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Supporting You During Covid-19

March 24th, 2020 by Debbie Martilotta

My biggest priority is keeping clients safe and strong during this #Coronavirus stay-at-home order. The effects of this pandemic are changing the world and we can only control what we can control, so with that in mind…

I’m taking workouts virtual and bringing DBM Strength Training to you! Let’s stay strong together by joining with our friends and training as together as we can right now.

Strength training classes are scheduled every Tuesday at 6 pm and Sat at 9 & 10:30 am EST. Cost is $10 per person, my preferred payment app is Venmo. You can pm or text me for details and the Zoom link.

With the mandated at home order, watch for exercise videos and virtual classes! Three weeks is a long time to be away from the gym.

While we are at home temporarily here are a few ideas;

Look for opportunities over the course of every day to put your body under some kind of brief resistance load. Even if you only work hard for one minute (or less) at a time but are relatively faithful to incorporating these “micro” opportunities into your daily routine, the cumulative effect will still be incredible.

If you don’t have exercise equipment in your house, there is still a lot you can do to stay fit, active, and sane during these trying times. Online streaming services, the internet, and mobile app stores are loaded with a variety of free and low-cost at-home workouts for all fitness levels and workout preferences, and many don’t require any equipment.

Turn up your favorite tunes and dance like nobody is watching! Whether you are solo or with your fam, this can be such fun. Challenge yourselves to keep adding one more song and keep moving longer every day.

If you have the luxury of a yard (and many do not right now), get your rake out and clean up from winter. Your spring yard will thank you and so will your body.

Hit your local trails! Many of them are pretty quiet right now so dress for the temp and go exploring. Maybe meet a friend at the trailhead and keep a 6′ distance while you hike together. The app Alltrails is great for exploring.

Staying socially engaged during a stay-at-home order requires creativity! Some good ideas are being shared on social media and this article has several.

Watch your diet! Eating nutritious food is best during times of stress. Let’s support your immune system with great recipes that will also support your fitness goals.

How many ideas can you share with the DBM community? We welcome your suggestions and tips.

How Much Protein Should I Eat Daily For Weight Loss?

February 5th, 2020 by Debbie Martilotta

Decades of scientific research on weight loss have uncovered a few key pieces of information on what helps people successfully win the battle of the bulge.

  • First, we know that while exercise is important, a person’s healthy eating habits likely matters more for weight loss than the hours they spend in the gym.
  • Second, when it comes to dieting, there is no single best one for losing weight; many diets can work quite well as long as total calorie balance is accounted for.
  • Third, dietary protein is one of the key “levers” in a diet that increases the likelihood of someone’s ability to lose weight.

This article is going to cut through a lot of the noise surrounding protein and tell you how much protein you should be eating to lose weight and some of the things you should consider when planning your diet.

WHAT IS PROTEIN?
Protein is an important macronutrient that is involved in nearly all bodily functions and processes. It plays a key role in exercise recovery and is an essential dietary nutrient for healthy living. Protein and amino acids are primarily used to create bodily tissues, form enzymes, and cellular transporters, maintain fluid balance, and more.

HOW MUCH PROTEIN PER DAY TO LOSE WEIGHT?
If you want to lose weight, aim for a daily protein intake between .73 and 1 grams per pound. Athletes and heavy exercisers should consume 1-1.5 grams per pound if aiming for weight loss.

WHAT ARE THE BENEFITS OF PROTEIN IN WEIGHT LOSS?
Dietary protein can be an important part of a diet that is intended for weight loss. While there are many benefits to dietary protein, there are four main areas that have direct effects on weight loss:

  • Satiety
  • Lean mass
  • Thermic effect of food
  • Storage as body fat

Let us take a deeper dive into each of these topics.

PROTEIN HELPS YOU FEEL FULL LONGER
One of the biggest things that impede weight loss is hunger.

People are far less likely to stick with a nutrition or diet plan if they experience high levels of hunger.

Protein is the most satiating of all the macronutrients.

Several different lines of research have all pointed to the same thing: higher protein intakes tend to provide more satiety and less hunger.

For example, in one study, high protein snacks allowed people to go longer between eating and also caused them to eat less at subsequent meals.

Another study showed that including protein into a glass of water decreased hunger compared to water alone.

Depending on the source of protein, there does appear to be minor differences in the exact amount of satiety that protein provides, however these differences are minor and don’t really make a meaningful impact for most people.

Currently, there is no consensus on the optimal level of daily protein intake in one’s diet with regard to staying full. However, roughly .82-1.32 grams of protein per pound appear to provide substantial benefit on satiety.

