Category Archives: Uncategorized

It Pays Off Not To Snooze…Work UP!

snooze

Waking up early to workout is NOT over-rated. Working out in the AM is the Ultimate workout. You want to loose the most Fast reserve in your body? Do it before breakfast.

When’s the best time to exercise to ensure you’re getting the most out of it?

It really does Pay Not to Snooze, and wake up for an early workout.

Why? Because working out before breakfast helps you speed up the weight loss and actually boost your energy throughout the day, in turn preparing your body to an all day fat burn, and pushing your body to tap into its fat reserves for fuel, as opposed to burning off your most recent meal.

A fasted workout is the best Workout. So next time you want to Snooze and sleep in, think about your progress and your hard work. It is much harder after breakfast than before breakfast. Why not speed up your progress and do it right?

THINK ABOUT IT & COMMIT!

For more, Lose Weight – Business Insider.

Advertisements

Lose It The RIGHT Way!

FAT

Losing weight is a constant struggle, I have tried various methods, diets, workouts. To be honest, lets make it simple.

EAT WELL, EXERCISE WELL, DONT KILL YOURSELF AND DONT STRIP YOURSELF FROM HAPPINESS.

Cutting FAT, cutting CARBS, cutting SUGAR, starving yourself. You are doing it all the wrong way. How about you focus on what really matters, because your body needs fat, carbs, sugar, and damn right can’t be starved, not if you want to also Work out and BE HEALTHY.

So here is the Trick, I will send you off to a nice ENTERTAINING ride that will shock you but you will realise that this way will be healthy and reachable for you.

Here are 23 Weight Loss Tips for you to best lose it. Don’t DIET, just Finally DO-IT.

Cardio Before Or After Weight Training?

It is funny actually… I was chatting with some friends about the gym and we started discussing Workouts. Boy was I ever wrong about my habits. Did you know that Weight Training is best done in the beginning of your workout as opposed to Starting with Cardio? I guess it makes perfect sense. Cardio exhausts the body, and although a quick cardio warm up is good; a full on Cardio is not worth it before lifting; you’ll be more tired and won’t have as much energy to spend on resistance training, which spikes up your fat loss during a workout.

According to The Ripped Dude:

To achieve “shreddedness,” your body needs to use your stored fat as fuel for exercise. In order to do this, you must burn off your glycogen stores first. When you weight-train, you typically use glycogen as fuel. By doing weight-training first, you can burn the majority of your glycogen stores. Knocking out your cardio after you crush the weights will burn more fat!                                      Obi Obadike

After an intense weight-training workout , your body needs energy to repair the muscles, therefore, your body continues to burn calories (energy) for up to 48 hours. This is known as Excess Post-Exercise Oxygen Consumption (EPOC). This occurs at a much higher rate after intense weight-training rather then a low-intensity and  steady cardio training; and that is why it’s important to save your energy for weight lifting and finishing off with cardio.

Weight training first is great because it allows you to get to the fat burning portion of the workout faster (reaching glycogen depletion). After all the glycogen is depleted, doing cardio after weights will result in a much higher percentage of fat being burned. 

Metaphor by Huffington Post:

Think about burning fat like digging for gold. You have to get through layers of dirt and rock (muscle glycogen) before you can get to the gold.

Doing cardio first is like digging for gold with a shovel. Getting through a single layer requires 32 scoops to be removed. You’ll eventually see gold, but it will take a while.

Doing resistance training first is like showing up to the same dig site with a backhoe. Now only 3 scoops are required to get through one layer thanks to your diesel fueled machinery.

So, finally, take my word for it, Save your best energy for the Weights and expand it with cardio.

Best case scenario: Start with 45 minutes of Weight Training, and finish with a 20 to 30 minutes of cardio intervals. Do this 3 to 4 times a week, at least, and see results.

