The Secrets to Proper Core Training

The Secrets to Proper Core Training

Six pack abs, a flat stomach, NO belly fat, a small waist, thin, trim, and skinny…all words that attract us when it comes to our  mid-section.

What about proper posture, corrective work, improving muscular imbalances, reducing back and hip pain, and improving spinal function…maybe not as popular, but all can occur IF you train your “core” properly.

First, what is your core?

The core is a group of muscles that provide stability and support through the entire body.  Many of us would say the core is your abs or stomach.  True, but there is so much more.  Your core is made up of your ABS which include your external obliques, internal obliques, rectus abdominis, and transversus abdominis.  The core is also made of your hip muscles (glute medius, maximus, minimus, and psoas) and your lumber spine muscles (erector spinia, Multifidus spinae, quadratus lumborum, lower lats).   Some texts books will even consider the rotary cuff of your shoulder and  your neck as part of your core as they both have a direct effect on how your mid section operates and creates stability.

So now that you know what muscles you need to work to provide proper stability and support for your body, how should you train your abs?

Can you train your core everyday?

Well, Yes and No.

Yes, as long as you train different parts of your core on different days.

An example would be:

Day 1 *Lower abs and hips (Rectus Abdominis and transverse abdominus)

Day 2  Obliques and low back

Day 3 *Upper abs (rectus abdominus)

*Although we actually don’t have a separate upper and lower ab muscle, the Rectus Abdominis (or your six pack) is divided into a lower and upper abdominals at the belly button.  Since it has eight sources of nerve innervation  the single muscle can be stimulated many different ways, thus can actually be worked like 2 different muscles.

Your Core area is like any other musculature, you should NOT train ALL of it every day.  It needs at least 48 hours of  rest and recovery. Therefore, if you are doing crunches EVERY day, you are more than likely creating an imbalance and over training your abdominals.  In addition, if you are doing crunches on the ground you are missing 1/2 the movement.  You need to get off the ground and onto a stability ball, with the added extension, you will get far greater range of motion.

Another mistake most people make when training the core is that they only focus on the front side of their bodies and not the back.  They do tons of abdominal exercises and nothing for the low back.  Doing hyperextensions, prone cobras, dead lifts, bent over rows and low rows are essential for a strong core.  To keep a body in balance the back and the front should be trained synergistically.  If not, you may show a 6 pack of abs but your posture will suffer and so will your back!

If you do decide to train ALL your core muscles in one day, train them like this:

  1. Hips
  2. Low back
  3. Lower abs( train low abs first  since they are usually the weakest)
  4. Obliques
  5. Upper abs

Below are some specific CORE exercises for each area:

  1. Hips:

Squats, step ups, lunges, dead lifts, hip lifts, leg kick backs, bridges

2. Lower back:

Hyperextensions, Lat pull downs, dead lifts, prone cobra, reverse hyperextension

3. Lower Abs:  Anything that involves flexion of the hip.  *Heel drops ( lay on back, legs are at 90 degree angle, lower heels to ground), *Leg drops (more advanced) lay on back, extend legs straight into air, lower to ground, knees to chest ( lay on back roll knees into toward your chest, reverse crunches (lay on back, legs straight in air, raise heels to sky). *make sure lower back stays on ground. 

4.  Obliques:anything that offers rotation of the mid section or side flexion. ie. Side to sides( sit on ground, sit back, and rotate middle from side to side), Bicycles ( laying on back a crossing opposite knee to elbow, alternate every other side, Side planks with flexion(side plank, raise hip to sky).

5. Upper Abs  All flexion of the torso or isometric hold, ie. Stability ball crunches, Planks, Cable crunches( need a cable machine) stand or knee in front of cable machine, rope behind neck, crunch through waist.

Training your core is essential for staying healthy, strong and balanced.  It is your bodies center and needs YOUR attention!

Your Optimal Health Coach,

Kate

  1. To get the best results with the visual look of your core, make sure you follow a healthy diet.  Core exercises will make you stronger, more stable and improve back and pelvis function, they will NOT spot reduce!

References:

Scientific Core Training, Paul Chek

Scientific Back Training, Paul Chek

How to Eat, Move and be Healthy, Paul

Where is the Grass Fed Beef?

