Shaila Fitness

Strong Powerful Female

Going Against the Grain

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I’ll admit, I’m not your typical girly girl.  My knees are scarred up from old (really old) soccer or track falls, I’ve got bruises on my legs from an occasional bang in the power rack, my hands are calloused from not wearing gloves or wrist straps, I hate getting my hair done, and I really, really hate shopping.

I also love lifting heavy weights, the way my heart pumps HARD after a set of deadlifts, the little rush of fear that I get when I stand under a barbell with enough weight that would probably crush me.  But my love of lifting doesn’t make me less of a woman, in fact it makes me more of one.  I may have been raised somewhat traditionally Indian but that’s never stopped me from going against the grain.  And while I’m not telling you that you have to follow my path to be great, I do want to tell you that there’s nothing wrong from finding your own path.

The few women that I know that enjoy strength training all tell me how empowering it is.  I never thought the simple task of spending an hour, 4 times a week, stroking the steel, racking and unracking the barbell, picking up a pair of dumbbells, pulling my body up to the bar would be so rewarding.

I’m not going to waste time proving this point, but if you need more evidence, feel free to scroll though to Will Brink’s article on the matter I’ve heard it again and again, and you may have too, but it bears repeating, because the message WILL resonate with one another woman out there, and it could be you.  Girls who lift all know something you don’t, and that you could be missing.

The reality is, at least where I train (independently and at the Gold’s Gym locations in the Alexandria and Arlington, VA area) I rarely see many women out in the weight room.  They’re either on some cardio machine, or in the group fitness room.  There’s nothing wrong with that- I teach a group fitness class and enjoy it.

It gives me a chance to teach women and men, (yes, there ARE men in there) that working out with weights is fun (yes, it’s fun, I said the f-word), to demonstrate correct form, and make the point that strength training can transform the shape of your body.  Yet the group fitness room is where a lot of the women stay.

Women in the Weight Room

The trainers I’ve spoken to all think we stay out because women think it’s “too intimidating” or that they’ll “stick out.”  Though I can’t relate to this fear, I have to say that the gym where I train has got a lot of fit lookin’ dudes.  Because of my gym’s proximity to the Pentagon, a lot of these guys have to stay fit for their routine physicals.  There’s also the occasional powerlifter, bodybuilder, runner, and average dude just trying to “stay in shape.”

The one thing they ALL have in common is that despite their seemingly tough nature, they’re also among the nicest, most gracious people you’ll ever meet.  They’re usually happy to give you a spot, let you “work in” between sets, clear the floor for you when they see you doing walking barbell lunges, and some of them even cheer you on!  There’s a great camaraderie and a lot of chivalry that goes on.  Granted, there is the occasional outlier who lacks manners but those people are few and far between.

I encourage you to hop off the treadmill or elliptical, and give it a go in the weight room.  If you’re completely unfamiliar with the gym setting, enlist the help of a personal trainer, a knowledgeable friend, a good book from your library (hey, we all learn differently!), or a DVD.

Figure out the best way YOU can test the waters, but please don’t make the mistake of copying sloppy form!  The best thing that can happen is that you can get stronger, leaner, meaner, fitter, and empowered.   I’m not telling you that my personal path has to be your own path.  What I am telling you is that going against the grain is not always a bad thing.  Find YOUR OWN path and then go follow it.  And don’t let anybody get in your way!!!

Why We Need More Fit Indian Females

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Growing up abroad and having a fantastic chef for a mom gave me access to some of the best things in the world. Especially food! As an Indian raised abroad (in the Philippines!), I was exposed to all kinds of foods, flavors, cultures, and travel.  As an well-traveled Indian in America, I recognize our culture is deep, vibrant, and complex.

Indian culture places a tremendous value on obtaining the “best” education possible.  My family was strict to a certain extent, and in my case, there was never any question about going to college. I ended up graduating with a Masters from Duke, and a Bachelor’s Degree in Biology from Tufts, so all in all, I probably didn’t turn out all that bad.

Make no mistake, there’s nothing wrong with a strong commitment to education.  I don’t think we should ever lose that- as evidenced by the fact that many Indian entrepreneurs have started some very successful companies here in the U.S.

Examples include Sun Microsystems, Inc., WebEx Communications, Juniper Networks, QLogic, to name just a few.  Indians continue to excel in the STEM (Science, Technology, Engineering, and Mathematics) education fields.   However, it’s about time we as a culture bring a bit of muscle along with all that brain to the international forefront.

