by Amy Plano | Jul 9, 2018 | motivation Monday
Today’s post is brought to you by the letter “G.” G is for gratitude.
Coming off a holiday weekend – can be tough – really tough! Not to mention last week was my birthday – making the transition back to reality even tougher. However, rather than beget the bad why not look towards the good? After all, can anyone find any good with being negative anyway? This chick can’t.
So let’s pledge to start this Monday off by taking a slightly different angle. Rather than stomp our feet that it is Monday let’s take moment to do something super, duper important – express gratitude. I promise you will feel better just after reading this post 🙂
If you learn any one thing from me on your journey to wherever you may need a little help going I hope you remember to do this one simple thing – practice being grateful every. single. day. From my experience over the last 40 glorious years on this planet – I see much more frustration and sadness than happiness in my practice.
But please remember no matter how bad it may seem — there is always something to be grateful for. There is always something to smile about. Please do not let a single day go by without counting your blessings and appreciating all the wonderful things in your life. By fostering an attitude of gratitude you will stay grounded to the good and find that you have no time left for the bad.
People spend so much time complaining about the things they don’t have, focusing on the things they want or feel like they should have — that they have no time to appreciate what they already have. Kind of crazy when you think about it, right? Backwards way of thinking if you ask me.
Why Gratitude is Important
A while back I read a fantastic article in the magazine Inc. In this well-written article, Elliot James talks about the power of gratitude. He compares gratitude to the likes of an emotional muscle that one can and should flex everyday. He makes a very profound statement that I could not agree with more:
Spot on! People who are grateful not only seek out more successes but they draw more successes into their lives.
Just think about it for a moment. When you are grateful, the more others enjoy being around you. It’s kind of like when you sparkle, like you all do – everyone wants to be your friend. Your appreciation supports those around you and let’s them know they are accepted. By expressing your gratitude you allow these folks to see the positive elements inherent in daily life, and promote them to feel more hopeful about the possibility of future success.
In the business world I live in clients (and potential clients) love to feel that you are grateful for their business; it creates strong bonds of loyalty and mutual support. One of the ways I let my clients is know I am appreciative of them is with a gift card of their choice to either Trader Joes or Whole Foods when they refer someone to me for my services. This is not something that is noted anywhere in my literature – but is something I feel is very strongly about and I do on a regular basis.
By expressing my gratitude it doesn’t only acknowledge the person’s actions. It recognizes the actual person. In doing so, I set a winning tone and one in that is mutually inclusive for everyone involved.
Just like learning to not take everything personally takes some time to master; so does learning the art of gratitude. However, the more you flex and use that emotional muscle; the more it will strengthen and grow. And after all, who does not want big guns?
How I Practice Gratitude
One of the things I personally find extremely helpful in my own life is to set aside two separate times a day to practice gratitude. When I worked at Yale, for the whole ride in rather than listening to the radio, I would go through a whole list of things in my mind I was grateful for. Now that I do not spend that much time in my car, I instead have a little notebook called my “Gratitude Journal,” and each morning I write down 10 things I am grateful and appreciative for. I then revisit this list right before I go to bed. Not only does this start and end my day on a positive note, it really makes me recognize just how amazing and blessed I really am. It also keeps me from taking things for granted which is sometimes so easy to do.
As you start to practice gratitude (and I really, really, really hope you will!) you will notice, over time, a real change in the whole trajectory of your life. You may find that your efforts to create the career and life you want are increasingly successful. In no time, you’ll quickly begin to experience the positive impact of approaching your life with a focus on gratitude. Which will give you even more to be grateful about ♥
And one of the most marvelous things about gratitude – it has no upper limit. You can be as grateful as you want to be. Develop an attitude of gratitude and you will have more things to be grateful about tomorrow! And what’s a better time to start than today?
Despite the fact that it is Monday what are you grateful for?!? I know you can think of something. Give me the 411 on your gratefulness.
Hugs and High Fives,
by Amy Plano | Jul 9, 2018 | metabolism, weight loss
What is metabolic testing ?
The million dollar question on everyone’s mind, “what is metabolic testing ?” Many people have heard the term but have no clue what to expect from metabolic testing. The goal of this blog is to clarify this information and tell you exactly how to prepare for the testing to ensure the best results.
Trust me – there is absolutely nothing remotely scary about having your metabolism tested. In fact – I can almost guarantee you will be skipping out of my office with the new information in hand like a kid on Christmas day. Now let’s chat about how to prepare for metabolism testing.
First things first, metabolism testing does not hurt. I promise! We don’t draw blood. Also there is NO physical exertion involved. In the past, I have had patients show up in their workout gear thinking they were going to participate in something that might resemble a stress test. This is certainly not the case. So no worries you can leave your running shoes at home!