As we all know I am a big proponent of the quality of food. Quality is king in my book. It trumps fat content, sugar content, and calorie content. Unfortunately, food quality, especially in the United States, seems to be making a steady decline. People are spending more money on cell phones, TV’s, and the latest tech gadgets, thus leaving less money for the things that are really important — like the quality of their food. Forty years ago, before the industrialization of food, the average household used to spend 17% of their income on food. Now, we spend less than 6% of our income on food. Yes, the government has made food more affordable by introducing conventionally farmed food, concentrated animal feeding operations (cafos), more herbicides, pesticides, chemicals, more processing, and introduced genetically modified foods. But at what cost?

Well, how about a staggering healthcare bill at 2.7 trillion dollars a year!

Yes, these food cost savings have not come without major health concern with increases in obesity, cancer, heart disease, diabetes, and a slew of other diseases.

The truth is, the U.S. spends more money on healthcare than any other industrialized nation. At a steady increase of over 2% every year, the U.S. now spends an average $8,000 a year on every American. Yikes! So we are saving money on food, yet throwing it away on healthcare costs. Is there a correlation? I think so…

I want to discuss the quality of our food — more specifically, the quality of our beef. Is grass-fed, pastured beef really that much better than today’s norm for “conventionally farmed” beef? The government and conventional beef ranchers might tell you it is just as good. But you know me…I like to dig deeper into the story. And I believe there’s a big difference.

Well, I’ll let you decide…

Here are the main differences between grass-fed beef and conventional grain-fed beef that has become the norm.

1. Diet.

Almost all conventionally farmed cattle are fed GMO (genetically modified) grains (primarily corn and soy). Not only are corn and soy cheap, but also they are great for fattening the animals faster. 75 years ago, cows were 4 or 5 years old at slaughter. Today, cows are 14 to 16 months. You can’t take a beef calf from a birth weight of 80 pounds to 1,200 pounds in a little more than a year on grass alone. This fast-fattening venture takes enormous quantities of corn, soy, protein supplements, antibiotics, and other drugs, including growth hormones.

Even worse yet, some large dairy and cattle farmers, in addition to feeding their animals corn and soy, are feeding them a certain amount of “ byproduct feed-stuff”— and it’s totally legal. In general, this means waste products from the manufacturing of human and animal food. This can include same species animals, diseased animals, hooves, skin, hair, manure, other wastes, plastic, bubble gum, candy, and garbage. Yum!

On the other hand pastured, grass-fed cattle are fed — are you ready? — grass.  Well, to be honest they are fed grass, weeds, shrubs, clovers, and anything that is green and is within reach. More importantly, cows can digest and absorb these plant foods and nutrients they contain. Which brings us to the next topic…

2. Health of the animal.

Cows are meant to eat grass. Unlike humans, all ruminant animals including cows, bison, and sheep can digest grass and cellulose (grass fiber) due to a four-compartment stomach. This unique stomach allows for a re-chewing process (referred to as ruminating) that allows these animals to fully digest highly fibrous foods like grass. This is why grass is an ideal energy source for them.

During the normal digestive process, bacteria in the rumen of cattle produce a variety of acids. When animals are kept on grass pastures, they produce copious amounts of saliva that neutralize the acidity. This salvia allows the rumen to remain at a neutral ph, which is ideal for cows. A feedlot diet of corn, soy, and byproducts is low in roughage, so the animals do not ruminate as long, nor do they produce as much saliva. The net result is an increase in acid or acidosis. Over time, acidosis can lead to a condition called “rumenitis,” which is an inflammation of the wall of the rumen. Eventually, the wall of the rumen becomes ulcerated and no longer absorbs nutrients as efficiently. This can lead to ulcers, liver abscesses, asphyxiation due to bloating, feedlot polio due to a vitamin B deficiencies, and finally death.

The end result is very sick cattle. Typically, these feedlot cattle farmers try to manage the grain-caused ailments with a medicine chest of drugs, including ionophores (to buffer acidity) and antibiotics (to reduce liver abscesses). An estimated 70% of the nation’s antibiotics are fed to cattle and poultry to prevent illness and increase growth. (Just another sign that the drug industry has an unhealthy relationship with the food industry.) This means a meat product that is far less superior not only in quality but in nutritional value.

