Well, it is now week 4 since I began PiYo! This past week has been a challenge for me - as the office was stressful and I found myself breaking back into old habits to cope. In other words, while I was still exercising every morning, I wasn't eating very well at during the week. As a result, I knew that when I got on the scale and measured myself this weekend that I would not expect much of a result. And sure enough, no change, not even a budge. Not even an inch.
Now, I will NOT let this get me discouraged, as all changes must take place in small ways over a long period of time. Most people give up when they don't see instant results - but I know what I did wrong last week and this week I'll focus on being better. It's all about your mindset and PLANNING.
So this next upcoming week, I am going to be doing a mixture of PiYo and T25 moving forward. I have a fun group of girls that are in my T25 Challenge group starting on Monday and I think that the PiYo stretching and training will really help keep my muscles from getting too stiff. I will try this out this week and see what happens. WISH ME LUCK! :)
Another thing that I am going to focus on this week is TRACKING my food - I mean EVERYTHING. I have MyFitnessPal.com - so I plan on using it this week to hold myself more accountable. Last week I didn't do a good job of prepping all of my meals throughout the day - which gave me the mental excuse to eat a candy bar here or there, throughout the day at work.
I think that with all of the above focuses this week, next week is going to be a BIG number and I will feel 100% better. Stay tuned for my results next STATurday!
Cheers to a healthy happy pure life - it's all a journey... and it won't take 24 hours to change 28 years of old habits... little steps each day will add up in BIG ways over a long period of time. So, if you're listening out there and you're like me... don't give up! Let's do this together. If I can do it, YOU can do it.
It's true, some days you are more motivated than others. On
those unmotivated days, I do certain things to keep me on task.
For example: If
I just don't want to work out I try to at least go put my workout clothes and
shoes on and see how I feel. Half the battle is getting dressed! I also try and
think about how good I feel after I'm done! When it comes to food motivation,
it's easy to stay motivated when you're excited about your food and it's
readily available. Prep, prep, prep!
Another motivation is to have a photo of
yourself when you felt and looked the best -- hang it somewhere so you can see
it every day so it reminds you to just keep going!
Post below what YOU do to keep yourself motivated!
After doing p90x3 for 30 days, I have come to realize that the program isn't designed to make you lose a ton of weight, it is designed to get you toned and physically stronger. While I didn't lose any weight - I did lose inches over the course of the first 30 days and toned! I have decided that I will go back to p90X3 when I get to my ideal body weight and want to maintain. This is good intel for all you folks out there - so use it to your advantage!
So, I've decided to switch it up upon my return from vacation in Sanibel, FL and start the 21 Day Fix on Monday, April 14, 2014. If you'd like to join me on the journey - check out the "JOIN MY UPCOMING CHALLENGE GROUP" page for more details! :) I have come to realize that I truly need a program that assists me with portion control so that I don't over eat and continue to lose weight!
Stay tuned for my journey with the 21 Day Fix and upcoming details on that program, I can't wait to start!
So what have I been doing since my return from vacation? I have been doing the 3-day Shakeology Cleanse (to the best of my ability - for instance, on Friday I ended up having two salads - full of veggies and protein from chicken and turkey - it's what my body needed). What I have liked about the cleanse is that you can tailor it to your needs and it has been a REALLY great option after vacation to help get my body back on track. I have already lost 3 pounds since my return from vacation (which was direly needed after 5 days of indulgence).... I'm back on track now!
So - what is it? First of all, it's not a true cleanse. It's a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it's like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.
The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you'll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it's nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you're after is not weight loss—though it will likely occur (like it did with me)—but for your body to be running more efficiently. This should make you feel lighter and more energetic (which it does!), even though you're doing an exercise program.
Breakfast:
1 scoop of Shakeology (140 Calories)
½ cup of fruit (60-90 calories) – OPTIONAL
Ice to taste
8 to 10oz of water
Snack 1 (85 calories):
1 piece of fruit (apple, pear, orange, banana, mango, etc)
Lunch:
1 scoop Shakeology (140 calories)
Ice to Taste
8 to 10 oz of water
1 cup of green tea or a detox tea
Snack 2 (you can have the second snack before or after
dinner):
1 scoop shakeology (140 calories)
Ice to taste
8 to 10 oz of water
Dinner:
Salad with filled white fish or poultry (roughly 340 calories)
Greens – 3 servings of veggies, plus 4 oz. of grilled fish or poultry
2 tablespoons of dressing – NO MORE!
