tired and guilty, but you’re also gaining weight over time just because you didn’t deal with the issues that made you want to eat in the first place.

You need to re-train yourself to make the distinction between hunger for food and hunger for emotional needs. Once that distinction is made and you act on satisfying the true need, then the food option is rarely chosen anymore because you realize it isn’t going to fix the problem.

Another way to tell if you’re emotional eating is if you constantly choose foods that make you feel ill afterwards, – high-sugar foods (cookies, chocolate, pies, etc) or very dense starches, such as potatoes, pizza, pasta and rice. These foods boost serotonin levels temporarily and can make you feel better – until you feel the low blood sugar effects about 1-3 hours after eating them. Again, you’re going for the quick fix without realizing that tackling the issue that made you want to pig out needs to be addressed.

We can keep ourselves from emotional eating once we realize that foods are never a long-term solution.

Stopping emotional eating is a process and doesn’t happen overnight. It requires awareness of what makes you eat and then the ability to stop the behavior and replace it with something healthier. That is in fact easier said than done. What helps is the focus on how good you will feel and look once you have a clean diet, a body you can be proud of and the confidence you will enjoy – And, perhaps a good to-do list that helps you identify the stressors in your life that keep hitting you hard. Change the stress triggers and see how your desire for food changes.

Another issue may also be the environment in which you live. If you have a job that you absolutely despise and the only thing that makes you feel better is to stick your hand in the candy jar of your coworker, then chances are you’re not going to stop that unless the stress factor changes. Just spending 20 minutes on a pro-active job search would likely eliminate your desire for sweets because you’re tackling your discomfort. So, go ahead and create your list of stressors that typically make you want to pig out. Then, develop 2 to 3 steps you can take to address them (other than eating). You’ll find that your mind isn’t a one-way track into the fridge after all and your creativity will be your saving grace from the size XXXL pants.

Good luck! Ariane