Because the fact is, fitness hasn’t been a big part of Indian culture.  And while I may be a little bit biased, I firmly think we need more fit Indian females.

Can you recall the typical Indian film from the late 70s?  Lots of soft midsections , full hips, thighs, and breasts, full-on voluptuous.

In many ways, it was probably a BETTER standard to grow up with these female icons rather than the photoshopped images on today’s common fashion mags. But I’ll be damned if ever saw just one Indian woman with an athletic body back in the older films.

I remember in 1992 when Madhu Sapre, a contestant in the Miss World pageant, answered that she would build a sports stadium in response to the final-round question, “What is the first thing you would do if you became the ruler of your country?”

Everyone around me visibly cringed in response to her reply, although I was totally cheering her on.  Sapre’s answer might not have been the best, but if the judges had any idea of how desperate some Indians are for athletic success, they would have understood.  The almost-certain crown (she was the overwhelming favorite) slipped from her grasp.

Madhu might have been able to point to the lack of stadiums, but more often than not, the focus on promoting athletic excellence begins in the home.  My father had a pair of basic dumbbells lying around the house, my family always encouraged me in all my athletic endeavors (I was either on the swim team,  soccer team, or the track team, etc.) starting as early as elementary school.

Despite life-long participation in sports, my studies were always number one.  At the age of 12 or 13, I remember going to the gym, and having the head trainer tell me I had a gift.  He said: “you really ought to get in to bodybuilding or powerlifting.”  Even if I didn’t realize it then, he was encouraging me to become a fit Indian female. 🙂

Even at that young age and in completely different shape than I am now, I was the strongest chick in the gym.  But that goal (i.e., for a woman to intentionally build muscles or lift for power) was completely unheard of where I grew up.  If I did have a gift, it wasn’t nurtured, simply because that sort of thing wasn’t “done.”  Again, I’m a little bit biased but I think it’s time for us to change that.

The covers of both American and Indian fashion magazines are typically graced by the same body type: thin with little to no muscle tone.  There needs to be more and better role models, of the athletic AND Indian persuasion, for everyone else to enjoy.  We’ve got to show our kids that health, fitness, muscle, and strength -personal excellence – is beautiful.

Brains are great.  But just as the lack of education is frowned upon, so too should be the case for being weak.

I’ll admit that part of this plea is self-serving.  As a mother to a young girl, I want her to see that her Indian mom with muscles and athletic prowess can stand shoulder to shoulder and go toe to toe with the cultural norm of what’s “acceptable,” cherished, or beautiful.  There’s room in the world for more of us to represent what’s best about our culture.   I hope more of you will join me.

Fit Acceptance: A Call to Strong Female Arms

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I started writing this article thinking about the group of women I can relate to most- moms-but then realized this applies to everyone who’s been down the weight loss (or muscle GAIN) journey.  As a personal trainer and group instructor, I’ve come across several clients who are clearly dealing with eating (and exercise!) disorders.

There’s no doubt in my mind that the images splashed across our fashion magazines, on the runways, and even in our cartoons and our children’s dolls play a part in our interpretation of beauty and size.  I’m not here to tell you that the opposite side of the coin is any better either.

To be trapped in your own body, unhappy with your size or your body, and not be able to sprint after your toddler, jump around when she tells you to, play a game of tag, go rollerblading, etc. isn’t a better outcome either.  Women have muscles and they were meant to be used.

In this day and age, when you think of a “strong woman” you’re more likely to think of someone who’s mentally or emotionally tough – but not actually physically strong (Hillary Clinton, for example). I think we should collectively start a new movement for “Fit Acceptance” where strong bodies are rewarded. We’ve GOT to focus on strength, empowerment, and redefining STRONG as more than just a “masculine” term.

Sumi Singh Strong Powerful FemaleSo, why strength train? Why build muscle? Strength training increases lean body mass and decreases fat. Compared to fat, muscle is metabolically active and increases metabolic rate, fat oxidation, and calorie consumption. From a calorie burning perspective, more muscle tissue means more calories burned, even while at rest.

In addition, weight bearing builds stronger connective tissues to increase joint stability, helps prevent injury, and develops strength for doing some basic “life” duties.

 

For me, living on the 4th floor in an apartment complex with no elevator, carrying groceries, a gym bag, and a squirmy toddler (and did I mention the dog?) are hard enough as it is.  I can’t imagine how much more difficult this would be if I weren’t a strong woman!

