Sunday, July 26, 2015
Saturday, July 11, 2015
Do you know how long refined sugar, or other types of sugar typically stay in the body?
Basically what happens is 20 - 30 minutes after you take the sugar your blood sugar rises and pancreas must pump out insulin to compensate for the rise in blood sugar. The insulin circulates and eventually is stored as fat if it is not used. This process of being stored as fat can take 60 minutes until 2 hours (this is an estimate).
Remember-1g carb = 4 calories
10 REASONS WHY WOMEN SHOULD START STRENGTH TRAINING - 💪
Looking to drop body fat in the most efficient and effective way possible? It’s time to hop off the treadmill, drop the 5 lb dumbbells, and begin strength training.
Weights are a girls best friend!
Strength training is going to take your workout and body to the next level. More lean muscle mass equals a higher basal metabolic rate which means you are maximizing your body’s fat burning potential.
Reshape Your Body
While cardio may help you drop a couple of pounds, it’s never going to give you the strong, sculpted look you are going for. It is impossible to reshape a body with cardio. Strength training is really going to allow you to focus on specific areas (like booty or arms) and “tone” your overall body.
Burn More Calories
Lifting heavy will increase your basal metabolism which means you burn more calories simply by being alive. You even burn more calories while sleeping. More calories burned means your overall body fat is reduced.
Better Body Mechanics
Lifting heavy will get you better overall coordination, balance, control, and wellness. You will see noticeable changes in strength and agility.
Torch Body Fat
Adding just TWO lifting session per week can reduce body fat by 7%. Remember: light weights don’t sculpt. If you are not tired by your 10th rep then you need to lift heavier. Start increasing your weight by 5 lbs at a time.
Prevent & Manage Disease
14 million Americans are currently living with type 2 diabetes. It has been shown that strength training will help prevent obesity, arthritis, diabetes, and depression as well as balance glucose levels. Strength training is also the perfect way to lower LDL (bad) cholesterol and blood pressure.
Stronger Bones & Muscles
Strength training can not only prevent bone and muscle loss, but it can also reverse it! Lifting weights regularly will increase bone density, which starts to decrease in women after the age of 30.
Get Better Sleep
60% of people who weight train get an average of 7 hours or more of sleep per night. Better sleep means better overall health.
Be Happier
Picking up the weights is a natural antidepressant and works by increasing endorphins. You will get a natural boost of dopamine, norepinephrine, and serotonin (or “feel good” hormones!)
Boost Confidence
Strength training is the perfect way to gain confidence, self esteem, and independence. You know that furniture you need moved? Now you can do it yourself. Strong girls exude a certain confidence that is intoxicating.
Increased Strength
There are 650+ muscles in the human body. By working them all in different ways you can achieve the sexy, sculpted, toned look you are striving for.
Monday, July 06, 2015
Sunday, July 05, 2015
Changes...
Friday, July 03, 2015
Eat Clean Shopping list.. Ok what I like!
GRAINS, NOODLES, & PROTEIN
- Sprouted Grain Bread or Whole Grain Bread
- Low Carb, High Fiber Wraps
- Brown Rice
- Rolled Oats
- Quick Oats
- Steel Cut Oats
- Quinoa
- Quinoa or Whole Wheat Pasta
- Soba Noodles
- Black Beans
- Lentils
- Chickpeas
- Salmon
- Tuna
- Turkey
- Chicken
- Lean Beef
- Bison
- Tip: Whenever possible choose organic or natural grass-fed beef or lean chicken for the most nutritional bang for your bite. If you are incorporating red meat into your diet, opt for 92% or higher lean beef.
SEEDS & NUTS
- Almonds
- Peanuts
- Walnuts
- Nut Butter
- Natural Peanut Butter
- Sunflower Seeds
- Pumpkin Seeds
- Flax Seeds
- Chia Seeds
VEGETABLES & HERBS
- Kale
- Spinach
- Green Leaf Lettuce
- Tomatoes
- Broccoli
- Sweet Potatoes
- Green Beans
- Cucumber
- Asparagus- I Don't like! Just Sayin...