I found another great recipe off from The Earth Diet that I will be adding to my list of eats soon! These Eggplant Nuggets look delicious and the recipe can be found below.
Did you know that Eggplants are incredibly healthy for you? According to my research, I have found some of the top benefits of this nightshade plant and what they can do for you and your health! I am definitely putting Eggplant into my diet more often.
The iron, calcium and other minerals in eggplant supply the essential nutrients required by the body.
Eggplants contain certain essential phyto nutrients which improve blood circulation and nourish the brain. But remember—these nutrients are concentrated in the skin of the eggplant, so don’t char and throw it away.
They provide fiber, which protects the digestive tract. In fact, regular intake of eggplants can protect you from colon cancer.
Eggplant is low in calories, with just 35 per cup. It contains no fat and its high fiber content can help you feel full.
For centuries, eggplants have been used for controlling and managing diabetes. Modern research validates this role, thanks to the high fiber and low soluble carbohydrate content of the eggplant.
Eggplants have a role in heart care, too. Research studies show they can lower ‘bad’ cholesterol. But you must cook them the right way to get these benefits. Fried eggplant soaks up a lot of fat, making it harmful and heavy. Instead, bake it at 400 degrees, which brings out glorious flavor and gives you all the goodness an eggplant holds!
The heart-healthy benefits of eggplant don’t end with limiting cholesterol. Eggplants are high in bioflavonoids, which are known to control high blood pressure and relieve stress.
Regular consumption of eggplant helps prevent blood clots—thanks again to Vitamin K and bioflavonoids, which strengthen capillaries.
EGGPLANT NUGGETS RECIPE
Serves 4
Ingredients: 3 large eggplants 4 eggs (vegans can use olive oil or coconut oil mixed with honey to make the nugget coating stick to the eggplant) 3 cups of Almonds (or use hemp seeds as an alternative) 1/2 tablespoons of Turmeric 3 tablespoons of Himalayan Salt 1 teaspoon of Cayenne Pepper (more if you want it spicy) Extra virgin Coconut Oil for cooking
Action:1. Chop the egg plant into cubes for the nuggets. 2. In a bowl whisk the eggs. Drop the eggplant cubes into the egg and let it soak. 3. Mix the turmeric, almonds, cayenne pepper and himalayan salt in a blender until you have a smooth crumbly consistency. 4. Place one eggplant cube at a time into the spice coating mix and cover well. Do this with all of them. 5. In a fry pan heat the oil. When it is hot and sizzling add the eggplant nuggets to the pan and let it cook until the outside is a crunchy golden brown. 6. Serve with TED chips, wedges, sweet potato fries or tomato sauce! Whatever else you would like to eat it with!
SUGGESTION: + FOR MEAT EATERS: Use Chicken for Chicken Nuggets
This recipe is GLUTEN FREE, REFINED SUGAR FREE, DAIRY FREE, SOY FREE.
I had an interesting conversation with my Mom the other day about this very question. It’s a debate where I've heard both sides of the story: Is it better or worse to work out on an empty stomach?
I think I have found the final answer.
Well, not the final answer. Different people work out best under different circumstances, and deciding whether someone should eat before training can be like telling them what time of day to work out or which diet they should follow—it largely depends on what works best for the individual. But it is time to dismantle some old myths.
According to my findings and contrary to popular belief, fasting before a workout can actually be beneficial to your health and losing weight! Check it out.
movie isn’t convincing enough, consider this: An empty stomach triggers a cascade of hormonal changes throughout the body that are surprisingly conducive to both building muscle and burning fat.
The fasted state produces two significant effects: 1. Improved insulin sensitivity. Put very simply, the body releases insulin (a hormone) when we eat to help us absorb the nutrients from our food. The hormone then takes the sugars out of our bloodstream and directs them to the liver, muscles, and fat cells to be used as energy later on. The trouble is that eating too much and too often can make us more resistant to insulin’s effects, and while poor insulin sensitivity ups the risk of heart disease and cancer, it also makes it harder to lose body fat. Eating less frequently (i.e. fasting more regularly) is one way to help remedy the issue, that makes it easier to lose fat, improves blood flow to muscles, and even curbs the impact of an unhealthy diet.
because it results in the body releasing insulin less often, so we become more sensitive to it—and
2. The second reason a good old-fashioned fast can promote muscle gain and fat loss comes down to growth hormone (GH), a magical elixir of a hormone that helps the body make new muscle tissue, burn fat, and improve bone quality, physical function, and longevity. Along with regular weight training and proper sleep, fasting is one of the best ways to increase the body’s GH: One study showed that 24 hours without food increases the male body’s GH production by 2,000 percent (!!!), and 1,300 percent in women. The effect ends when the fast does, which is a compelling reason to fast regularly in order to keep muscle-friendly hormones at their highest levels.