3. Nutrition.

At the end of the day, a grass-fed cow produces a better product. In a 2009 study in the Journal of Animal Science, the USDA and researchers at Clemson University in South Carolina showed that grass-fed beef is better for human health in a number of ways.

Grass-fed beef has:

1. Less overall fat content*

2. More beta-carotene

3. More vitamin E

4. More B vitamins: Thiamin and Riboflavin

5. More minerals: Calcium, Potassium, and Magnesium

6. A more even ratio between Omega-3 and 6 (less Omega-6 is found in grass-fed beef)

7. More CLA, a potential cancer fighter

8. More Selenium and Iron

*While total fat content decreased. The percentage of saturated fat is higher or the same, while the percentages of Omega-6 and monounsaturated is lower.

4. Animal care.

All cows for the first 4 to 6 months of their lives are pasture-fed. The difference comes in the latter part of their lives when conventionally farmed cattle are sent to feedlots, which is a factory feeding system for livestock. Large feedlots are called concentrated animal feeding operations (CAFOs) and can house up to a whopping 150,000 or more steer at one time. Most pastured grass-fed cattle are on a ranch of about 150. Cattle are delivered to feedlots to be fattened up on a very calorie-dense diet consisting of about 95% grains. Remember, corn and soy are fattening agents. This government feeding system allows for very little roaming, an unnatural diet, and in many inhumane living conditions, like standing in their own manure for weeks or even months.

Once the cattle are fattened up and reach their finishing weight, they are sent to slaughterhouses. Sounds like an amazing life, huh? Both feedlots and slaughterhouses are under constant scrutiny for affecting the stress level of livestock. You can only imagine the level a stress an animal must have after being confined for months, force-fed an unnatural diet, and then led down a ramp to its death. High stress leads to chronic levels of cortisol running through the animal’s blood and muscles — muscle that will be soon delivered to you and me in the form of a steak or burger.

All grass-fed pastured animals live on the pasture their entire lives. They are allowed to graze freely until they reach full growth, which is usually 1-3 years after a grain-fed cow. This is one reason why grass-fed meat is far more expensive than grain-fed.

In addition, grass-fed farmers try and take extreme care in the slaughtering of their animals. Most ranchers either slaughter the animals on the farm or take them to small independent slaughterhouses. The ranchers go to great lengths to try and keep their cattle calm. Some will even stay with their animals through the entire slaughtering process to ensure they are being treated with the upmost care.

Personally, I try to only eat grass-fed meats. To me, conventionally farmed beef and grass-fed beef are two completely different products. It is like the difference between a Ford Fiesta and a Ferrari — no comparison. I believe one reason beef has received such a bad name in the past, is not because of the actual beef, but from how the beef was “brought to table”. To be honest, most studies on the dangers of eating red meat come from people eating conventionally farmed beef — not grass-fed beef. The current studies on grass-fed beef prove it is a far superior product — and far healthier.

Now, I am not saying to go out and eat tons of grass-fed beef every day. I only eat red meat 1-2 times a week. Grass-fed meat can be very healthy for you, but like anything, it should be eaten in moderation. All meat (including grass-fed beef, chicken, pork, and lamb), because of their high levels of tryptophan and cysteine, can be somewhat inflammatory, and harder to digest than other proteins like eggs, dairy, broth, fish, and gelatin. Like I have always said, there are good things and bad things in all foods. So listen to your body and do not over do it. Basically, don’t be afraid to enjoy a grass-fed burger or steak once or twice a week. Know it is good for you, and know you do need it!