PROTEIN PRESERVES LEAN BODY MASS
In addition, protein has another benefit on weight loss: it helps preserve lean body mass during periods of caloric restriction.

One study compared the effect of low protein intake (1.0 grams per kilogram per day) to high protein intake (2.3 g/kg per day) on lean body mass over a short term caloric deficit. On average, the low protein group lost about 1.6 kilograms (3.5 pounds) of muscle mass while the high protein group only lost 0.3 kg (0.66 pounds) of muscle mass.

Currently, most evidence suggests that .73 grams of protein per pound are a recommended daily target for protein intake to spare lean body mass loss during periods of weight loss.

PROTEIN INCREASES THE THERMIC EFFECT OF FOOD
The thermic effect of food is the “cost” of digesting your food.

Essentially, it takes some energy to break food down, digest it, and turn it into energy. Protein has the highest “cost” of all three macronutrients.

While the total effect that the thermic effect of food has on daily energy expenditure and weight loss is small, it is not meaningless and is important to note.

In one study, a high protein diet increased the thermic effect of food by roughly 6-8 kcals per hour when compared to a low protein diet, which may translate to ~50-75 calories per day.

However, not all studies show this large of an effect, and the thermic effect of protein is not likely responsible for most of its benefit, but it may be the “cherry on top” of adequate dietary protein during weight loss.

PROTEIN IS HARD TO STORE AS BODY FAT
During periods of weight loss, there are often times where more energy is consumed than expended. As such, minimizing how much of that excess energy (i.e. calories) is stored as fat is important.

The body processes the three different macronutrients (i.e. proteins, carbohydrates, and fats) in very different ways.

Leaving out a lot of jargon and mumbo jumbo, in order for protein to be stored as fat, it goes through a much different biochemical process than either carbohydrates or fats.

This process makes it much harder for protein to store as body fat.

One study found that protein is stored as body fat with roughly 66% efficiency, while carbohydrates store with 80% efficiency and fats store at 96% efficiency.

During weight loss, overeating protein results in much less stored body fat than overeating on carbohydrates or fat.

While many different diets can be successful for weight loss, the protein content of a diet is one of the important factors to consider when planning a diet. Protein has been shown to promote satiety, help maintain lean body mass, increase the thermic effect of food slightly, and can reduce how efficient the body is at storing extra calories as body fat.

Courtesy of NASM.org

There Are No Short Cuts to Your Fitness Goals!

February 5th, 2020 by Debbie Martilotta

In order to see any kind of progress in your health and fitness journey, you must show up for a 30-minute, high-intensity workout, twice a week and eat a clean, high protein, low carb diet! There are no short cuts, just say’n…

Let’s get real. Sure, you can cut your calories in half, or spend your mornings or evenings doing cardio to lose some pounds, but I can promise you your results will not last nor will they give you a healthy, functioning body.

When it comes to weight lifting for weight loss, it is important to keep a few key points in mind.

  • First, you will not get BIG from lifting weights. You get “big” from overconsumption of energy (calories), which can be converted into fat or muscle based on the types of foods you eat and the exercise you do.
  • Second, you can lift more than you think—and you should (with the help of a personal trainer).
  • And finally, if weight training is done properly you may be sore the day or two after your workouts (especially if you are new to resistance exercise). This is called delayed onset muscle soreness, or DOMS, and it is a normal response to weight training. Be sure to stretch, drink plenty of water and incorporate sound nutrition to help your body recover quickly between workouts.

Watching the scale too closely is another issue for clients. I’ll hear, “So the scale is up and I’m doing everything right, my clothes are even fitting better! I don’t get it?!” Then we measure and sure enough, their inches are down. Muscle is denser than fat and it also takes up less room. That’s why you can look leaner yet actually weigh more than someone without muscle definition.

Again, if your goal is to be strong, healthy and have a fully functioning body, proper diet and lifting heavy weights with the guidance of a certified personal trainer will get you there!

in part from ACEfitness

The Surprising Benefits of Weight Training

February 5th, 2020 by Debbie Martilotta

The most common misconception about weight training is that it adds bulky muscle mass, a fear of some women. While elite male lifters can — and want to — get very developed, for most people the result is simply well-toned muscles.

Other benefits are increased mobility, more support for your joints and the ability to stay self-sufficient in your later years.

As an added bonus, having more muscle can also help you with your weight goal. That’s because the more muscle you have, the higher your metabolic rate and the more calories you burn. Add a calorie cut into the mix and you’ll lose weight.