We can’t speak of muscle-friendly hormones without bringing up testosterone. Testosterone helps increase muscle mass and reduce body fat while also improving energy levels, boosting libido, and even combating depression and heart problems—in both men and women. Fasting alone may not have any effect on testosterone, but there is a surprisingly simple way to produce large amounts of both “T” and growth hormone at the same time, creating an optimal environment for building muscle and torching fat: Exercising while fasted.
The Fast Way to Improve Performance
Exercise, especially intense exercise that uses a lot of muscles (think compound movements like deadlifts and squats) causes a big surge in testosterone—which is why it can make good sense to combine exercise and fasting. Many studies have found that training in a fasted state is a terrific way to build lean mass and boost insulin sensitivity, not just because of the nifty hormonal responses, but also because it makes the body absorb the post-workout meal more efficiently.
In short, fasted training helps to ensure that carbs, protein, and fats go to the right places in the body and are stored only minimally as body fat. Exercising on an empty stomach has been shown to be especially great for fat loss, and it’s even been shown that people who train while fasted become progressively better at burning fat at higher levels of intensity (possibly because of an increase in fat-oxidizing enzymes).
Not interested in training like a bodybuilder? There are also potential benefits for endurance athletes, since fasted workouts can improve muscle glycogen storage efficiency (say that three times fast!). What that means, basically, is that running on empty can make the body better at using its energy stores. The occasional fasted training session can improve the quality of “fed” workouts (or races) later on.
In a nutshell: When the body learns to exert itself without any food, it gets better at performing when it does have fuel in the tank.
Now, we would be remiss if we didn’t acknowledge that some studies have shown impaired performance as a result of fasted exercise. That said, many of these studies are of Ramadan fasts, which don’t allow the consumption of fluids (which is not advisable when engaging in athletic activities). Still, the prevalence of people who do eat before exercise is pretty good evidence that exercising after eating can work. Heck, there are even studies showing that eating before exercise can lead to fewer calories consumed throughout the day. But that doesn’t discredit the evidence that fasted workouts, even if occasional, can reap a lot of benefits.
So You Want to Fast Before Exercise? Your Action Plan
I know what you’re thinking. “I can’t handle intense exercise without food in my belly!” Firstly, give yourself a little credit! You’re capable of more than you think with the right frame of mind. Secondly, there are several tips you can follow to help you out with this new approach to eating:
You can consume more than just water. Feel free to quell cravings and get an energy boost with black coffee, plain tea, Shakeology, or any kind of drink or supplement that’s virtually calorie-free.
Break your fast whenever you'd like. A lotofpeople like their first meal right after exercising, since the fast improves the absorption of the post-workout meal, but it’s actually no big deal if the fast lasts for a while longer. Even if you exercise in the morning and don’t eat until the evening, the wave of growth hormone you’ll be riding all day should prevent any muscle loss. However you decide to approach this, your body’s got you covered.
Eat as many meals as you'd like. Note: We didn't say as many calories as you like. But it’s not necessary to eat many meals throughout the day. Despite some long-held myths that the body can only absorb a certain amount of protein at a time, we're completely capable of digesting the day's intake in one big meal (of course, this doesn’t mean that you need to!). Studies have shown that doing so results in no strength or muscle loss, and some have even shown that concentrating food intake into one or two meals each day can be a better way to build lean muscle mass. A lot of protein just takes longer to digest and be utilized, but it still gets digested. Even after eating a normal-sized meal, amino acids are still being released into the bloodstream and absorbed into the muscles five hours after eating. So play around with the feeding times and styles that work best for you.
The short of it: Metabolism and the digestive system are simply not as temperamental as some might believe.