Your Optimal Health Coach,

Kate

“Disclaimer:  I am an exercise physiologist, personal trainer, nutritional and lifestyle coach, not a medical doctor.  I do not diagnose, prescribe for, treat or claim to prevent, mitigate or cure any human disease or physical problem. I do not provide diagnosis, care treatment or rehabilitation of individuals, nor apply medical, mental health or human development principles.  I do not prescribe prescription drugs nor do I tell you to discontinue them.  I provide physical and dietary suggestions to improve health and wellness and to nourish and support normal function and structure of the body.  If you suspect any disease please consult your physician.”Reference:

Eziekel J Emanuel. Spending more money doesn’t make us healthier., New York Times, Oct 27, 2011

Household Expenditure on Food, 2010, USDA: http://www.bls.gov/cex/

Cynthia A Daley, Amber Abbott1, Patrick S Doyle, Glenn A Nader and Stephanie Larson:  A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition Journal 2010, 9:10 doi:10.1186/1475-2891-9-10

H. K. Biesalski: Meat as a Component of a healthy diet – are their any risks or benefits if meat is avoided in the diet? Meat Science Volume 7, Issue 3 July 2005, pages 509-524.

P.T. Garcia, N. A. Pensel, A. M. Sancho, N.J. Latimori, A.M. Kloster, M.A. Amigone, J.J. Castol: Beef lipids in relation to animal breed and nutrition in Argentina. Meat Science, Volume 79, Issue 3, Pages 500-508

Leheska JM, Thompson LD, Howe JC, Hentges E, Boyce J, Brooks JC, Shriver B, Hoover L, Miller MF: Effects of conventional and grass-feeding systems on the nutrient composition of beef.

Journal Animal Science 2008, 86:3575-85

www.eatwild.com

 

Is the Health and Fitness Industry moving in the right direction?

Is the Health and Fitness Industry moving in the right direction?

As usual I have found myself questioning the direction of the health and fitness industry and the messages they are dishing out. First it was the TV show the Biggest Loser ticking me off, and now it’s almost every health and fitness magazine on the market.

Seriously, what the hell are they doing?! Sorry, but I really cannot stand how some things in the health and fitness industry are being taken over by the advertising market and big business. On many levels, I feel like the health and fitness industry has become no better than the pharmaceutical industry. In fact, I have decided they now have some love affair with each other — or at least in cahoots. You see, at the end of the day, everything comes down to money — everything! Health and fitness is a multi-billion dollar industry — an industry that has no signs of slowing down. An industry, like many in America, is developing some very bad habits.

Let me explain:

The other day, I was cruising through the drug store. No, I was not buying drugs. I was purchasing my normal goods — toothpaste, soap, shampoo, etc. — when I came across the store’s magazine rack. Now, I am not a big magazine reader, but I sometimes like to check out what some of the national health and fitness magazines are saying about what is healthy and how to stay fit. Honestly, I see very little value in any of these magazines. However, I like to know what the average Joe or Jane is reading so I know what I will be up against when trying to really educate them.

I was in a little bit of hurry so without even looking at one page, I purchased two health-related magazines — Health magazine and Fitness magazine. I figured, how bad can they be? Well, I think you will be amazed with what I found:

Fitness Magazine     

7 advertisements for pharmaceutical drugs. Really?

14 advertisements for processed foods, including low fat ice cream bars, microwave popcorn, Slim Fast shakes, and goldfish crackers.

4 ads for weight loss supplements (all are major stimulants).

4 ads for over-the-counter drugs.

So, if that wasn’t bad enough, check out Health magazine.

Health Magazine      

12 advertisements for pharmaceutical drugs (yes 12).

15 advertisements for processed foods — anything from cereals to soups to Jiffy peanut butter.

2 quick weight loss diet plans.

AND an article on the benefits of vodka — apparently you can drink it AND use it as facial astringent. Who knew? Now you can be a clean-faced drunk.

Now, I am not against anyone advertising their products, but don’t you think it is a little misleading and unethical to have all these unhealthy items advertised in magazines called Health and Fitness? I certainly do.

As a fitness and health educator, I find it completely frustrating to read magazines like this because I know this is what the general population is reading and this is what the general population is following and doing. Once these people get to me, I have to first try to unwind all the misinformation they have received just to get them back to square one.

Quite frankly I cannot blame people for being confused. Every day we are all bombarded with information about what is supposedly healthy for us. It’s coming from everywhere — magazines, internet, TV, radio, smart phones, etc. No wonder everyone is so confused. We are entrusting our health in this billion-dollar industry — an industry that on so many levels is failing us, while making BIG dollars doing it.

