Image via Wikipedia

 When the going gets tough… come on guys… we’re actors, when is the going easy???

It’s the second week in January, the resolutions are slightly faded and the RESOLVE we had a week or two weeks ago is nothing so strong as it was… say … last Tuesday.  So how do you stay on track, when you’ve lost that ”joi de workout-clean-diet” feeling?

Well, my fine and fabulously talented friends, this is what separates the men from the boys and the women from the girls.

I mean, kinda like being a successful actor… if it was easy… wouldn’t everybody do it??

Like learning your lines, it can be tedious but the only way to get to a higher level of fitness and health is to KEEP GOING! persevere, be consistent* (see www.mybodytutor.com for directions on CONSISTENCY) , it’s everything we know as actors, now you just have to put it into practice in the gym and the kitchen.

So, off with my lecture hat, moving on to HOW (the much more important segment):

1. Daily goals: Not huge ones… but try thinking of your diet and exercise program in terms of part of your job to accomplish that day. For example: when I am learning lines for a show, I do a certain amount each day. A REALISTIC amount (based on requirement of my part of course)…. if you can’t do a 60 min workout, that’s fine… get on the treadmill for 20 min, cover your prerequisite and then move on. You’ll feel better having done SOMETHING toward your goal.

2. Sacrifice something. How about taking out that one cookie, or that beer… ONE THING that your body just doesn’t need.                               

3. Have some flexibility… come on… this is a given in our profession… if you can’t get your scheduled workout today, all is not lost, regroup and figure out when you really have time for it.

Same thing goes for food. So you ate the cookie, or the pizza or whatever, all is not lost… what is the saying on that t-shirt… “Keep Calm, Move on”…. ahhhh there ya go.

4. Treat it like your job guys.

It isn’t always my favorite thing to eat chicken breast, but you know what… it’s part of my job as a fitness expert and an actress to stay in tip top shape… so I do it. Just like I sit and stare at the Sam French version of whatever play I am working on and LEARN MY LINES.

So super speedy recap cause… well… I have to learn my lines ….

1. Daily Goals

2. Make a sacrifice (daily)

3. Be flexible … actor people!

4. It’s like part of your job man!

Stay in and stay hungry!

Resolve: REALLY RESOLVE.

Image via Wikipedia: Wait... where are all the people who resolved to get fit 3 weeks ago???

Didn’t your mother ever teach you not to tell lies???

Oh so what’s that on the tip of your tongue disguised as ehem…. A NEW YEAR’S RESOLUTION….. yeah….

If 95% of ALL diet plans fail, http://www.libraryindex.com/pages/1226/Diet-Weight-Loss-Lore-Myths-Controversies-WHY-DIETS-FAIL.html, I would say, a good 99.9% of them are New Year’s resolutions.

My GOD! Those treadmills will be packed tonight and through the end of next week…. but having seen the numbers decline right before my very big brown eyes (yes, just incase you didn’t already know I used sit in a big office in a VERY big gym and watch the hordes of people come in January 3rd and then magically reduce themselves by HALF in the following weeks), the space will be abundant by January 31st.

I hate finger wagging in general, if you know me, and most of you do, my temper is quick,  you wave a finger in front my face, you’re likely to have it bitten off (figuratively, of course), but I’m gonna wag just a little bit…. YOU MUST BE CONSISTENT otherwise… IT DOES NOT WORK.

If I hear one more person tell me January 2nd they are cutting out sugar, carbs, alcohol, working out 7 days a week, running for hours on end… I am gonna scream… okay… I’m already screaming.

… enough lambasting….I will respectfully climb down from my soapbox now and give you, my friends and readers and friendly readers bullet points to help you… not fall into the resolution abyss.

Here we go…  this is big… but not for the weak-minded:

1. SET GOALS YOU CAN REACH… you are not gonna work off Christmas and New Years in the week from 1/2-1/8… and if you do, you will be so BURNT by then, you won’t keep going.