The Takeaway
Eating is perhaps the most ingrained habit we have, and humans are well and truly creatures of habit. Disrupting that habit by skipping a meal or two can be profoundly difficult for some people (particularly those who have wrestled with disordered eating). It’s true that intermittent fasting takes some getting used to as the body learns not to expect food so frequently. That discomfort usually does pass, but if fasting just isn’t for you, then there’s no need to keep it up—just don’t be afraid to try it out. It is just one approach to health and fitness, and certainly not the only one that can get you results.
But myths and misconceptions do need to be dispelled, and this blog entry is here to say this: In general, there is no need to eat before exercise. If you feel better when you do, then by all means, keep it up! However if choking down a pre-workout banana or bowl of oatmeal is a dreary chore that you only do because it’s supposed to help you avoid muscle loss/fat gain/growing antlers, then it’s time to relax. You’re completely free to eat whenever you want. Just listen to your body—it’s got you taken care of.
Happy STATurday! This week has been great! I managed to complete my 3rd week of P90x3 and next week (week 4) starts the transition period into Block 2. Here is a break-down of the Classic P90x3 schedule that I'm doing.
This leads me to a question:
Do those of you that go on vacation still keep up with your workouts? Or do you take the time to rest, relax, and enjoy your time away from the routine? I feel like I want to do a mix of both! haha!
So the good news is I have STOPPED gaining; that 1 pound I gained last week from muscle, is completely GONE this week. I am actually back down to 152 pounds (WOOT, WOOT!). This is a big indicator to me that I LOST 1 pound of body fat. I am also noticing that my stomach has gone down a LOT.
The cool thing about this workout is that you not only SEE the change in your body, but you start to FEEL the changes in your body. When I am activating my core in these workouts, I can actually feel those new muscles WORKING and I'm visually SEEING the results from the abs that are forming!
I look forward to seeing my results at the end of Week 4!
P90x3 Stories
I wanted to share some great transformational stories with you from other P90x3 and Shakeology users - check it out!
Upcoming Challenge Groups & Nutrition Programs
Be sure to check out my upcoming challenges for this year on my Challenge Group page. Starting April 14th, I will be trying the 21 Day Fix program and am looking for 5 people to be part of my Challenge Test Group and being part of this journey with me!
I found this great recipe on Eatingwell.com! This healthy quiche recipe is perfect for entertaining—the quiche can be made ahead and is just as flavorful served warm or at room temperature. Filled with cherry tomatoes, pickled jalapeños, Jack cheese and caramelized onions, this healthy quiche with a whole-grain crust is perfect for breakfast or brunch, or served with a light salad for lunch.
Makes:8 servings Serving Size:1 slice Active Time: Total Time:
Preparation
To prepare crust: Whisk whole-wheat flour and all-purpose flour with salt in a medium bowl. Cut butter into small pieces; using your fingers, quickly rub the butter into the dry ingredients until smaller but still visible.
Add sour cream and oil; toss with a fork to combine with the dry ingredients. Sprinkle 2 tablespoons of ice water over the mixture. Toss with a fork until evenly moist; if the mixture seems dry, add up to 1 more tablespoon water. Knead the dough in the bowl a few times—the mixture may still be a little crumbly—then firmly press into a disk. Cover the bowl with plastic wrap and refrigerate for at least 1 hour.
Preheat oven to 375°F. Coat a 9-inch pie pan with cooking spray.
Heat oil in a medium skillet over high heat. Add onions and 1/8 teaspoon salt; cook, stirring frequently, until the onions start to brown, 3 to 5 minutes. Add water, reduce heat to low and cook, stirring frequently, until the onions are golden brown and very soft, about 15 minutes. Remove from heat and let cool while you roll out the crust.
Place the dough on a sheet of parchment or wax paper and roll into a 12- to 13-inch circle, dusting the top with a little flour, as needed. (If chilled more than 1 hour, let the dough stand at room temperature for 5 minutes before rolling.) Place the prepared pie pan upside down in the center of the dough. Holding one hand on top of the pan and the other hand underneath the paper, flip pan and dough over so the dough is lining the pan. Remove the paper and patch any tears in the dough. Trim the crust so it evenly overhangs the edge by about 1 inch, then tuck the edges under at the rim and crimp with your fingers or a fork.
Spread the caramelized onions in the bottom of the crust. Layer corn, tomatoes and jalapeños over the onions. Top with cheese. Whisk eggs, egg whites, milk, sour cream, pepper and the remaining 1/4 teaspoon salt in a medium bowl. Pour the mixture into the crust.