Health and fitness didn’t become a billion dollar industry by making us all fit, healthy, and happy. If everything they were telling us was true, most people would be fit, healthy, and happy. And we are not. The problem is we are only getting fatter, sicker, and unhappier. The problem is we keep buying the dream, and the dream is not existent… at least how they are advertising it to us.

Let me give you a few examples:

NO! Those fit healthy men or women did not get fit by using the ab roller, the shake weight, the bow flex, thigh master, or whatever fitness product they are advertising. They were already healthy and fit before they ever touched the damn things.

NO! That person did not get super thin and fit by taking that weight loss pill and doing nothing else. They were already fit and thin — they are called “fitness models”. That’s their career to look like that.

NO! That person is not that happy after consuming that antidepressant drug. They are acting!

NO! That processed low fat ice cream sandwich did not help that women get a 22-inch waist!

NO! Slim Fast shakes or any weight loss shakes for that matter are NOT good for you. They are all processed crap. A shake for breakfast, a shake for lunch, and sensible dinner is the stupidest thing I have ever heard. What a great way to lose weight so you can gain it all back in 6 months… PLUS an added 10 pounds.

AND FINALLY.

NO! You cannot lose 10 to 20 pounds of weight in one week and have it be healthy. I don’t care how you do it!

I could go on for days and days about all the false misleading advertisements out there in the health and fitness industry. But I think you get my point.

Oh geez — I feel like I may be pissing some people off right now.

Look, I certainly do not dislike the health and fitness industry. In fact, I love it. I have been in this industry for almost 20 years and couldn’t imagine doing anything else. I’m just a little disturbed at how much misinformation is out there and how many of my clients and friends are getting more and more confused. It makes no sense to me that 12 drug ads should be in a “health” magazine. There is absolutely nothing healthy about any drug — it may make you feel better for a while, but it is NOT healthy. I hope you know there is a difference.

We must all remember in today’s world that everyone wants to sell you something — something that makes you thinner, fitter, prettier, ageless, and smarter. We want to believe them because, of course, we want all those things. The truth is, there are no easy shortcuts to getting healthy and fit. There is no special piece of equipment that will make your abs flat, thighs thin, and butt rounder than just plain old body weight exercise and a good eating plan could do. There is no special pill that will make you look like a model. Real health and fitness take work to achieve and can be accomplished without special gadgets, pills, and calorie-restrictive diets and foods.

To achieve real health and fitness you just need these 10 things:

Life commitment

Patience

A plan

A desire to get better

A diet that fits your individual needs

An exercise plan that challenges you

Rest

Less stress

Happiness

 Love

Note the lack of low fat ice cream sandwiches, sugar free cookies, antidepressants, or the ab roller on this list. As simple as this list is, I know it is a challenge for most of us to completely follow it. Why is that? Is it because we have all been lead to believe there are easier routes and shortcuts we can follow? Well, as you can see, the proof is in the pudding — we are spending billions on all these nonsense items and all we are doing is getting fatter and unhealthier. Stop reading that article on 10 ways to make your butt smaller. What you need to do is just get off your butt and start moving. Stop thinking that a Slim Fast shake is your answer to a thinner waist — metabolic stimulating food is what is going to work long term. And finally, stop believing you can achieve REAL health and fitness in 21, 30, or 90 days. Real health and fitness is a life long journey — the end is when you end. End of story.

 

Your Optimal Health Coach,

Kate Deering

 

The Biggest Loser…Inspirational or Harmful Message?

Dear Biggest Loser show….

Lately, as many of you know, I have been questioning EVERYTHING. What is truth? What is complete BS? And what is sitting somewhere in the grey area — which seems is pretty much everything.

Funny enough, this has made me want to write about the TV show, Biggest Loser. I see it as a show of little “real life” truth, a good dose of BS, and even more grey area. When I ask people about the show, I find that most people love this show (so I understand I may offend a few with this blog). It is very apparent that people love seeing severely obese individuals conquer their fears and lose hundreds of pounds in a matter of 3 months. We see them cry, huff-n- puff, and push through pain and fear. And then at the end, we see one lucky winner win $250,000 dollars. How inspiring. How amazing. How motivating. How VERY unhealthy. I’m sorry — I had to say it.