So, Anna, what do we do?? Huh… well… that’s kinda what they pay me for… but just to give you an idea: cutting about 200 calories a day from your diet will yield an approximate 1-1.5lb reduction in your body weight on a weekly basis…. that ain’t all 20 at once, but it’s gonna stay off a heck of a lot longer if you do it my way.

2. Commit to a number of workouts each week…  (that kind of goes along with the above prescription). Be somewhat flexible incase life happens… uhm, and it does. So keep the plans loose enough that you can do other things, but tight enough to fit in, let’s say 3 per week??

Which leads to my next point…

3. Timeline… you wanna lose 10lbs… give yourself how long??? Based on the above information … you do the math… so if you get on the scale next week and all 10 aren’t gone… you… what? Come on… KEEP GOING.

4. Get help…. get help guys… it’s not that much money. A little shameless plug here www.mybodytutor.com …. we can help you… and so can any number of other sources… go see my friend Mark Fisher at http://www.markfisherfitness.com/site/home.html… if he can’t make it fun for you I give up… but we both offer reasonably inexpensive ways to help you stick to a plan. And may I just suggest that these are actually complimentary services…. you can work with both of us … just sayin.

Ok: Recap; 1. Set attainable goals 2. commit to a realistic number of workouts on a weekly basis … have some flexibility 3. TIMELINE 4. See me at www.mybodytutor.com or some other personal fitness source to help get and KEEP you on track…

Don’t lie this year… RESOLVE and DO!!!

Cheer it up and stay camera ready through the holidays

Choose wisely when treating yourself at the holidays

If FUN is not an officially  required skill for an actor, it should be. I mean after all what we do for work IS called… a … play…ok kinda cheesey, but still… We do like to have fun, and the holidays seem to be a particularly good time  for us to …ehem… fortify that “special skill”.

Yet, we’d rather not look and feel like the flat champagne the day after New Years…. You know … the one you drank so much of, you forgot to put the stopper in the bottle… yeah…

‘But Anna, seriously, it’s the holidays, I mean, really what is one or two meals in the broad scheme of things?’

Well my theorizing thespians, all we need to gain a few pounds is to go outside our daily calorie burn for about 3000 calories, so let’s see: that brownie you ate that your fellow castmate baked … that was a cool 450 cals; your extra egg nog and Irish Whiskey at the party last night, another400, the chocolates and cookies at your theatre company’s holiday shin dig… 200-and up… you see where I’m going with this… it’s not hard.

Ok, now that I have your attention: let’s get down to business.

Oh lord, I just hear my old acting teacher from Stella Adler Conservatory yelling at me to BE SPECIFIC… okay, okay Alice…

So here are some pretty simple suggestions to make sure the only extra 10 you gain are the number of auditions on your calender next week…

Firstly, WORKOUT! Get thee to the gym my fellow comedians! The best and fastest way to get rid of that extra glass of bubbly or not-so- smidge of Christmas dessert is to MOVE YOUR BODY.
In addition sweating will get rid of the water retention, put some rosy color back in those sallow cheeks, force you to take in more water to keep flushing your system, and probably make you feel you’ve got some energy (at least to get to the next party). Convincing, right? Gets better…

I am gonna go out on a limb here, and imagine that most of you can hang for a 30 min session on the treadmill, bike or … ok fine, the elliptical… but only if there is NOTHING else available.
And if you are really feeling like fortifying your armor … lift some weights… strengthen your body so you aren’t running it down during this time of FETE-ing. More on that in another post…

Next; Eat protein. Yah.. you know, if I’ve said this once I’ve said it a zillion times. Lean protein will keep you fuller so aren’t eating so much crap while making merry, and it will feed your hungry muscles … so at least when you do eat crap while making merry, your muscles will have the strength to endure a workout at the gym and burn it off! I’m so on roll now!