Muscle is denser than fat and it also takes up less room. That’s why you can look leaner yet actually weigh more than someone without muscle definition.

To make the most of strength training, lift heavier weights than you think you’re able to. Yes, challenge yourself, staying within safe limits. You don’t want to try to lift a weight you can barely pick up off the weight rack, but most people underestimate the amount they can handle or fail to progress to heavier weights, according to the American Council on Exercise, and that limits the effectiveness of strength training.

Keep in mind, too, that you don’t have to spend hours in the gym. All you need are 20 to 30 minutes every other day to accomplish training goals. Do one to three short sets — eight reps per set — with high weights and a mix of exercises that target all the major muscle groups.

If you’re new to strength training, get your doctor’s OK first and work with a trainer on proper form.

Our recommendation is 2 30 -minute sessions or group class + session each week, along with a clean diet, and you’ll be amazed at how good you feel, and look!

By Len Canter
HealthDay Reporter, U.S. News

Cast Iron Whole Chicken

January 27th, 2020 by Debbie Martilotta

A simple and easy whole roasted chicken that is full of flavor, perfectly moist, and tender! This recipe is gluten-free, allergy-free, and paleo using a no-fail method for success. We think it’s just a fabulous way to up your protein and enjoy a home-cooked meal.

Ingredients:
•1 whole free-range, organic chicken, 4-5 lbs
•2 small Gala apples, chopped
•1 large shallot, chopped
•2 t oil (I use sunflower oil)
•1 1/2 t dried thyme
•1 t dried basil
•1/2 t garlic powder
•1/2 t onion powder
•1/2 t ground ginger
•1/4 t ground black pepper

Directions:
1. Preheat oven to 375oF
2. Rinse and pat dry the chicken, inside and outside
3. Place chicken in a large seasoned cast iron skillet and stuff with chopped apples and shallot in the cavity of the chicken, place any extra pieces around the chicken in the cast iron skillet
4. Rub the outside with the oil, herbs, and spices
5. Roast in the oven for about 1 hour and 40minutes (about 20 minutes per pound) or until the chicken reaches a safe 180F
6. Remove from oven, cover with foil, let rest for 15-20 minutes before carving

Recipe from Strength & Sunshine

Meal Replacement VS Protein Shakes

January 16th, 2020 by Debbie Martilotta

Protein shakes and meal replacement shakes are not the same.

Protein powders work to provide you with a high-quality protein to help your body recover after working out.

  • Designed to help increase daily protein consumption
  • Low in calories
  • Not packed with carbs and fat (so they don’t contain all of the nutrients your body needs to constitute a complete meal)

Meal replacement shakes do exactly what they say: replace a meal. For instance, instead of eating breakfast, you drink a shake.

  • Designed for weight loss
  • Low in calories
  • Packed with essential nutrients that your body needs for a complete meal (vitamins and minerals, fiber, some carbs, fat, and protein, a good balance of all three macros), but they may also contain ingredients you wish to avoid like added sugars and chemicals.

Continue reading to see why I recommend protein supplementation along with a diet based on clean, organic meats, vegetables, and healthy fats. 

Meal replacements and protein shakes can both support your body composition and athletic performance goals, although they do have significant differences in nutritional profile and benefits. A higher amount of protein will help repair muscle tissue damage resulting from high intensity, strenuous workouts. Try to get your protein from eggs and lean meats (chicken, fish, lean beef, etc.).  Downing enough protein can be a tough task so supplement your eating with protein shakes to reach your protein requirement for the day.

Calories
Meal replacements are intended to be more filling and contain more calories than a protein shake. Although meal replacements are higher in calories than protein shakes, they tend to be lower in calories than actual meals, which can aid in dieting. Whey protein isolates tend to be the lowest calorie protein shakes, with 101 calories per serving, while others may contain about 120 calories. Meal replacement shakes typically contain between 250 and 400 calories.

Protein Content
Protein shakes typically provide about 25 g of protein per serving, while the range of protein in meal replacements differs widely. Meal replacements intended for general health may be lower in protein, with 10 g per shake, while those intended for muscle building and dieting may contain up to 40 g.

A higher amount of protein will help repair muscle tissue damage resulting from high intensity, strenuous workouts. Try to get your protein from eggs and lean meats (chicken, fish, lean beef, etc.).  Downing enough protein is a tough task so supplement your eating with protein shakes to reach your protein requirement for the day.