 

STAY HAPPY!

happy.jpg

Happiness is a drug, actually, it is. Hormones is what keeps you happy, it is what drives your happiness. I workout to be happy, I eat healthy to be happy, I live Love Laugh, to be happy. Some may ask why I work out so much, why I am shall we say ¨Addicted¨.

Simple. Happy Hormones:

Dopamine: Hormone that drives brain reward system which drives well being. Doing a good job and getting rewarded for it. Seeking pleasure seeking behaviour will satisfy this too. Music is a great way to heighten your dopamine levels.

Serotonin: Hormone for mood-boosting neurotransmitters. Most effective/natural method is Exercise. Carbs are another great way to boost serotonin, and it is in fact this reason that your body craves Carbs when you are depressed or low. It is the body’s natural way of seeking self help. Indulging in good carbs like quinoa and whole grain is one thing, but bad carbs, that can just ruin the happiness cycle, and lead the body into another struggle that may deteriorate your happiness.

Oxytocin: This is the Love hormone, where spending time with loved ones and being good and kind to others stimulated happiness.

Estrogen: This hormone helps form serotonin and protects you from anxiety and mood imbalance. For women, estrogen decreases this hormone. Moreover, smoking and over exercising can also decrease it.

Progesterone: Like Estrogen, this hormone helps prevent mood imbalance and anxiety. Lack of Progesterone can be instigated with high stress and unhealthy food.

Finally, to Stay Healthy and Happy, Increase your Oxytocin by doing things that bring you pleasure and cuddles. Increase your estrogen levels with things that bring your stress level down such as yoga, meditation, and more. Keep your progesterone levels up, always eat well and exercising.

Stay Healthy, Stay Active, Stay Lovable, Stay Happy!

See more.

 

 

Preventing Fitness Injuries

fit.png

Alex Cromartie, a certified personal trainer and health coach who founded Clermont-based Awakened Fitness in 2013 introduces a strong article on Tips to Prevent Fitness Injuries, and it is nothing but brilliant if you ask me. I would love to share his Tips with you as they are very essential to every body builder, fitness trainer and athlete.

Enjoy your read via Tips to Prevent Fitness Injuries

The One Menu Item You Should Never Order At McDonald’s, According To A Former Employee

You should always keep in mind… espresso drinks and ice cream should be avoided  at McDonalds!

Why? It is Not Well Cleaned!!!!!!

I have also heard it from a a former Supervisor at McDonalds, someone I know very well! 

Read this: https://www.shefinds.com/collections/menu-item-never-order-mcdonalds/

Your Relationships and Your Space

beingaloneistough

I find myself not having enough time for me… who is ME?

Do you know who YOU really are?

I think for me, I do not have enough time in the day for ME… I think I know who I am and what makes me happy, but I don’t, or I don’t follow it. I want it, I seek it…

All I know is I need me! Me! Me time.

This video made me think a lot about some of the choices, the options, the lifestyle I am currently living, which makes me feel CHOKE, actually.

Maybe you don’t need to always see your friends, maybe you don’t need to make constant commitments, maybe you are not able to commit, maybe you just need to divert. Do you understand me?

Take time for YOU, take singular time for you. Make time to think, on your own, without distraction. It is easy to get distracted, to make plans, to not THINK of your problems and what you need to CHANGE, but you can and you must make the TIME FOR YOU.

Grow yourself within yourself!

 

Keep in mind … Great Minds Think Alone!

But please watch this quick video, and feel with me…

 

Healthy Snacks – Pre/Post Workout

.Self Explanatory.

If you have been looking for healthy snacks to fit your healthy active lifestyle, this will keep you busy for months.

Check out these 50 Amazing Ideas and Recipes:

https://greatist.com/fitness/50-awesome-pre-and-post-workout-snacks

why We Attract who We Attract…

Do you notice patterns in your Love Life? You are constantly looking for that relationship that satisfies your personal needs and how to get those needs met 

Your attachment style determines who you attract.