Ensuite (oh, that’s just Frenchie talk for NEXT): Pick your poison… make a decision before hand about what your indulgence will be, and let everything else go… you don’t have to have everything. Decide what really makes the season for you… is it that extra Christmas cookie? Or the extra Christmas cocktail?? You don’t have to answer that… I daren’t … though most of you probably know my choice …

Finally: Drink water… yah, it’s like the protein thing; oh the things water does for our bodies: everything from keeping your skin shiny to moving all that  ingested holiday cheer toward the … ehem… exit… if you know what I mean …that’s your visual… I am merely making the suggestion…
Ok. Seriously though;  Let’s review: 1. Workout. Work it off. Sweat. 2. Eat your chicken breast, Tuna, egg whites, and whey… in a word: Protein 3. Choose… your indulgence … choose it wisely … 4. Pour; drink; rinse with water.

Follow these few tips, and fill the camera lense or room with your talent, not you holiday over-indulgence.

The post-workout Glow, before your next audition

How about a little boost before your next audition?

Better, faster, smarter, cooler … and prettier… kinda bionic.. yes please!

It’s as simple as 20-40 minutes of cardio before your next audition.

Without getting too crazy scientific on you, there 3 major components exercise has on your brain and your bod:

NUMERO 1: Aerobic exercise (like running), helps produce the amino acid tryptophan, which manufactures serotonin. Most of you have probably heard of serotonin… it’s that “feel good” chemical in your brain which is used in SSRI (Selective Serotonin Reuptake Inhibitors), that helps people battle depression.

So, the result is, there is MORE serotonin in your brain, which actually makes you feel good, it’s that “runners high” people talk about.

Numero 2, which I think is even more exciting, aerobic exercise actually generates neurons… yes folks that’s right, you heard it here first! WORKING OUT MAKES MORE NEURONS IN YOUR BRAIN!!!! (http://serendip.brynmawr.edu/bb/neuro/neuro05/web2/mmcgovern.html, check it!).

For those of you who are STILL questioning me, let me make it CRYSTAL clear: Neurons carry messages, information, emotions, actions, reactions, throughout your brain…so  more of them will make your reactions and your responsiveness in your audition, quicker, more thoughtful, with more emotion and more intelligence… yeah… and in a business where being quick on your feet can often mean the difference between booking or not booking the job, I’d say that’s like… SUPER cool!

If  I haven’t convinced you that faster reaction times and more brain power are REALLY good things to have at your next audition …. you’re a little crazy…. but ok, I got one more tactic…

Numero 3. THE GLOW… it’s still got to do with the extra amino acid/chemical reaction, but the physical manifestation is: you look pretty.

Color rises in your cheeks, access water is released through sweat and the moisture from your sweat actually gives you a sheen and glow even your moisturizer  can’t duplicate.

So… let’s review, more serotonin produced, you feel better, more neurons produced, faster reaction times and smarter choices, sweating relieves water retention and makes your face glow… all of this = a better audition…

Any questions???