The device we use to measure your metabolism is called the Bodygem. This device measures your metabolism by capturing the air you breath.
Sounds pretty easy? Well it is.
Three things to do to prepare for the metabolism test:
Come fasted with no caffeine in your system for 4 hours prior to your test. You can drink plenty of water though!
Please don’t exercise within 4 hours of the test.
Arrive not having smoked a cigarette within 4 hours of the test.
Caffeine, exercise, and nicotine all can slightly increase your metabolic rate. Therefore, we do our best to minimize these variables so we can deliver you the most accurate results.
Curious about what other factors might influence your metabolism? Check out last week’s informative blog “RMR Testing 101” on this exact topic.
The actual test
Once you arrive we will get you all set up! You will sit peacefully in a chair with a small mouth tube in your mouth and a cute little nose clip on. The goal of the nose clip is to create a vacuum seal so no air escapes.
I promise, I will not post any Facebook pictures with your sexy nose clip on:)
By measuring both the amount of oxygen you exhale and the amount of carbon dioxide you expire we are able to calculate your metabolism. It’s that simple. This method is called indirect calorimetry and is one of the most accurate ways to measure metabolism. The test itself takes about 10 minutes.
Like I mentioned, the test does not hurt. However, some people find it uncomfortable as you need to breathe through your mouth for the duration of the test.
Once the test is complete we need to talk goals. Generally speaking my patients generally have three types of goals – they want to lose weight, maintain their weight or gain weight. Therefore, the next step will be tol weigh you and test your body fat. That way we have a starting point for you to gauge your progress.
Next, we will gather your demographics. Factors such as your age, sex, occupation, type and frequency of exercise, and even your sleep patterns are all important variables in determining an appropriate calorie level for your goals. All this information is then entered into a software program which then generates several important numbers.
The Bodygem tells us the following:
Exactly how many calories you need to take in on the days you workout
Exactly how many calories you need to take in on your non-training (rest) days.
How you compare to other individuals with the same demographics
Once we have this important information we can then specifically tell you where your calories need to be to accomplish your specific goals. We can also make suggestions on your macros if that is something you are interested in. If you need help setting up these numbers in a tracking program like MyfitnessPal we are happy to help guide you as well.
If you need additional services like a customized meal planner with specific meal suggestions or guidance on how to incorporate carbohydrate cycling or intermittent fasting these can all be provided at an additional fee.
The entire metabolic test plus the consult should take no longer than 45 minutes. You will leave with a personalized print out with your results and a solid knowledge of what is metabolic testing really entails. No guesswork involved!
On next week’s blog we will dive deeper into the results. We will interpret the results of three actual Bodygem results and discuss how to apply the information. So now when someone asks you the question, ” what is metabolic testing ” you will be able to give them a A+ answer 🙂
P.S. The icing on the cake is if you purchase the metabolism test during the month of July you will be entitled to a 40 % discount for my birthday. Just use coupon code thisis40 when you schedule your metabolism test on www.amyplano.com to receive the discount. However, act fast as this discount will only be around until July 31, 2018.
Have questions on metabolic testing? Please don’t be shy! Ask in the comments section below.
by Amy Plano | Jul 2, 2018 | metabolism, weight loss
Are you unable to lose weight in spite of vigorous exercise and a disciplined training schedule? Are you looking to maximize your performance yet feel like despite all your efforts you are failing miserably? Have you hit a plateau in your weight loss? Would you like to take the “guesswork” out of determining your calories to achieve your goals? Well if you answered “heck yes” to any of the above questions then you are likely the perfect candidate for RMR testing.
What is Metabolism
First things first, before we talk about RMR testing and why it is so friggin’ important we need to define metabolism. Did you know that even when you’re at rest, your body needs energy for its “silent” functions? These include breathing, circulating blood, adjusting hormone levels, and growing and repairing cells. The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate (BMR) or more often referred to outside of a clinical setting as resting metabolic rate (RMR).
There are many factors which determine our metabolism. Some include:
Your body size and composition.
People who are larger or have more muscle burn more calories. Even at rest these folks tend to have higher RMR’s.
Men usually have less body fat and more muscle than do women of the same age and weight. This means men burn more calories at rest (Boo!). But don’t worry, I will be sharing some tips for how us chicks can optimize our metabolisms.
As we get older (sigh), the amount of muscle we carry tends to decrease. Fat accounts for more of our weight, slowing down calorie burning. [Tip: If you consistently work out with weights you can help off-set some of this loss 🙂 ]
Two other important factors that determine how many calories your body burns each day:
Food processing (we call this thermogenesis!)
Did you know that digesting, absorbing, transporting and storing the food you consume also expends calories? Score! About 10 percent of the calories you burn each day come from the digestion and absorption of food and nutrients.