I don’t believe the show Biggest Loser is “healthy” at all. Yes, it may be good entertainment, it may offer some inspiration, and tug at your heart strings — but healthy it is not. Not by a long shot.

Oh, I can already hear Bob and Jillian or Anna (the new trainer) yelling at me… “But we are saving lives!” Really? Are you really saving lives — or are you allowing America to believe that health is achieved with 8-hour long workouts, extreme calorie restriction, and an unbalanced/unrealistic life (by removing each of these people from the real world)? These 3 things, if continued long term, will eventually do more harm than good.

Still a doubter? Let me explain why I believe the Biggest Loser is creating more harm than good in a society that is focused on quick and immediate results.

1. Unhealthy weight loss. It is not uncommon for a contestant on the Biggest Loser to drop 10, 20, or even 30 pounds in one week. Wow — how amazing! First, most of us know that the majority of that weight loss is simply water weight, right? What you may not know is losing more than 1 to 2 pounds of fat per week can overburden your liver, kidney, immune system, thyroid, digestive system, and skin. Your fat tissue holds toxins, and when your body starts releasing fat from storage, these toxins are released into your system. The toxins have to go through a detoxification process before your body finally expels them via your sweat, urine, or feces. The human body is not designed to handle this kind of heavy detoxifying process in a short period of time, which is what happens during super-rapid fat loss, like on the Biggest Loser show. Weight loss is healthiest when it is slow, and the body is allowed to adjust and detoxify at a normal level. Optimally, this is about 1 to 2 pounds a week — not 30. But 30 makes good TV.

2. Exercising. Working out anywhere from 4 to 8 hours a day is not only unhealthy, but is completely unrealistic. Any workout lasting over 45 to 60 minutes makes your body start releasing excess levels of stress hormones — cortisol and adrenaline. Although, both of these hormones may encourage weight loss, they put a huge burden on your system — not only breaking down fat, but muscle, organ, and bone tissue. Long-term, chronic elevated stress hormones will lower your metabolic rate, causing stress to the thyroid, adrenal glands, liver, heart, and every muscle in your body. 

3. Nutrition. The constant food advertising on the Biggest Loser irritates the crap out of me. We must remember, it is a reality TV show built around making money. The show pushes a low fat, low calorie lifestyle. So it pushes certain foods and diet plans that correlate with this — and they make even more money doing so. The Biggest Loser not only gets advertising money from certain brands with low calorie processed foods (like 100 calorie snack packs, spray butter, Extra gum, egg substitutes, and protein bars), but it now markets and sells its own Biggest Loser food plan. There is nothing like a highly processed 300-calorie meal to get you going. We must remember that real, unprocessed, whole food is always best. Processed foods are dead foods. True health will never be achieved eating dead foods.

4. Diet. Most of the contestants are eating anywhere from 800 to 1800 calorie diets and working out 4 to 8 hours a day. Of course, they are going to lose weight. They are starving their bodies. Anyone who goes from 5000 calories down to 1000 a day is going to lose weight at a rapid pace. To be fair, the show needs to be honest and tell viewers, the Biggest Loser is a place where we put 15 contestants under constant food deprivation and exercise stress for 3 months — and whoever survives wins!

5. The Prize. I just finished reading the book Drive by Daniel Pink. Drive is a book about what motivates us and how we can teach others to become and stay motivated. Pink clearly advocates NOT using prizes or money to get people to do something, like lose weight. To lose weight and keep it off, motivation needs to be intrinsic instead of extrinsic — in other words, it should come from within. Weight loss should not be reward-driven, like the carrot-on-a-stick approach. Why? For several reasons:

1. Rewards can encourage cheating, shortcuts, and unethical behaviors (see examples below).

2. Rewards can foster short-term thinking. After the season is over, most contestants put all the weight back on, and then some.

3. Rewards can extinguish intrinsic behaviors. The contestants start to lose focus of real health and will do just about anything to stay on the show and try to win the prize.

Two great examples of Pink’s theories are Ryan Benson and Kai Hibbard.