EXTRA EXTRA

So, it’s been a while, and I’m feeling a little rusty. Lots of experiences have come and gone since last  I stood on my FITNESS SOAP BOX. Many changes, but one thing  is the same (and will always be), that’s the formula for staying fit (not to mention, my dedication to it for myself, those close to me and YOU, my reader).
But lets get back to this formula thing….
I am gonna ask you to do something… yeah, I mean after all this is a fitness blog, and though I certainly appreciate your attention, you’re not gonna get fit by just reading it… (sorry, I wish you would, I’d never need to temp again….).
I am gonna ask you to take a good hard look at your so-called fitness habits, your exercise habits, and your eating habits.
And then ask yourself a question and answer it honestly; For exercise: “Could I do more” For diet: “Could I eat less”.
My guess is you will surprise yourself with the answers to both questions, in most cases the answer will be a resounding: YES!!!
Just perusing Facebook this morning I read  one of my favorite personal trainer’s, Mark Fisher (www.markfisherfitness.com), status updates, about why Americans are overweight. All the nasty things we eat that we don’t need.
Most of you reading this probably don’t indulge, or over-indulge in a lot this stuff (he referenced cakes, cookies, sugary sodas), but you are probably taking in a good deal more of the other stuff than you need.
For example, starchy carbs, the number 1 NYC offender, and everyone’s favorite breakfast… the BAGEL… many have more than 400 calories…. FOUR HUNDRED CALORIES, like as in a whole meal…. and it’s often topped with butter or cream cheese or peanut butter… upping it’s caloric value to  something like 600-800 calories… whoa… yeah… you see?
Ok, but here is my favorite… the Sports drink… have we been down this road before? Methinks, YES. A 20 oz bottle of most sports drinks  is about 200 calories, how much are you burning during your session on the treadmill??? Oh …”but Anna sports drinks provide energy which help me get through my work out”… uhm, so … did you eat lunch? Did you eat lunch yesterday??? As long as that answer is yes, I guarantee you do not need that sports drink to power you through ANYTHING… I mean unless you are a marathoner going for sub-3hr time.(Look Ma! No sports drinks!)
Your muscles generally maintain somewhere between 60-90 minutes of glycogen at any given time, is your workout longer than that? Yeah, neither is mine….. so extra… is just that, EXTRA, and I don’t think I have to spell out what extra calories mean, do I?
Ok, so now you are getting the picture on the food end, let’s talk about exercise.
You’re working out, you sweat, it’s awesome… you’ve been doing that for 5 years, do you see a difference? Sorry to be nasty about your 45 minute-3x per week jaunt on the cross trainer at the gym, but if you want a better body, get a better workout!
I love a challenge, but sometimes in the middle of a really hard workout, I wonder what idiot made up this workout?… then I remember it was me, I curse myself a little and keep going.
It’s not supposed to be easy, if it was, everyone would do it.
It’s surprising what you can do when you tell yourself you can… I have had many personal trainers and fitness coaches work with me, some I liked a lot and others not as much, there was one I really hated because everytime I would moan and complain (yes I did it too), he would say “it’s just pain, it’ll go away”… I hated him for it, but he was right… and it was an oddly enlightening perspective.
I can’t tell you how much more you can do, but if you aren’t feeling like you are working pretty hard, or wondering how the H-E-DOUBLE HOCKEY STICKS, you are gonna get through the workout… well, chances are you could be working harder.

Ok, I mentioned formula in the  beginning, so lets tie it all up with a nice little bow; calories in vs calories out; EXTRA Exercise + Less Calories = less fat… YUP, it’s really that simple. If you can add,  you can stay fit. But it’s often that extra little bit that really makes the difference.

So ask those questions and answer them; honestly.

In closing,  I’d like to give a shout out to all my great friends and family who have been around during this super crazy and pretty challenging year.

And to everyone, I hope you find this post; FIT FOR AN ACTOR.

Work from the inside out

Image via Wikipedia: Though Adler Technique teaches us to work with circumstances, Stella, knew the actor must have a strong grasp of inner life and strength as well!

Sometime during my audition for Tisch when I was about 17 years old, my admissions counselor asked me what studio I thought I belonged in.  A conspicuous question for a 17 year old, who mostly had high school musicals under her belt….

Well, long story short, I chose Stella Adler Conservatory. Adler’s Technique tells us we create our character from circumstances, and action and that feeds us with an inner life, or the character’s ‘reality.

This seemed slightly less daunting to my 17 year old mind, than Lee Strasberg’s Method, which teaches students to create an emotional truth based on emotional memory generally from one’s past, in order to create the inner-truth of the character.

Although I did choose Adler, I found later in my work, just like most other actors who have been trained in a certain discipline, eventually a multitude of different processes go into creating my characters and their ‘realities’.

The truth, is no matter what method or technique you use, you have to create a strong foundation and reality for your character in order to make it believable to yourself and your audience.

Creating a strong foundation for your character on stage or in film, is not unlike building a strong foundation for your muscles.

Certainly, you can build a muscle for aesthetics, but for truly strong, healthy, long lasting, elastic muscles, we must work more deeply.

This is also the key to raising that ever elusive metabolism.

So let me give you an example: My favorite exercise of all time is the push up! Anyone who has ever done a session or taken a class with me knows that you do not get out of my sight lines without at least 10 down!

Why do I love this exercise so much? It is one of the best examples of an exercise that, in order to be done properly, truly requires the use of EVERY muscle right to its core.