Physical activity and exercise accounts for the rest of the calories your body burns up each day. It comes as no surprise that physical activity is by far the most variable of all the factors.
The changes in overall body mass (increase or decrease) ultimately comes down to long-term energy balance which is represented by energy in (via food) and energy out (via metabolic rate). Total energy expenditure is determined by many factors including: body composition, sex, age, thermogenesis and physical activity. Having ‘good’ genetics certainly doesn’t hurt either! So now that you are a master of ‘all terms metabolism’ let’s get down to business.
Here are my top three reasons for why getting your RMR tested is SO important to achieving your body composition and training related goals
1. Takes the guesswork out.
By having your metabolism tested by a professional you never need to ask yourself the annoying questions, “How much or little should I be eating ?!?”
How many times have you entered your height and weight into an online metabolism calculator only to get some crazy number which you have no idea how to interpret?
I cannot tell you how many times patients come into my office following a calorie level that is completely wrong for the goals they are trying to accomplish. This frustrates the heck out of me. It’s not that they are unsuccessful for lack of trying. It’s simply because they have been provided with the wrong information.
By testing your RMR you will now know the exact number of calories your body needs to accomplish your dietary and fitness related goals. There is no more guessing or even second guessing where your calories need to be! Through the use cutting edge technology we can help you determine the exact amount of calories you need to reach your goals. Headache solved!
2. Gives you an accurate baseline.
If you don’t know your baseline calorie needs how do you know if what you are doing is ‘working’?
You have got big goals which I love and admire. However, how can you accomplish your long-term goals if you don’t know where your baseline needs currently are? Testing your metabolism before you make significant changes to your exercise and/or training routine can provide you with a solid foundation in which to make adaptations. Therefore, as things like your body composition, weight and/or performance markers change over time you can adjust your calories relative to your new goals.
Independent of what our specific goals are we all need a caloric starting point. If we don’t have a baseline and we start making changes to our diet how can we tell what specific calorie level is working? Simply put – we can’t.
Therefore, by testing your RMR before making any significant dietary and/ or training changes you are armed with an accurate, reliable calorie level to base your goals on.
3. It helps you when you are stumped.
Knowing your RMR gives you clarity in those moments when no matter how hard you try – you just cannot seem to tackle your dietary and/or fitness goals.
Knowing your your RMR can be critical when you are stumped. As mentioned previously many people base their goals around a calorie level that is not in tune with their goals. Along with the headache this creates can come a massive amount of frustration. Unfortunately, if you have been there you know exactly what I am talking about 🙁
Trying to gain lean muscle mass but struggling like crazy? It could be that your calories are too low. We all know that in order to build anything we need ‘extra’ resources, right? That extra might be money, resources or time. Same goes for putting on muscle. In this case, the extra needs to be in the form of calories. Therefore, for someone aiming to put on muscle they need to FIRST make sure they are taking in enough calories to do.
On the flip side, do you feel like you are at a weight loss plateau? Are you meticulously counting calories, carbs, protein and everything under the sun and still not losing weight? Is MyFitnessPal definitely not your pal? For most people the simple answer is their calories are not in tune with their weight loss goals. It could be that their calories are too low. Or it could mean that their calories are too high. How the heck will they know unless they actually test their metabolism?
Knowing your unique RMR for the different ‘seasons’ can help optimize your nutrition during both your off-season and peak training periods. During training, you need to make sure you are taking in enough calories to support not only your training but your ideal body composition for your sport. It’s no surprise when an athlete is not taking in enough calories how quickly they feel the side effects. Unintentional weight can lead to fatigue, burnout and injury. All of these can be factors can be minimized if not avoided entirely.
Leave nothing on the table when it comes to your training. Mama did not raise no fool 🙂
Case in point – I rest my case. Plain and simple – anyone with a performance or body composition related goal should have their metabolism tested. And truth be told I don’t know a whole lot of people who don’t share these goals (especially the later!) By testing your RMR you will no longer be ‘spinning your wheels.’ The precise tools you need to determine the exact calorie level to fit your specific goals is attainable. And just like Jim Rohn’s stated, “When you know what you want and you want it bad enough, you’ll find a way to get it.”
P.S. Did you know we are running a 40 % discount on RMR testing for the month of July? Use the coupon code thisis40 when scheduling your metabolism testing under the ‘appointments’ tab on our website www.amyplano.com
P.P.S. What are you waiting for? This fantastic deal will not be around forever. Cut through all the confusion and get the numbers you need.
P.P.P.S. Does any of this mumbo-jumbo about RMR testing resonate with YOU? If so, in what way? Share your thoughts in the comments below. We ♥ to hear your thoughts. Don’t be shy – we don’t bite.