Bake the quiche until puffed and firm when touched in the center, 40 to 50 minutes. Let cool on a wire rack for 15 minutes. To serve, cut into 8 pieces.
Tips & Notes
Make Ahead Tip: Cover and refrigerate caramelized onions (Step 4) for up to 3 days.
Nutrition
Per serving: 273 calories; 14 g fat (6 g sat, 6 g mono); 113 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 5 g total sugars; 11 g protein; 3 g fiber; 333 mg sodium; 265 mg potassium. Nutrition Bonus: Vitamin C (24% daily value), Iron (16% dv) Carbohydrate Servings: 2 Exchanges: 1 starch, 1 vegetable, 1/2 medium-fat meat, 2 fat
I found a really great recipe off of "The Earth Diet" which falls beautifully into the Clean Eating lifestyle. These are definitely going to be a staple in my home! YUM!
Makes 10 skewers
Ingredients: 1 pound chicken breast (500g) 3 garlic cloves 5 tablespoons of honey 1 teaspoon of extra virgin olive oil 1 bunch of fresh rosemary (can use dried also)
Action:1. Chop The chicken into cubes. Dice the garlic. Pull the rosemary off the sticks and dice into small pieces 2. In a bowl stir the honey, garlic, olive oil and rosemary together! Add the chicken and let it soak for 4 hours (you can also just cook it right away, but soaking will have the chicken soak the flavors more!) 3. Put the chicken on skewers (You can use the rosemary sticks themselves!) 4. Cook them in olive oil, coconut oil or grill them until ready! Mmm enjoy! 5. Serve with potato wedges and salad!
Benefits: · High in protein · Antioxidants · Good for the brain · High in beta-carotene/Vitamin A, thiamin/Vitamin B1, riboflavin/Vitamin B2 High in iron and calcium
I started on Monday, March 10, 2014 the P90x3 series with Tony Horton and am continuing to drink Shakeology every day. What a FUN trainer to work out with in the morning. He is hilarious - if you're looking for someone who challenges you but who can also make you laugh mid-push-up - this is definitely the workout series for you.
I have to admit - getting the P90x3 program is really daunting at first. It comes with all of the DVDs, a workout book that is rather thick to read and a bunch of things that you need to get before you can even start the training. Amazon.com became my friend last weekend, as I didn't have half of the stuff it needed. So do keep this in mind if you're interested in ordering it! For instance, you DO NEED a pull-up bar OR resistance bands for these workouts; you need a series of weights (not just a 5 lbs dumbbell, like I have); you need yoga blocks (if you aren't that flexible, like me); and you need a yoga mat. At least I had the yoga mat covered! :)
So here are my initial thoughts with the first week of the program:
Day 1 - Total Synergistics was really intimidating - but I managed to get through it and again, Tony Horton's sense of humor really is enjoyable! Every DVD comes with a "Cold Start" warm-up which I was super thankful for when I did the Day 2 Agility X work-out. Holy cow! I have never been so sore in the morning until after doing that DVD! And Day 3 - Yoga X - was by far my favorite part of the week. I knew all the yoga poses from my own teachings and practice and it was a treat for my incredibly sore body. Day 4 involved The Challenge, which was incredibly challenging. He makes
you do push ups and pull ups over and over and over again - you need to pick a number for each and make sure you try and hit that goal each rep. Needless to say, after finishing that DVD, my arms were incredibly sore (it hurts me even to type this out). Yesterday, I did CVX which was actually fun - lots of cardio WITH a weight in your hands. I actually enjoyed it a lot and it gave me a good sweat. This morning (Day 6), I am set to do The Warrior DVD, which is a series of strength training with your own body, no weights. I will let you know how that goes once I finish that up. Sundays will be my day off, but you do have the option with the program to take the day off OR do the Dynamix workout. I can already tell this morning that my body will want to rest tomorrow, but I am going to go to a great Kundalini Yoga class - to help work through the soreness and meditate.
When I weighed myself this morning, I didn't lose weight over these last 5 days, I am still the same as day one, but I have the feeling it is because of the new program. FOCUS T25 did this to me too the first week and then I dropped the weight the second week. While I do think my body is in physical shock with these new workouts, according to the P90x3 planner, Tony doesn't ask you to take measurements or photos again until Week 4! I don't think I will be able to wait that long, so I am going to stick to taking my full measurements and STATs every 2 weeks - it makes me feel good when I see small changes taking place by the small choices I've made each and every day.