To illustrate: Let’s put you in plank position. Just hold that thought/pose for a sec.  So here you are.  Now tighten your legs front and back, tighten your abs, open your back, and press down with your entire palm so your chest, shoulder and biceps are now engaged.  In order to hold this position properly without the jitters, every muscle at the front of your body is working.

Ok, now that we’ve got that, lower yourself slowly down to the floor, tightening the lats (your big back muscles), which further engages the rest of the shoulder (the rear part of the deltoid). Keep the belly tucked toward the spine, and tighten you butt and calves by engaging your feet as you contract towards the floor.  Are you getting this???

The WHOLE body, inside and out, should be working. The only way you can do this is to focus, and if you are focusing then each muscle fiber of each muscle will be working.

Though the pushup is my favorite example of illustrating this, every exercise you do should be just as engaging.

A muscle that is developed from the inside out is strong, resilient, and also, ultimately, much easier to keep in shape.

So focus on your muscles when you are working them. The more you put into each exercise, the more you will get out of it—just like acting!

What’s #1 thing all actors should do to stay young and fit?

Image via Wikipedia

“SLEEP!” says Mason Goldberg, fitness guru, personal trainer and owner of Ludlow Fitness.

“You have to get enough sleep, you could do the best  workout programs ever, but without sleep, it won’t do as much.”

Why?  Well let’s start with a little thing called  HGH or Human Growth Hormone…. oooohhh that sounds like something body builders take to get huge and gross…. well, ok…. but it’s also a hormone which is naturally produced by your pituitary gland EVERYDAY of your life.

And guess what this wonder juice does… it keeps you young kids! It rejuvenates your brain cell tissue, keeps your skin smooth and elastic, helps maintain lean body mass (that’s called muscle), which reduces fat, and also maintains sexual function.

UHM hello…. we want as much as possible. Yeah, I know, you gotta SLEEP to get it though.

HGH is released into the blood stream while you are in the deep throws of sleep every night, so if you ain’t gettin your zzz’s , you ain’t gettin’ your juice either!

We actors tend to lead the fast-time life. Lot’s of late nights, auditions all day, survival jobs,  heck we don’t even get off stage til’ 10:30p; 11:00p is often my dinner time, and then up at the crack of dawn to do it all again… so what a gal-actress to do?

Well, remember that dirty little word I talked about in earlier posts pertaining to diets? You know the one …. PLANNING…. yup, that’s the one.

But, Anna we are actors we can’t PLAN THINGS. Au contraire mes freres et mes soeurs. We might not be able to plan our next acting gig, but we can certainly plan a little health and fitness regime that keeps our skin glowing, our brain functioning and our muscles tight.

Another way to get more HGH is by… oooh and this my favorite… vigorous resistance training! YES! YES! YES! PICK UP THE WEIGHTS!

And a healthy amount of vigorous resistance training leads to…. OMG! a sounder more regular sleep.

Sorry, yo, I didn’t make the rules, but you bet your bottom dollar I’m gonna follow them!

The good news is body-weight resistance training is also useful for boosting HGH levels, so all you YOGA peeps out there, you’re good! But it has to be VIGOROUS.

So take a little time, to figure out where you can slide in your workouts (I’m good with 2-3 vigorous sessions a week), and be just a little reasonable about your post-performance activities.

Aim for a solid 7-9 hrs (less is ok from time to time, but this is optimal), and keep your cool. Stress can inhibit efficient production and release of HGH.

Actor and Fitness Pro Mark Fisher has some explaining to do! I think you’ll wanna listen!

Hello all my fine actor (and non-actor) readers! It is, as of today, the dawn of fall!

Ah, the lines will be forming a new at AEA, the audition pages of Backstage, Actor’s Access and NYcastings will no longer look baron and our world is once again open for business!

So …. Guys its time to GET INTO SHAPE!!!

What better way to kick off the new season than by starting a new fitness program with a little help from a professional?

That in mind, I thought I’d introduce  a good friend of mine, perhaps if I haven’t convinced you to get with the program, he WILL!