Check out what season one winner Ryan Benson had to say about his experience:

“I wanted to win so bad that the last 10 days before the final weigh-in, I didn’t eat one piece of solid food! If you’ve heard of “The Master Cleanse”, that’s what I did. It’s basically drinking lemonade made with water, lemon juice, maple syrup, and cayenne pepper. The rules of the show said we couldn’t use any weight-loss drugs. Well, I didn’t take any drugs. I just starved myself! Twenty-four hours before the final weigh-in, I stopped putting ANYTHING in my body, liquid or solid. Then I started using some old high school wrestling tricks. I wore a rubber suit while jogging on the treadmill, and then spent a lot of time in the steam room. In the final 24 hours, I probably dropped 10 to 13 pounds in just pure water weight. By the time of the final weigh-in, I was peeing blood.

Was this healthy? Heck no! My wife wanted to kill me, if I didn’t do it to myself first. But I was in a different place, I knew winning the show could put us in a better place financially, and I was willing to do some crazy stuff. All this torture I put myself through has had no lasting effects on me (that I know of) and at the time, it was sort of a fun adventure for me. But I am sure it wreaked havoc on my system.

In the 5 days after the show was over, I gained about 32 pounds. Not from eating, just from getting my system back to normal (mostly re-hydrating myself). So in 5 days, I was back up to 240. Crazy!”

Ryan Benson gained roughly 90 pounds back after the season was over.

Another example is Kai Hibbard (season 3 finalist) who reports in an interview with ABC:

“Before the last episode of the Biggest Loser, I dehydrated myself so I could take off 19 pounds in the last 2 weeks before weigh-in. I stopped eating solid foods, had 2 colonics, and sat in a sauna for hours before the weigh-in. Two weeks after the show was over, I put on 31 pounds. My hair started to fall out in clumps, I hadn’t had my period in 3 months, and I could only sleep 3 hours each night.”

Kai Hibbard says she fights everyday to find some stability with her weight. 

6. The trainers. Nothing says tough-love more than watching Jillian Michaels or Anna Kornakova make a 300-pound, 50-year old women run on a treadmill at 8mph for 30 seconds (after working out for hours and hours). I have seriously watched every trainer on this show scream and yell at contestants while putting them at high risk for injury or even death. Are you kidding me? There is so much wrong with this scenario. Hey Jillian, why don’t you try running on a treadmill with a 180-pound pack on your back, at 8mph, for 30 seconds. You might find it to be a little damaging to the joints of your knees, ankles, and hips. You may also find your hormonal system may start to go haywire with the huge amounts of cortisol and adrenaline you are causing to be released due to overstressing your adrenals, thyroid, and heart.

 As a health professional with over 17 years of experience, I speak to people daily about weight issues, hormonal issues, and health issues. I let them know that good health is a journey. It may take months or even years for the body to heal and truly get healthy. People are so conditioned to getting things immediately — I find they get frustrated VERY quickly when the weight just doesn’t fall off, or when they don’t feel better in a week. Sorry — you can’t treat your body like crap for 10, 20, or 40 years and expect that a month or two of healthy eating and exercise will fix everything. It takes time to repair the damage and see results.

I feel it is more apparent than ever that the American way is built on short term, quick fixes and instant gratification. Quick weight loss, quick financial returns, fast food, etc. We want it fast — and anything less than instant is unacceptable, too slow, or doesn’t work. If things do not happen immediately, most people want to throw in the towel and give up. Well, we are now seeing the results of quick weight loss and quick financial returns. The American people are fatter and unhealthier than ever. And our economy is… well, about the same. So the question is this: “Is what we are doing really working long-term? I think it is clear that the answer is NO.

The biggest problem with shows like the Biggest Loser is the ongoing message they relay to viewers — workout more and eat less = weight loss (true) and health (not true).

When we focus on trying to accomplish a weight loss goal the quickest way possible, we lose focus of “real health” and find that in the long run, we end up hurting ourselves — not only physically, but mentally as well. It is time to look at “getting healthy” differently. It’s time to commit to doing things the “right way” instead of making short cuts. Then, and only then, can we create a belief system that will support a truly healthy lifestyle. Sorry, Biggest Loser — you are not a winner with me.

 Your Optimal Health Coach,
Kate