Exercise and Injury

If you’re new to exercise, I always say better too little than too much to start. As starting with too much leaves new exercisers more prone to muscle strains, muscle tears, and/or bone fractures.⠀

And if you’ve been exercising for quite some time and find yourself constantly with aches and pains resulting from your exercise. The problem is YOUR TRAINING….it’s poorly programmed…sorry to be the bearer of bad news. But you are not a badass for getting hurt all of the time and pushing through it.

Are you ready to move better and stop getting injured? DM me now!⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

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New Year, No Bloat

Last Monday was January 1st, however most people I know were still on holiday mode and officially started their “new years resolutions” today!

So if you started working towards those fitness goals today, feeling that holiday bloat, this post is for you!  I for one went up exactly 8.8 lbs last month..oops!  Already dropped 4.6, working on that last bit to get back to normal this week.  How did I do this without cutting calories drastically?

  • I typically drink 1 gallon of water a day because that’s what my body asks for.  During the holidays however, I felt myself getting dehydrated because I was barely hitting half a gallon of water a day.  So this passed week I over did the water with 2 gallons every day.  Flavored it with lemon because blehhh I need flavor in my life. Peed my life away, got re-energized, got rid of a lot of the bloat! This week I am back to my regular 1 gallon a day
  • I worked out!!
  • I cut out all the processed junk and ridiculous amounts of sugar.  Basically went back to my whole foods, healthy diet.  Overdosed on antioxidants (fruits and veggies galore).
  • I caught up on my sleep.  Ironically, I didn’t get much rest during the holidays.  Catching up on sleep helps reduce internal stress levels.  When your body is less stressed it’s more inclined to get rid of weight.
  • Started my 21 Day Cleanse

Was the 8.8 lbs all fat?  Definitely not!  Last week the weight was honestly just bloat, water retention, backed up plumbing.  The weight I tackle this week to get back to my normal weight is more than likely going to contain some fat, and therefore may not come off as quickly.

Good Luck with the post holiday de-bloating and remember I am always here to help you!

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Eat Pretty: A Book Review

I just got done reading this book by Jolene Hart, entitled Eat Pretty.  I definitely give this one an A in the category of educating those who have no formal education in nutrition.

We are always taught that choosing healthy foods leads to weight loss and overall a more “attractive” physique.  Some people are lucky enough to get taught that good nutrition helps prevent or control diseases such as hypertension, diabetes, heart disease, etc.  Very few people are actually taught how the foods we eat affect our complexion.

This book does an excellent job at classifying the foods that give acne, skin rashes, and more as beauty betrayers, while those those that promote a healthy complexion are deemed beauty foods.  The other great job the other did was classifying the foods by season, because as most of us know, not all foods are available year round.

The other also dedicated a section to non-nutritional factors that may affect our weight and complexion like stress, sleep, water, and hormone function.  Factors many people tend to look.

My favorite part about this book is how the author goes into how she perceives balance, which to me is the most important.  So many books stress restriction and don’t that they miss the overall point of a balanced lifestyle.

If you are interested in learning what foods and how they contribute to our radiant skin, I definitely recommend you Buy the book here, you won’t regret it!

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

6 Habits That Destroy Your Otherwise Healthy Lifestyle

Creating a healthy lifestyle is all about habit.  Just like good habits, there are also bad habits.  Some of them are killing your healthy lifestyle journey, and you may not even realize it.

  1. Lack of Sleep:  Sometimes, life requires you to lose sleep, and that’s ok.  The problem is not a few nights of lack of sleep, the problem becomes too many nights without adequate sleep. Sleep is so crucial.  I know we all know how awful it feels after consistent sleep deprivation.  What many people may not know is that lack of sleep triggers an increase of cortisol hormone to be released in our bodies, which may cause us to bloat and have difficulty losing weight.  Without Sleep our bodies cannot properly repair the muscles we just worked out.
  2. Restriction:  Leading a restrictive diet, leads to binges and constant yo-yoing and that’s not what we want.  I’ve said time and time again it’s about establishing a balance of consuming more health foods than junk foods.
  3. No Exercise or No clean foods:  Sometimes eating clean is the easiest part of the nutrition and fitness equation.  For others exercise is the easy part!  But they go hand in hand! Not exercising or not eating clean but doing the other is only half of it and yields not so great results.
  4. Alcohol:  Going ham on the drinks during the weekend, EVERY weekend, is KILLER to your healthy lifestyle.
  5. Not reading nutrition labels:  Never go by the front of the packaging, read the label and pay attention to the ingredients!
  6. Not Meal Prepping:  Buying “healthy” foods from restaurants is no where near as good as prepping and cooking your own foods where YOU control everything.  Sometimes the cleaner options are still loaded with hidden salt or sugar.

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Sleep Deprivation and Exercise Performance

We all sleep, we all lose sleep when things get crazy, and we all feel out of whack when we do start to lose sleep.  Some of us are athletes and are demanded to train at a certain level day in and day out.  Sometimes balancing our training and personal life gets so hectic that we sacrifice sleep in order to fit everything into our boys schedules, but what happens to our athletic performance when we lose sleep?

Studies have showed that a lack of sleep in an athletes body has lead to an inability to properly metabolize glucose as well as an increase in cortisol levels.  An increase in cortisol levels comes from our body’s increase in stress levels that are induced by sleep deprivation that sometimes we don’t notice.  It can lead to an impaired memory, age-related insulin resistance, and an inability for your body to recover it’s muscles.  Lack of sleep also decreases the levels of human growth hormone.

So what does the aforementioned actually mean for an athlete?

1. Glucose and Glycogen (stored glucose) are your muscles source of energy.  For an endurance athlete being able to utilize the glucose in your muscles and liver is extra important.  Not only does sleep deprivation decrease glycogen stores but it also decreases utilization, which greatly .

2. Raised cortisol levels mess with muscle tissue and repair, which is needed to full recover from a gruesome training day.

Recap: Many athletes think diet is the most important factor in recovery and taking your training to the next level.  In  reality, diet and sleep go hand in hand if you want to recover and be able to train harder the next day.

athlete being able to store glucose and utilize it 100% in your muscles and liver is extra important.