When I met Mark Fisher 5 years ago at the New York Sports Club on West 41^st Street, I thought he was too good be true! Talented, funny, cute and REALLY REALLY REALLY set on becoming a personal trainer!

Although, at the time, Mark was already acting professionally, with union status and representation, (sigh), Mark was still damn near obsessed with becoming a successful personal trainer.

5 years, several certifications, and endless books and articles later (Mark reads about one fitness book every week), he is exactly that! A successful personal trainer, and an equally successful actor!

I had the pleasure of catching up with my old friend and asking him to take some time out of his busy schedule to answer some questions I thought… well … might interest you and me!

So here you go;

AEW:What is the number reason people come to train with Mark Fisher?

MF:To get smoking hot. I kid, I kid!  (NO SERIOUSLY THAT’S WHY THEY TRAIN WITH ME).

Most of my clients start training with me for body re-composition, which is a fancy way of saying reducing body fat and maintaining and/ or building muscle.  My clients tend to  be split pretty evenly between business professionals and professional actors and dancers.

AEW: Talk about ‘building muscle’ … this idea scares some people, but it’s actually tremendously healthy and helpful for sculpting a great body…. Why?

MF: Well I do have to say more often than not when I first meet with a female client, she is afraid of getting too bulky.  And while I don’t mean to make light of someone’s fear, I have never once in all my years in the industry personally seen, read about, or heard of someone waking up one morning having accidentally built huge biceps.  (“Oh man, my biceps are HYOOGE!  I’m gonna KILL that trainer!!!”)

Building muscle has many significant health benefits.  For one thing it will raise your metabolism; the body needs more calories to maintain muscle mass than other bodily tissue (albeit, not by the massive amounts we once thought; but every little bit helps!).   Resistance training in general is also important for improving bone density (which particularly important for you ladies).  Additionally having more strength to do things in general (ever get a lot of groceries in NYC and then get the joy of carrying them to a walkup?) just makes life easier.

As far as aesthetics go, building muscle (and burning fat) is really what many people are looking to do when they want to “tone”.  From a science standpoint, there is no such thing as “toning”; there’s building muscle and losing fat.  When people say they want “toned” muscles, the look they’re after is in fact one of reduced body fat, and increased muscle mass, which gives the body a more shapely and pleasing look.  Training to build muscle will give people the “toned” look they’re after.

AEW: In your training you put a lot of emphasis on “Corrective Movement”, how is this helpful for getting an aesthetically pleasing body?

MF: Form follows function.  If you don’t move well, it’s hard for muscles to work in the balance they were designed to work in.  Now everyone has certain genetic qualities that are not going to be trumped no matter what they are doing (joint size, muscle shape, some muscles will naturally build faster or slower than others, etc.), but by making sure the body is working properly, we improve not only the ease with which any physical endeavor is accomplished, we also encourage the body to build muscle in an aesthetically pleasing fashion.

A great example is under-active glutes.  Many people (particularly runners) have under-active glutes, and consequently, their hamstrings do more of than their share of work than what is ideal.

PRESTO; Flat, saggy butt, and prominent hamstring muscles!  Not to mention the increased risk of injury… its hard to get hot when your on crutches or you blew out your shoulder.

AEW: You are a successfully working actor… what would you say to actors is the MOST important reason to stay fit? What are the BEST steps they can take to this?

MF: Hard to pick just one, but I’d say the confidence being fit provides.  And I’m not purely speaking of feeling good about the way your body looks, although that certainly doesn’t hurt.  There is a certain esteem built when you push your body past its previous limits that carries over into every element of life and its not a bad thing to bring into the audition environment.

The best thing to do is figure out how to make it a part of your lifestyle and find fitness and nutritional strategies you enjoy.  I’m a big believer compliance is the most important variable; I could design the best program in the world, but if you’re not gonna do it, who cares?  If you feel your physique or fitness level are holding you back professionally, artistically, or personally, DO SOMETHING ABOUT IT.