In the meantime, here is my BEFORE P90x3 Photo and Day 1 STATS! I can't wait to see what transformations take place by Day 14!!!
“I Don’t Have Time” is a Big Fat Lie I know we’ve all said
it before. We say “I don’t have time” when life gets busy or when we don’t want
to feel guilty about skipping something:
üIf we don’t have enough time to work out, it’s
easier for us to be okay with wheezing after a flight of stairs.
üIf we don’t have enough time to prepare healthy
meals, it’s easier to accept our next unhealthy meal through a drive-thru
window.
üIf we don’t have enough time to clean the house,
it’s easier to accept living in filth.
üIf we don’t have time to apply for new jobs and
make new connections, it’s easier to accept staying in a dead-end job.
It’s not that we don’t have time… It’s that it’s not a
priority… Starting today, you are no longer allowed to utter the words: “I
don’t have time”…Instead, you will say, “It’s not a priority.”… Watch how
quickly your perspective shifts when looking at life’s challenges this way:
ü“I’d love to work out, I just don’t have time”
becomes “exercising isn’t a priority.”
ü“I’d love to eat healthier, but I don’t have
time to cook” becomes “eating healthy isn’t a priority.”
ü“I don’t have time to travel” becomes “traveling
isn’t a priority.“
Suddenly, the excuse of time becomes an incredibly weak
argument. Crap. Stings a bit, huh? The real truth… How you choose to spend your
time defines your priorities. I spent MANY years telling myself that I wanted
to lose weight, but I never seem to find the time. It wasn’t because I didn’t
have enough time, it’s because I never made it a priority! After lying to
myself for years, I finally started taking action.
Your priorities, whether you say so or not, are where you
choose to spend those hours. Make the most of them! It’s amazing how much time
you can find when you minimize the things that aren’t important to make room
for the things that are. Where are you spending your time? Just like keeping a
food journal can be eye-opening, try tracking your time over the next few days
in 30-minute blocks. How much time do you spend on the computer, watching TV,
etc.? I bet you’ll be surprised. I challenge you, starting today, to erase the
phrase “I don’t have time” from your vocabulary. Instead, say “it’s not a
priority.”
GIVE IT YOUR ALL: Embrace your sore muscles! Know that every achy body part is becoming healthier and stronger. Don't forget to stretch your muscles to help recover and gain more flexibility.
I've heard people tell me all my life that exercise can make you a happier person. I never really believed them until I've been doing it consecutively 5 days a week since the first of this year. I've noticed that my stress levels and mood have vastly improved for myself. Additionally, I am not craving those sweets or comfort foods anymore. So, I thought would look into this a little further and see what those top reasons are for exercise making us so happy. Here is what I've found:
1. It releases happy chemicals into your brain. Dopamine, a chemical that plays a role in happiness, is a neurotransmitter in the brain that’s necessary for feelings of pleasure and happiness.
Many studies suggest that as we age, we’re constantly losing our stores of dopamine, which is why we need to constantly seek out experiences that release dopamine.
The best way to increase your brain’s dopamine production? Exercise. So run, lift, jump, play — and get happy.
2. It makes you less stressed out.
Not only will working out ease stress in the short term by helping you sweat out the day's worries, regular exercise will help you become less stressed out in the long term as well.
That’s because when you exercise, you’re actually subjecting yourself to a low-level form of stress by raising your heart rate and triggering a burst of hormonal changes. When you subject yourself to the stress of exercise enough, your body will eventually get better at handling the rest of life's stressors.
And less stress equals a happier, healthier life.
3. It energizes you.
You no doubt have days when you just feel too tired to exercise, when working out is the last thing in the world you want to do.
But no matter how exhausted you are from a long day at work, taking care of your family or recovering from a busy weekend, do your best to muster up all the willpower you have and still work out, because more likely than not, you'll feel more energized after your workout than you did before it.
So the next time you force yourself to get off the couch and get into workout mode, you’ll most likely feel more energized throughout the rest of the day. And more energy equals greater happiness.
4. It boosts your confidence.
When you don't feel good about your body or how you look, it's all too easy to have low self-esteem. And that can have a negative effect on all areas of your life including your relationships, your career, and your goals and aspirations.