99% of the time I’m at the gym I’m the only gal pounding the weights.  Why is that? Is it because people are intimated, unfamiliar, or perceive it all as just too much hard work? Is it because we think it’s not “our place” in the gym?  My BodyPump class is mainly women, and I get asked by girls (and guys!) how I got “those arms.”

It’s NOT by running on the treadmill, gliding on the elliptical, or whatever the latest fitness in a box craze is enjoying its 15 minutes of fame.  Hard work, heavy lifting, rest, great nutrition, consistency, dedication, and program design.  The compliments are great, but if you really want guns (or boulder shoulders, or an amazing pair of strong legs), get off the cardio equipment and into the weight room.

I for one love it when I see a gal giving it all she’s got in the weight room…it’s inspirational and I’ll be the first to tell her so.  There’s nothing wrong with muscle and strength.  In my opinion, being weak, out of shape, and skinny fat is just as unhealthy as being obese. There are some things in life that we CAN control.  Pick up that weight and grip the iron, stand in the power cage, get under the bar, and make your body strong.

We live in a society where obesity is often celebrated, and that’s not right either.  “Love the skin you’re in” and while there’s nothing wrong with being happy with your size (only YOU know the truth!), don’t bring down the strong, fit woman who’s aiming to reach her own personal wellness goal.  Using the excuse that “she’s probably not happy with her own body” and that you’re better off because you love your size is a sign of your own jealousy and insecurity.

I’ve faced the same challenges from my own “friends” and family.  I’ve been asked why I never eat at playdates and some people relish in drawing attention to it. Other than the fact that I don’t want to eat the same junk food you’re eating, I’ve also already properly fueled up (eating 6 meals a day takes dedication) so have no desire to eat anything other than what’s best for my next workout.  I’ve also been asked at social occasions, if I am actually seen eating, if I’m just going to “throw it up later.”

Mind you, these are comments from friends.  I have no doubt that this will happen to you.  Brush it off, stay committed, and know that none of those people will ever look 1/10th as good as you. Why am I so driven to push the female fit acceptance movement?  There are many reasons, but among the most important is my daughter.

I don’t want her growing up with a warped fantasy of size and beauty.  Somewhere in between the skinny runway models and the “fat acceptance” movement is the place of the strong woman. We weren’t “meant” to be fat just as we weren’t meant to look like coat hangers.  We’ve got to quit blaming genetics too. Yes, it plays a role, but it’s no reason to resign to what you assume is your “fate.”

Ditch the excuses (and I know us moms have MANY).  Do you really think so little of yourself that you can’t dedicate 1 hour, 3-4 times a week for yourself?  Think of all the pointless things you probably do- shopping, surfing the internet, watching TV, etc etc. Get rid of the mindless, pointless stuff that doesn’t matter.

Let the toys sit on the floor, let the dishes sit in the sink for a few hours.  Better yet, let the kids do it. Take that time and spend it on your own body.  Train with consistency and dedication, because it will do wonders for your body and your mind.  Start doing and believing in your body project, today and forever.

So that’s my call to you, a call for strong female arms.  We need fit acceptance, for people to accept that being and striving to be fit is a goal for everyone.  Help me spread the word!!!

My Top 5 Tips for Long-Term Weight Loss

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Many of you have heard the dismal statistics about the success rates of dieting.  And most people set themselves up to fail even before they’ve put a plan into action. We’ve all heard the “fact” that only 5-10% of people who successfully lose weight on a diet, gain it back. But as Lyle McDonald points out here:

“ this number is bullshit.”

Don’t set yourself up to fail. Consider this, from his article:

From the The National Weight Control Registry, “a group of people who have lost at least 30 lbs and kept it off for at least 3 years, reports that over 50% of the member’s lose weight on a non-commercial, non-clinical type of program. My point being that the 5-10% number is artificially low and people need to stop repeating it as if it were true.”

Yes, long-term diets are not easy. It takes changing habits and behavior, a process that takes time. But it works.  No one can guarantee you that you can lose weight and keep it off forever, but at the same time, people clearly do this all the time.  They do succeed and it’s often a good idea to look at the strategies that they are using to maintain long-term weight loss.

People will tell you diets don’t work, and that’s because after we taste our first bit of success and hit maintenance mode, we go back to engaging in the same behavior that was making us fat in the first place.

I’ve tried them too in the past, Atkins, Zone, South Beach, whatever, and none of them stuck for me.  I had to find the appropriate plan that worked for my body, my life, my schedule, and my tastes.  The key is to find the right plan for you, that you can adopt as part of your lifestyle change. So start thinking permanent and long-term if you want to take that weight off and keep it off. The right mindset is a key component of your success in the kitchen (and in the gym!).