If you know you’re not auditioning well, you’d work on it.  If you know your headshots are not up to snuff, you’d get new ones.  And if you need help because your body is holding you back, just like these other categories, a small investment of time and money on a qualified professional’s help can literally change your life, let alone your career.  However you decide to approach it, DO SOMETHING.

AEW: How do you stay fit?

MF: I do strength training several times a week and just for fun I tend to vary my goals through out the year (which means I vary the style of training accordingly).  I tend to train for maximal strength of late.  I also do all the not fun things to take care of my body so I can continue to pursue my fitness goals; I call them the brussel (sp?) sprouts of fitness (I foam roll, stretch, warm-up properly, make time for adequate sleep, eat well, etc.)

I also get a lot of physical activity defending NYC from dragons and ninjas.  What’s that?  You didn’t know NYC ever faced the threat of dragons and ninjas….?  Well, well, well…  YOU’RE WELCOME!!!

And you can check out his ‘super-hero’ facebook avatar for proof on that one!

So is that awesome or what?

Having worked with Mark in the fitness business I know what an awesome pro he is!

Fall is upon us ladies and gentleman! Time to get in the best shape you can, taking a little time to consult a professional maybe one of the best investments you’ll make this season!

Bio and contact info:

.

Mark Fisher is a National Academy of Sports Medicine Certified Personal Trainer who specializes in making clients healthy and hot. He has specialty certifications in Corrective Exercise Strategies and has worked with clients from all walks of life pursuing all sorts of fitness goals, while specializing in beginners and professional dancers.  Mark lives in NYC and runs a successful private personal training business out of midtown Manhattan. His philosophy of training and nutrition is based on the Albert Einstein dictum, “Make everything as simple as possible, but not any simpler.”

For more information about Personal Training Sessions, Small Group Training, and Program Design/ Consultation Services or to receive Mark’s free fitness newsletter; contact Mark at malofisher@gmail.com.

Additionally, Mark is a proud member of Actor’s Equity Association and The Screen Actor’s Guild.

Vitamins, minerals, macros… OH MY!

Image by nickwheeleroz via Flickr

…. what???  Okay, vitamins and minerals, but what the hell is a macro?  Well, macro is usually a prefix, but when it’s used in terms of diet, it usually refers to energy foods—namely protein, carbs and fat.  These are known as your macro-nutrients.

Anna, we still don’t get it….

Ok, picture this:  You feel great, you feel amazing, you have tons of energy, rocked your auditions, did all your mailings and castings, and you actually have a smile on your face when you get to your server job.

You know you’ve eaten well today, having maybe a salad with some protein and veggies,       a little olive oil, a piece of fruit, a yummy roll, and a big glass of green tea. No biggie…

Actually, it’s a ‘major biggie’ (circa SINGLES 1992. Thank you, Sheila Kelley!). Having the dietary stars aligned is the difference between a good day and a GREAT day. Balancing your macro nutrients along with vitamins and minerals every day is the key to staying healthy and fit and feeling great!

We’ve already touched on the importance of eating enough throughout the day, but now let’s look at the real meat-and-potatoes of what it means to have a truly balanced diet.

Your body‘s synergy is completely dependant on what you eat and sometimes even when you eat it.

For example, did you know your body needs about 4,700 mg of potassium every day for efficient function? FORTY SEVEN HUNDRED MG! That’s a lot… fortunately, potassium is not that hard to get. It’s in your cereal, your milk, morning glass of OJ and bananas… but still, to really get 4,700 mgs of anything, you have to pay a little bit of attention.

Ladies, many if not most of us have some degree of iron deficiency. Did you know you need 18mgs a day? Unlike with potassium, you have to look a little harder for iron. In addition to this craziness you need plenty of vitamin C to help transport the iron into your blood stream. And if you are an athlete (or a runner in particular), you need more, because guess what happens every time your foot slams against that concrete? Yep, you lose iron.

Speaking of working out, did you know your body needs to consume about a 3:1 ratio of carbs to  protein post workout? Uh… translation, PLEASSSEEE! Well, generally you can get that from a glass of milk as there’s about 10g of protein and about 20 grams of carbs in it. Add a piece of fruit and you’re good to go. Your body needs this within the first 30 minutes post workout for maximum recovery.