But when you start to exercise and see your body transform, that can quickly change. Because exercise will not only make you like how you look, it will also make you feel stronger, more independent, and more confident. There's nothing like a boost in confidence to increase overall happiness.
5. It eases anxiety.
If you suffer from anxiety, exercise may be a simple cure.
Because recent studies on the effects of exercise show that in people suffering from anxiety, the immediate mood boost from exercise is followed by longer-term relief, similar to that offered by
meditation and talk therapy.
So next time you’re feeling anxious, try a hard workout — you’ll feel happier for days on end.
6. It fights insomnia.
Trouble sleeping? Skip the sleeping pill and try exercising instead.
Staying active and exercising on a regular basis has been shown to improve sleeping problems of insomniacs and people with sleeping disorders. And not only can regular exercise significantly improve your sleep quality, it can also give you that pep that makes you want to get out of bed in the morning and do things.
And that equals greater happiness, every time.
Exercise, and be happy.
The next time you’re feeling down, stressed or anxious, get off the couch and get some exercise instead.
Because you'll not only feel more confident, energized, and calm — you’ll be a healthier and happier person for life.
I loved reading this post from Lindsay Mataway a few weeks ago, it is SO TRUE!!! Check it out:
*************
Look, I am no health nut, but I have made some changes in my life that now help me to lead a healthy LIFESTYLE and I make it a point to SHARE those things with others!
One thing I have learned is that MARKETING COMPANIES aren't stupid and they understand out WE, THE CONSUMER, work!!! They know that most people trying to be health conscious will flip over their product and take a quick glance at 3-4 things: calories, carbs, protein and of course... COST.
I am sure you've seen the advertisements on most products: LOW CAL, LOW-CARB, RICH in PROTEIN and LOW COST. They do whatever it takes to make their products sell so that YOU buy it. What that USUALLY means folks is that they have to ADD artificial sweeteners like SUCRALOSE for taste and that "SUGAR-FREE" label (which by the way has been PROVEN to make you gain weight by stimulating your appetite, increasing cravings and stimulating FAT storage) and/or SUBTRACT the actual NUTRITIONAL VALUE - just so that they can keep COSTS down and make a profit off of YOU.
But here is the kicker: your body NEEDS REAL NUTRIENTS - vitamins, minerals, amino acids, phytonutrients, etc - to function as the well-oiled machine it was designed to be. And while LOW-CAL make keep you SKINNY... it most definitely, alone, is not going to be what keeps you HEALTHY.
I am not just talking "healthy" as in you won't get Type 2 Diabetes or Cancer. I know that the girls in my demographic aren't all that worried about that right now. But let me ask you this:
- Do you wake up feeling RESTED?
- Do you have SUSTAINED ENERGY throughout the day WITHOUT coffee or Red Bull?
- Do you have a CLEAR FOCUS while at work?
- Are you constantly battling CRAVINGS?
- Do you tend to get SICK often?
- And are you REGULAR? (You know what I mean!)
ALL of these things are linked to your HEALTH and WELLBEING and the kinds of NUTRITIONAL choices you are making.
So yes - I believe in SHAKEOLOGY. I've been drinking it EVERY DAY for the last 2 months. And, YES, I'm aware there are lower cost, lower cal, lower carb options out there. But WHEN YOU KNOW BETTER, YOU DO BETTER!!!!
Dig a little deeper and I think you'll see that you ALWAYS get what you PAY for!
YES! It is perfectly fine to have a CHEAT MEAL. If you are sticking to the rest of your diet plan throughout the week, there is nothing bad with cutting lose once or twice a week. In fact, the shift in calories actually can help you avoid plateaus. And let's face it - it also helps keep us SANE! Life is WAY TO SHORT not to eat the occasional chocolate cake and ice cream! :)
The Long Answer:
So, now I will explain WHY the occasional cheat meal is alright every now and again. As I mentioned before, it can help you in avoiding plateaus. It honestly can help you physically, mentally, and emotionally overcome diet challenges and stay on course!
So here is a basic rule that our body likes to operate under PHYSICALLY:
When you eat at a calorie deficit while working out regularly, your body doesn't get the memo that you could stop at any time. Instead, it assumes you're trudging across a hot desert, desperately looking for food and water in hopes of feeding your starving family... or you get where I'm going with this...