The more you understand your style, the more you are likely to understand your weaknesses and strengths which can compliment or harm your relationships.

According to the Attachment Theory, there are 4 types of attachment styles:

  1. Secure Attachment: Warmth and love come naturally, and you are able to be intimate without worrying about the relationship and tend to share little misunderstandings. You tend to have a secure attachment style if you have grown up in a loving and secure family upbringing. You feel safe and independent because you felt as such growing up. You de-escalate problems by problem-solving, forgiving, and apologizing. You are open and direct about feelings and shortcomings.
  2. Anxious Attachment: this particular attachment can be draining as it may be difficult for you to feel satisfied in your relationships. You are likely to rely on your partner to be happy or to ease your fears. You can can also be constantly worried you will lose them, causing you to become more clingy and possessive. You crave such a close and intimate relationship, that you tend to put yourself and your needs second to accommodate your partner, which in turns causes you to become unhappy and resentful in the end. You lead yourself to stress and anxiety overcomes your relationship. You then tend to play games and/or manipulate your partner to get attention and reassurance in your relationship.

  3. Avoidant Attachment: with this attachment style, you tend to isolate yourself from your partner, and seek full independence, which can come off as not really needing a partner and avoiding emotional connection. Your independence and self-sufficiency are more important to you than intimacy.

  4. Fearful Attachment: fearful of letting yourself get too close to your partner and fearful of being too distant with your partner are two fears that confuse you and others around you, as your emotions are unbalanced you tend to confuse your partner, on an emotional roller-coaster, confusing yourself and your partner.

According to research, around 50% of the general population has a Secure attachment style, 20% has an Anxious attachment style, and 25% has an Avoidant attachment style.

Let’s now look at some relative facts. This Theory of Attachment tells us that some attachment styles are more likely to be drawn to certain styles. 

What does this mean? 

Point 1. If you are an Anxious or Avoidant, you are unlikely to be with someone that is Secure, as you find them to be too boring and not providing enough drama, and Secure Attachment will not provide that for you.

Point 2. Two Avoidants cannot possibly work as they spend their time avoiding each other which calls for a bad relationship then and there. 

Point 3. Two Anxious people make for an unpredictable and high stress relationship, which is simply doomed from the get-go. 

Point 4. If you are Anxious , you are more likely to mesh with someone Avoidant, and vice versa. An Anxious and an Avoidant are two attachment styles that are complimentary together as an Anxious person is willing to wait around for commitment and the Avoidant partner tolerates the behavior of the Anxious. Whether this is a healthy relationship, I would assume otherwise, however it does mesh, until changes occur, which they can.

Point 5. Nonetheless, individuals with Secure attachment can be with any Style of attachment, according to this theory because they can validate their partner’s feelings and help them overcome their fears, and for some, this is comforting.

What Attachment Style do you relate to? If you are not satisfied with your style, then look back into your childhood and really look into what made you this way. Once you can understand it, you can change it. Sometimes, you may need a little help, from a parent, a sibling, a psychologist, or someone, to really look deep and understand why you are who you are.

If you want a healthier relationship, if you want to seek a lasting relationship, it is never too late, it is not impossible.

Find the Best You. You will Find the Best Partner.

Boost your Metabolism

I am starting this new Diet… I will give you more details on it as I go forward and see what it does. But for the meantime, been really interested with Metabolism boosting as I find myself doing all the right things and just not cutting it… So, what is the issue?

I know one thing may be the culprit… my metabolism can be hindering my progress, I mean I am getting older, and my body is not what it used to be and is not doing what it used to do, shred QUICK.

Lets gives this a shot.

I found this video that gives 6 simple tricks to boost metabolism and honestly, I am certain it will make a change. Try this with me.

P.S. I will give you my opinion on this new *diet* when I move forward and see how I feel. Stay tuned, I just might have an answer to your nagging extra body weight.

Watch this:

http://www.health.com/health/gallery/0,,20306911,00.html