If simple, basic weight loss is the goal, any number of diets will “work” just fine, just take your pick, or a “cleanse,” special shake, or the 21-day fix.  Or the cottonball diet, the grapefruit diet, or the eat only round things diet. There are plenty of options.

What most popular diets fail to do is to give people the knowledge and the tools to go beyond the instant results to achieve their full potential for leanness and fitness in the long-term.

Learn the tools and use them if you want long-term weight loss. Here are some things you can try that can help you move beyond the initial short-term diet fix. Again, none of this is easy, but it works.

  1. Portion control.  Use a kitchen scale, measuring cups, etc. It sounds annoying, but the more practice you have the better you get (and understand) proper portion sizes. This will serve you well when eating out, on travel, etc. Think of it as a process of educating yourself on what kind of portion sizes are going to help you along your goals. You can use tools like myfitnesspal.com or www.eatthismuch.com to help you determine the caloric needs for your weight loss goals.
  2. Set aside time for meal prep and learn to cook. Like many busy moms, I prepare all my meals during the weekend with another mid-week cooking session. Set yourself up for success.  I’ve had many clients that don’t cook, and rely on outside food for their nutrition. You’re guessing your caloric intake when you eat out all the time, as restaurant food is loaded with hidden calories from sauces and creams. Although it takes time, learn to cook, spice your food, and flavor it to your tastes. There are a wealth of dry rubs, herbs, spices, vinegars (and lemons and limes) that make cooking and eating enjoyable. Cooking skills will go a long way for your long-term diet success.
  3. Don’t shop hungry and stick to your list.  I hate shopping and wasting time, and the groceries task becomes even more of a headache when you’re also managing a kid/kids. I have a laser-like focus when getting in and out. I’ve saved lots of money being quick about it. You’ll spare yourself the needless temptations that may not belong on your nutrition plan. Stick to your plan, and plan for success. Shop the perimeter and read labels like a fiend.
  4. Enlist a support network and educate yourself. There’s no single book that is going to teach you what you need to know for long-term diet success. On social media, I’ve shared my  favorite books that have helped shape my views on nutrition. Speaking of social media, there are numerous Facebook forums dedicated to habit-based weight loss. Engage in such groups to learn the successful habits of long-term weight loss maintainers.
  5. Treat yourself, but set limits. Nobody wants to feel like they’re on a diet forever, and you should absolutely have planned indulgences. Or unplanned ones, whatever. What matters is that minor deviations are just that: minor. Rather than viewing your chocolate cake or cookie fest as a “slip-up” remember that you’re also human, you’ll make mistakes, and what matters is that you get back on track. Or plan for such events. Indulgent foods aren’t a sin. Rather, planning to go “off plan” for a special meal can be a mental break and a chance to have whatever you might feel you’ve been missing. Nothing is off limits. Except maybe poison.

So, those are my strategies for long-term weight loss.  Diet books and the internet are full of “sneaky weight loss tips” to help you get there.  Educate yourself on what works best for your life and your budget. Acknowledge too, that there will be bumps along on the way (family, job changes, etc).

The bottom line is this: there are no short cuts, no quick fixes, and only a commitment to a lifestyle change is going to keep the fat off long-term. I realize that’s not what most people want to hear, but it’s the truth.

Gaining Six Pounds of LBM in 12 Weeks

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This is a short article but I just had to tell you about it.  I just got done with an awesome 12 week body building program and I describe the full experience in its entirety (pictures, body stats, training log) here.  I’m so happy with it because, believe it or not, I gained six pounds of LBM (lean body mass, basically muscle) in only 12 weeks.

As you can clearly tell from the pictures and my experience, lifting heavy weights has not made me “bulky.”   If anything, it did great things for my body composition. I was able to gain 6 lbs of lean body mass with a negligible amount of fat gain.

In fact, my body fat percentage went down slightly!  I hope you enjoy reading about my recent 12 week journey.  I intend to take some time off (active rest) and get right back on another great program-and I will share my progress with you here.

I love writing about and sharing my own experiences on weight training.   People assume I spend countless hours in the gym.  Fact is, more than 1 hour in a gym is more than I can stand.  If you are spending more time than that in there, you either work there (like I do) or you’re wasting time socializing.

Four times a week, for a total of 4 measly hours a week seemed to be enough stimulus to see results.  You might even need less than that.  We all have demands on our schedules (jobs and family!) and you don’t need to sacrifice it all to make it to the gym.