So, to deal with this stress, your body's metabolism will slow down causing it to hold onto its emergency food storage (your body fat) to survive. Many experts call this "starvation mode" and because you're not burning fat, it creates a weight loss plateau. "While the obvious solution is to increase your calories in general, cheat meals are also effective because they give your body a little "feast" break in the middle of the "famine" to convince it to keep burning those love handles away."(1)
In fact, many nutrition experts suggest mixing up your calorie intake every day (deficit and surplus) - so that you aren't eating the same amount all the time. You need to trick your body so that it continues to help you get rid of those love handles (!!).
Here is the MENTAL arena that cheat meals help you with...
If you haven't had the chance to read it - please do: Willpower: Rediscovering the Greatest Human Strength, written by Dr. Roy Baumeister and science writer John Tierney discuss the concept of "decision fatigue," the idea that willpower, just like our muscles, can give out after a while. "When asked whether making decisions would deplete their willpower and make them vulnerable to temptation, most people say no. They don't realize that decision fatigue helps explain why ordinary, sensible people get angry at their colleagues and family, splurge on clothes, buy junk food at the supermarket, and can't resist the car dealer's offer to rustproof their new sedan."
Why do I mention this reference? Well, think of your Cheat Meal in the same way you think of your Work-out Recovery Days. It allows you to relax and rejuvenate your willpower, minimizing the risk of you falling off the horse in the future.
Also, let's face it - cheat meals help RELIEVE ANXIETY, which assists the EMOTIONAL aspect of this brilliant concept.
I know you've been there - heck I've been there! Turning around your diet can be really challenging. When you eat clean, it can mean that you're steering clear of those comfort foods you've loved and craved your entire life. The foods that act as your security blanket, your comfort. Well - the fact that they are absolute crap and they were slowly killing you is besides the point....*cough, cough* Those foods help in giving you emotional strength! As long as you don't think it'll cause a relapse (SERIOUSLY), there's no reason to completely walk away from a cupcake on your birthday or a hot dog at the baseball game. When I go to Florida to visit my grandparents - I can't stay away from my Nana's home cooked Italian Pasta and Dordeegies (Italian cookies) - yum.
There is something to be said about having these cheat foods on those special occasions that help make life all that much more enjoyable - don't you think?
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My Resources: (1)-BB Newsletter Article: "Ask the Expert: Are Cheat Meals OK?" By: Denis Faye
I know many people struggle with the nutrition aspect of weight loss and health. Here are some basic tips to get yourself on the right track to eating for your best self!
*Eating 4-6 small meals a day is usually better than 3 large meals. I have found that it really helps to keep the blood sugar levels even throughout the day as well - no 3pm crashes or sugar cravings!
*The less ingredients something has, the better - and if there are ingredients you can't pronounce or don't know of, it's best to steer clear. They say a good "rule of thumb" is to not purchase anything that has more than 5 ingredients in it. Normally, anything more than 5 ingredients probably has chemicals in it that you don't really want to put into your body.
*Keeping yourself hydrated is so important! Drink at least 64 ounces per day! I always bring a water bottle to work and have a sparkling water with lemon or lime flavor at lunch (for something a little different).
*Eat breakfast within an hour of waking up each day. I drink Shakeology every morning after I work out - it is light enough to not make me feel sick but strong enough to help me last for 3 hours until my next meal.
*Avoid WHITE! This includes white sugar, white flour, and white bread. SO IMPORTANT!
*Get enough fruits and veggies per day! I normally always have 2-3 cups of veggies at lunch and dinner. I will also eat a banana and apple or pear during the day. YUM!
*It's best to cut out most (if not all) soda, high-calorie juices, and limit alcohol consumption (for optimal results). STAY AWAY FROM THE DIET SODAS! Instead, have a sparkling water - it helps curb the soda craving as well as adds some carbonated bubbles to your day! :)
*Keep in mind proper portion sizes. You may think you're eating the right foods, but if your portions are out of whack, it's counterproductive. I have tons of measuring cups throughout the house to help me MEASURE everything I add to my plate. You can go to WalMart or Target and get some measuring cups for $2 - get a couple of them so you can keep them in your cereal boxes, etc.
*Get in 2 servings of healthy fats per day - canola oil, flaxseeds, salmon, hazelnuts, olive oil, avocado, etc.
*When dining out, look for items that are "baked", "grilled", "dry-sauteed", "broiled", "roasted", "poached", or "steamed".
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