Fitness
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How to navigate social engagements while working towards your fitness goals.
Going out to dinner tonight or ordering in? You’ve got plenty of company. Almost 75 percent of us eat at a restaurant or order in at least once a week. And, hey, why not? As busy women letting someone else cook is relaxing—the perfect treat after a busy day. Trouble is, portion sizes have ballooned in recent years—and most of us tend to polish off every bite. So even if you’re eating a low-calorie restaurant meal, you may be eating way too much of it. Here are some tips you can use when dining out or in! Ditch the starve-yourself-all-day routine. You’ve booked a big dinner, so you skip lunch. Sound…
- Fat loss, Fit mom, Fitness, HIIT training, holistic health, Inspiration, Lifestyle, nutrition, Wellness
Carbs: 101 Are all carbs created equal? Part 3
While it’s true that carbs can provide you with a stored energy pool AND deliver consistent, lasting energy to your body, not all carbs are created equal, and it’s important to eat the right kinds. There ARE certain kinds of carbs that will serve you and your healthy eating lifestyle better than others. I prefer to think of these distinct groups as “1st class” and “2nd class” carbs. So, how do you know the difference? Ask yourself how much has the carbohydrate food been processed? If it’s been altered from its natural, whole-food state in any way, it’s probably a sub-optimal choice . A lot of “health” food carbs that…
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Carbs 101: why do I crave them and when should I eat them. – Part 2
Why Do I Get Cravings? Cravings (specifically for carbs and sugar), are often caused by a lack of adequate energy stores in the body. Your body needs those nutrients to function, and if your reserves are low you’re going to get “hangry.” When we eat those simple, processed carb foods, it causes our blood sugar to spike, and our metabolism eventually gets used to the short bursts of sudden energy those foods deliver. But just as quickly as that energy arrives, it disappears, and when our blood sugar takes the inevitable crash, our bodies start frantically searching for the next hit. That’s when you experience cravings and often times mood swings,…
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Carbs 101: what are they and how does your body use them – Part 1
Carbohydrates 101 🍩vs🥗 There is a ton of conflicting information out there on carbohydrates, with various opinions, fad diets, and theories piled on top of it all. Good carb, bad carb, low carb, no carb – it’s A LOT to take in. Over the next few posts we’ll discover the truth about these little nuggets of pure body fuel together, including what a carbohydrate is, how your body uses them, when to eat carbs, and what the best kinds of carbs are to eat. What Are Carbohydrates? Carbohydrates are organic compounds found in food that break down to the body and brain’s preferred energy source, which is a single unit…
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Protein PART 2: How much do you need and where to get it.
How Much Protein do you Need? This is not a “one size fits all” kind of thing. Truly, the “right” amount of protein for any one person depends on many factors… including activity level, age, muscle mass, physique goals, and current state of health. No matter what your goals are, including enough protein (along with your other nutrients) is an important part of supporting your body, sculpting your physique and creating optimal health. For people whose goal it is to gain lean muscle, increasing protein intake will help build muscle and strength (in conjunction with a fitness regimen of course). A common recommendation for gaining muscle is 1 gram of protein per…
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Protein PART 1 : benefits and how you know you are getting enough!
Protein is at the top of my list when it comes to creating any meal “ from breakfast to smoothies to snacks, because it is literally the most important building block of our body “ needed for healthy and vibrant muscle, skin, hair, and nails “ not to mention a healthy metabolism that can efficiently burn fat and keep you energized. Protein is a major player when it comes to the way your body looks on the outside, AND how it functions on the inside. Protein Has a Lot of Important Jobs¦ It’s needed for everything from hormone regulation, enzyme production, and regulation of body fat. For example, did you know…
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How to curb sugar cravings!
Today’s food landscape is filled with quick, cheap access to sugar whenever we are craving it — and even when we aren’t. Whether you reach for sugar after every meal, first thing in the morning or as a bedtime snack substitute these foods instead: 🍓whole, fresh fruit like strawberries and raspberries provides a great source of fiber that allows for the slow-release of the natural sugars. 💥Tip: Blend frozen berries into a smoothie or cream them in the food processor with half a frozen banana to create a thicker frozen texture similar to soft-serve ice cream.🍦 🌟Packed with heart-healthy fats, almonds can help control blood sugar, keeping intense sugar cravings…
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Halloween and Weight loss
👻Halloween🎃 is right around the corner and this can be a stressful time for anyone trying to lose weight. All that candy 🍫lying around who wouldn’t be tempted !!! I totally get it. !!! Here are a few tips on how to navigate Halloween and not let it derail your weight loss goals. 💥if you are handing out candy, buy the kinds you don’t like. I personally hate Rockets and Suckers so those are the only things I buy. 💥out of sight out of mind. Clear out a cupboard and store the kids loot in there so that you don’t see it. Put a post it on the inside of…
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Try This HIIT workout!
Want to know one of the BEST styles of training to strictly target fat loss? When it comes to getting lean and losing fat you need to work with the hormones that release stored body fat. It’s not just calories in and calories out that burns fat. Circuit training/HIIT is the best type of exercise for targeting stubborn body fat. Its fast, its intense, but it works and in a short amount of time! HIIT stimulates catecholamines which in turn dumps fatty acids into your blood stream to be used as fuel. AKA- burning fat. . BUT majority of people don’t truly understand the level of intensity needed during…
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Belly Fat: why won’t it go away!!
Getting rid of your belly bulge is important for more than just vanity’s sake. Excess abdominal fat—particularly visceral fat, the kind that surrounds your organs and puffs your stomach into a “beer gut”—is a predictor of heart disease, type 2 diabetes, insulin resistance, and some cancers. If diet and exercise haven’t done much to reduce your pooch, then your hormones, your age, and other genetic factors may be the reason why. Read on for 7 possible reasons why your belly fat won’t budge and how to get rid of it. 1-You’re getting older As you get older, your body changes how it gains and loses weight. Both men and women…