Many vitamins and minerals are complements and/or conduits for others, like the iron and vitamin C combo, so it’s helpful if you know what your putting into your body. For a harder workout, fast running, long distance running or heavier resistance training, make it a 4:1 ratio.

But Anna, you say that’s why they make one-a-days.  Yeah… that’s true, but the most potent source of ANY vitamin or mineral is food.

You think it takes a lot to get these allowances each day. Well, yes, but the payoff is that you will feel great, have tons of energy, and a healthy happy body.  And cravings… FORGET IT!

Ladies and gentlemen, though you may have heard otherwise, with the POSSIBLE exception of a woman who is close to her menstrual date (and I would even argue this one), cravings generally come on when your body is lacking something.

What there really isn’t in this scenario is room for other crap in your diet… cause if you are eating the right balance of vitamins, minerals and macros you are probably reaching your max calorie requirement as well.

Seriously BORING … right, only healthy foods?  Mmm, well ice cream is an excellent source of calcium, B12 and riboflavin…. and homemade pizza crust has a hefty dose of iron.

Clearly, I am not suggesting you use these foods on a regular basis, but it’s okay to count them in now and then.

Carbohydrates: take 200

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200 grams  daily, that is. Depending, of course, on several factors, including, but not limited to; activity level, age, desired weight, and basil metabolism (or resting metabolism)

It’s undoubtedly one of the most–if the not the most–frequently asked questions when it comes to fitness:  Should you eat carbs?  Why or why not, how many servings, what are good carbs, what are bad carbs… carbs! carbs! carbs! ACH!

Honestly, I cannot think of an instance, with the possible exception of a pre-show figure competitor, in which you shouldn’t have some type of carb included in your diet, especially considering our profession (actors).

Carbohydrates are the #1 energy source for your body! They are the most accessible type of calories, followed by fats, and then proteins.

So… if you are on a low/no carb diet and you are auditioning, and you’re not feeling that spark you usually feel, it’s likely that it’s due to the fact that your blood, your brain and the rest of your VITAL tissue is missing its most accessible energy source… um, that’s not fun!

For you carbohydrate ”nay-sayers,” do you know what happens when your body accesses your carbohydrate reserves? You burn them as energy. Do you know what happens when you burn energy/calories? You create heat. Have we talked about how eating regular healthy energy source food keeps your metabolism working? Yeah, I didn’t think it was just déjà-vu!

CAUTION! This is not a license to go grab your favorite cereal off the supermarket shelf and munch munch munch… carbohydrates must be chosen carefully, and how much and how often is governed by your own personal needs, based on everything from your age to the pace at which you walk to the nearest subway stop.

Most of what has given carbs a bad name is serving size. Nobody pays attention to how many slices of bread they are eating when the waiter puts the basket down on the table, or how many servings of dry cereal are actually in your morning bowl. And since most starchy carbs (i.e. bread, pasta, cereal, etc.) carry a very high calorie per gram ratio, it’s easy to … well … get fat eating them.

But there is another reason. By eating so many calories in carbs, you are missing calories from muscle repairing/building protein. And that’s almost worse than overeating carbs. If you don’t get the protein, your muscles won’t repair as quickly, your metabolism can’t be raised, your energy level stays lower, you burn less = you get fat.

Everyone’s body will handle these things differently. I know that personally, in order to maintain my weight I need a certain level of protein. I add the carbs around that and throw in extra carbs on days when I work out extra hard or am really super busy.

Not to toot my own horn too loudly, but fortunately, due to years of discipline and strength or resistance training, combined with a very clean diet, I have some leeway. My body is much more likely to burn access calories on its own… but it’s not magic. Anyone can achieve it, but it takes work, understanding and paying attention.

It helps to sit down with a professional and go through your diet and evaluate it. Most people need a tweak here and tweak there to make a huge difference.

Whether you are trying to lose weight or just maintain a healthy energy level carbs are really an imperative part of your diet, but you must… “Choose wisely.”