Carbohydrate Content
Protein shakes typically have less than 5 g of carbohydrates, as they are not intended to be full meals. Meal replacement shakes tend to contain carbohydrates to make the nutritional profile more like a real meal. Meal replacements beneficial for dieting will contain dietary fiber, a nutrient that helps in digestion and makes you feel full, helping you consume fewer calories throughout the day.

Fat Content
Protein shakes are typically low in fat, with 3 g or fewer, while the fat content in meal replacements varies. Meal replacements that are lower in carbohydrates tend to be higher in fat and may be useful for low-carbohydrate diets. Higher carbohydrate shakes tend to be lower in fat. You may wish to find a meal replacement containing omega-3 fats, to aid in fat loss and muscle gain.

Vitamins and Minerals
Protein shakes tend not to contain any added vitamins and minerals other than those provided by the protein source. For example, shakes made from whey protein, a dairy product, provide calcium. Although not all meal replacements contain added vitamins and minerals, many do.

Shakes vs ‘real’ food
In marketing today, you hear people say, “just eat real food”. However, we travel more, we work differently, we have different needs and our nutrition options have changed over the years. If you are not able to eat ‘real food’ or the real food you are eating isn’t getting you the results that you want, then a shake may be an option. Remember that meal replacement shakes and protein shakes are not the same. The typical meal-replacement powder may contain up to half your day’s intake of carbs. Instead, opt for a scoop of regular protein powder after your workout.

I will always advise my clients to plan their meals, prep their meals and always choose organic, clean protein, vegetables, and healthy fats. Carbs should come from sources like vegetables, some fruits, and legumes. Be in control of your diet – it is 90% of your fitness program, overall health, and body composition!

Zucchini Egg Nests

December 31st, 2019 by Debbie Martilotta

Ingredients

  • 3 large zucchini or 4 small, to yield 6 cups spiralized
  • 1 tsp salt, more to taste
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/8 tsp ground black pepper plus more to taste
  • Coconut oil, for greasing
  • 6 Farm Fresh eggs
  • Optional: Crushed red pepper, spices, fresh herbs like dill, cilantro, parsley for garnish

Instructions

  • Use a vegetable peeler or a spiralizer to slice the zucchini into noodles.
  • Place in a colander over a bowl and toss with sea salt until evenly coated.
  • Let the zucchini noodles sit for 20 minutes so they can sweat.
  • Preheat oven to 400 degrees F, and use coconut oil to generously grease a 6-cup jumbo muffin tin or 6 ramekins that are at least 3.5 inches in diameter.
  • Use your hands to squeeze the zucchini noodles to release as much moisture as possible.
  • Place in a bowl and add garlic powder, onion powder, and ground black pepper.
  • Carefully separate the egg whites from the yolk. The easiest way to do this is to crack an egg into your hand over a bowl, then pass the egg yolk from one hand to another until the whites drip down between your fingers into the bowl.
  • Place the yolks on a plate, and add the whites to the zucchini noodles and mix together.
  • Divide the zucchini noodles into the prepared muffin tin cups or ramekins. Create a nest and leave an indent in the center.
  • Carefully place a yolk in the center of each zucchini nest.
  • Sprinkle with more salt and pepper.
  • Bake for 15-20 minutes until the yolks are cooked to your liking.

courtesy of What Great Grandma Ate

Strength training: Get stronger, leaner, healthier

October 15th, 2019 by Debbie Martilotta

Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training to the rescue! Strength training is a key component of overall health and fitness for everyone.

Use it or lose it

Lean muscle mass naturally diminishes with age.

You’ll increase the percentage of fat in your body if you don’t do anything to replace the lean muscle you lose over time. Strength training can help you preserve and enhance your muscle mass at any age.

Strength training may also help you:

  • Develop strong bones. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.
  • Manage your weight. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.
  • Enhance your quality of life Strength training may enhance your quality of life and improve your ability to do everyday activities. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.
  • Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression, and diabetes.
  • Sharpen your thinking skills. Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.

Consider the options

Strength training can be done at home or in the gym. Common choices include:

  • Bodyweight. You can do many exercises with little or no equipment. Try pushups, pullups, planks and leg squats.
  • Resistance tubing. Resistance tubing is an inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store.
  • Free weights. Barbells and dumbbells are classic strength training tools. If you don’t have weights at home, you can use soup cans.
  • Weight machines. Most fitness centers offer various resistance machines. You can invest in weight machines for use at home, too.

Getting started

If you have a chronic condition, or if you’re older than age 40 and you haven’t been active recently, check with your doctor before beginning a strength training or aerobic fitness program.