- Corn
- Peas
- Carrots
- Onions
- Garlic
- Ginger
- Cilantro
- Parsley
FRUITS
- Lemons
- Limes
- Oranges
- Pears
- Avocado
- Apples
- Bananas
- Strawberries
- Blueberries
- Raspberries/Blackberries
- Melon
- Mango
- Grapes
- Kiwi
- Pineapple
DAIRY & DAIRY-FREE
- Eggs
- Egg White
- Feta Cheese
- Sharp Cheddar
- Daiya Cheese, Dairy-Free
- Cottage Cheese
- String Cheese
- 1% Milk
- Greek 80 calories
- Chobani Simply 100 Single Serves
- SO Delicious Cultured Coconut Milk Yogurt
- Unsweetened Soy, Almond, Coconut, Rice, or Hemp Milk
- Earth Balance Coconut Butter
OILS, CONDIMENTS, & SPICES
- Extra-Virgin Olive Oil
- Coconut Oil
- Agave, Raw Honey, or Natural Maple Syrup
- Dijon Mustard
- Apple Cider Vinegar
- Balsamic Vinegar
- Red Wine Vinegar
- Fresh Ground Black Pepper
- Pure Salts (Pink Himalayan or Sea Salt)
- Cayenne Pepper
- Cinnamon
- Nutmeg
- Red Pepper Flakes
BAKING
- Whole Wheat Flour, Coconut Flour, or Almond Flour
- Almond Extract
- Natural Vanilla Extract
- Natural Peppermint Oil
SNACKS
- Sabra Hummus
- Salsa
- Black Bean or Multigrain Tortilla Chips
- Pretzels
- Hot-AirvPoped Popcorn
- Think Thin Bars
- Quest Bars (High Protein Source) Get at Complete Nutrition
BEVERAGES
- Sparkle Water Flavored
- Herbal Teas
- Infused Water
- Coconut Water
TREATS
- Dark Chocolate (at least 70% cacao or more)
- Gluten-Free Frozen Cookie Dough
- Frozen Yogurt
- SO Delicious Almond & Coconut Milk Ice Cream
SUPPLEMENTS
- Cookies and Cream Protein Powder (complete nutrition)
- Multi Vitamin
- Fish Oil or Shreads with Omega 3, CLA (complete nutrition)
- Probiotic
- Whey Isolite Protein
- Pre workout
- BCAA'S
Just learning more and more on "Macros"
Macronutrients are very basic nutritional components of any diet and include fat, carbohydrates, and protein. Eating the proper ratio of macronutrients is important for maintaining optimal health. The proper ratio is 100% dependent on body type, composition, weight, height, and goals. There is no magic number or one size fits all when it comes to macros.
Protein
1 gram of protein = 4 calories
Protein provides our bodies with energy and is the building block of the body. Protein is essential for growth, repair, and maintenance of lean muscle tissue. The proper amount of protein in your nutritional plan can help you lose body fat and gain (or maintain) lean muscle.
Carbohydrates
1 gram of carbohydrate = 4 calories
Carbohydrates are the primary source of energy for body and brain function – which is exactly why low carb diets can be detrimental to overall body function if followed for too long. Carbohydrates do a bit of everything from aiding in digestion to fueling you through an intense workout.
Fats
1 gram of fat = 9 calories
Fats provide your body with a slow and steady supply of energy and are important for proper hormone production and function. They nourish the brain and aid in muscle growth.
How Do Macros Work
There is a lot of controversy surrounding macronutrients or “counting macros.” This particular dieting theory is most commonly called “If It Fits Your Macros” or IIFYM. The basic philosophy behind IIFYM is “Eat what you want and still lose fat.” Essentially, as long as you are sticking to your personalized macros (ex: 30% carb, 40% protein, 30% fat) you will lose weight.
When it comes down to sheer math, this is absolutely correct. The science behind macros and calorie counting is concrete. You absolutely MUST burn more calories or macros than you consume in order to lose weight. Plain and simple math and science. As long as you are hitting your macros and not going over, you are going to lose weight.