Before beginning strength training, consider warming up with brisk walking or another aerobic activity for five or 10 minutes. Cold muscles are more prone to injury than are warm muscles.

Choose a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. When you can easily do more repetitions of a certain exercise, gradually increase the weight or resistance.

Research shows that a single set of 12 to 15 repetitions with the proper weight can build muscle efficiently in most people and can be as effective as three sets of the same exercise.

To give your muscles time to recover, rest one full day between exercising each specific muscle group.

Also, be careful to listen to your body. If a strength training exercise causes pain, stop the exercise. Consider trying a lower weight or trying it again in a few days.

It’s important to use proper technique in strength training to avoid injuries. If you’re new to weight training, work with a trainer or other fitness specialist to learn the correct form and technique. Remember to breathe as you strength train.

When to expect results

You don’t need to spend hours a day lifting weights to benefit from strength training. You can see significant improvement in your strength with just two or three 20- or 30-minute weight training sessions a week.

The Department of Health and Human Services recommends incorporating strength training exercises for all major muscle groups into a fitness routine at least two times a week.

As you incorporate strength training exercises into your fitness routine, you may notice an improvement in your strength over time. As your muscle mass increases, you’ll likely be able to lift weight more easily and for longer periods of time. If you keep it up, you can continue to increase your strength, even if you’re not in shape when you begin.

By Mayo Clinic Staff

Don’t Let Pain Sideline Your Workout

September 24th, 2019 by Debbie Martilotta

Life comes with pain, but that does not mean you have to miss out on the moments that make up your life story. Thanks to Green Roads Muscle and Joint Relief Cream, you don’t have to worry about the minor aches and pains of life holding you back.

If you know me, you know that I am very picky about what I eat and put on my body. I choose organic all the time. I want to use the best and “cleanest” ingredients and stress this to my clients also. When a couple of clients asked me about CBD for pain and muscle soreness, I did my research. A trainer is only as good as their advice and guidance, and their clients’ well-being must come 1st! I chose to carry the Green Roads Wellness product and am happy to offer their CBD Pain Cream in my gym.

Green Roads CBD pain cream is infused with menthol, lavender oil, vitamin E, pure CBD & more. It is the best CBD topical cream for pain relief & inflammation and offers a great solution for aches and pains. Simply rub into stiff, painful joints and muscles for fast, effective relief.

As always, every Green Roads product is infused with hemp-derived CBD, extracted from the hemp plant via supercritical CO2 extraction, then winterized to purify the concentrated CBD and purge all unwanted plant products/cannabinoids from the final product. In addition, their Relief Cream is infused with menthol, chamomile extract, and lavender oil to bring you the relief you need and the pleasant aroma you desire, without leaving a greasy residue behind.

Wow, we have been waiting for this CBD Pain Cream. In the past, there have been pain creams for muscle and joint pain, but they were far too weak to be effective. We couldn’t understand why manufacturers were making these creams too low of a CBD concentration. This cream does the job with the right concentration of CBD with the familiar menthol smell you are already know – highly recommended!

Green Roads’ mission is to offer users a safe, effective alternative to prescription painkillers, other toxic prescription drugs and over-the-counter drugs that contain harsh chemical compounds alien to nature’s perfect remedies. Their vision is to bring our customers natural products and understand that, “There’s Always An Alternative!”

Debbie Martilotta, Owner and CPT
DBM Strength Training

Scrambled Eggs with Tomatoes, Herbs, and Goat Cheese

September 9th, 2019 by Debbie Martilotta

Ingredients:
▪ 8 large organic eggs
▪ 1/2 teaspoon of sea salt
▪ ¼ teaspoon freshly ground black pepper
▪ 2 tablespoons of filtered water
▪ 1 tablespoon clarified butter or ghee
▪ 1 small tomato, roughly chopped
▪ 2 ounces soft goat cheese
▪ ¼ cup fresh herbs (chives, thyme, parsley, dill, oregano), roughly chopped

Directions:
Step 1: In a large bowl, whisk together the eggs, salt, pepper, and water.
Step 2: In a large nonstick skillet, warm the butter over medium heat until shimmering. Add the egg mixture and stir with a wooden spoon until the eggs form
soft curds, about 3 minutes.
Step 3: Fold in the tomatoes and remove the pan from the stove. Gently fold in the goat cheese and herbs, divide among four serving plates, and serve immediately.

Nutritional analysis per serving: calories 250, fat 10 g, saturated fat 15 g,
cholesterol 359 mg, fiber 0.3 g, protein 16 g, carbohydrate 2 g, sodium 480 mg
Dr Hyman