- More Organized- Rising earlier and laying out your day in advance creates a series of approachable goals that you can dive right into. Worrying about traffic and your kids untied shoelaces are much more easy to deal with when you aren’t trying to remember a half dozen things while you run out the door.
- More time to exercise-How many of you have started an evening workout routine and made promises to yourself about visiting the gym every evening only to watch them die a tragic death? By the end of a long workday, we are typically mentally and physically exhausted, and the thought of exerting ourselves further is enough to make you want to crawl straight into bed. Also, evenings are often filled with schoolwork and family, leaving little time for extras such as exercise. Starting your day with a workout cuts your early evening fatigue out of the equation. Exercise releases endorphins too, which area feel-good hormones: making you start your day out in a good mood as well. When you exercise in the morning, you’re less likely to have an excuse. Plus, you’ll find that your morning workout will keep you energized all day long.
- Better, Deeper Rest-When you get yourself into a consistent cycle of rising and waking, you increase the effectiveness of the natural sleep stages your body needs to heal and promote healthy brain function. Plus, your body is physically able to regenerate and heal when well-rested.
- Quiet time- all the kids are asleep you can read your devotion drink you coffee In piece! Sometimes it amazes me that not everyone gets up earlier. It’s a miracle how quiet the world is first thing in the morning. Not only are there zero distractions, which will allow you to enjoy peace and quiet, but you’ll also find that your daily commute is easier if you leave an hour earlier and beat all the traffic.
1. Start slowly
DIET AFTER THE DIET
So you diet down maybe a 6-12 week challenge or templated meal plan, maybe you did keto, maybe you did paleo, or low carb, or high carb, or only protein whatever and it was great, you lost weight, you feel better, it was tough and rigid BUT you did it! So what now? Where are you going to go from here? Keep on the same diet? Is it sustainable for long term? Does it allow you to enjoy your family, maybe a date with your spouse, or a drink with a friend that needs your help, what about birthday parties, will you have to say oh I can’t eat that forever?
Or maybe you go back to eating how you did before the “diet” it goes ok weight stays the same for a week or so, so you think oh ok im good I can maintain this by doing a shit ton of cardio and go back to eating how I was, but then your body adapts to the cardio and your already doing 30 min a day, and eating “normal” again and you start to gain weight, more cardio? go back on diet you couldn’t sustain?
Ok you probably wonder what am I getting at! Let me help you, The DIET after the DIET is crucial in keeping your fatloss off and maintaining it. First of all your original diet should be something you can see yourself doing long term, you don’t have to do a fad diet to lose weight, you actually don’t have to take any food groups fully out of your diet at all, the reason all these “FAD” DIETS work is because they are putting you in a caloric deficit from what you were eating, it isn’t because you took all your carbs out that you lost 20 lbs its that you ate less than your maintenance calories that is why you lost weight. So to set up your NUTRITION not a diet find your maintenance calories need help with this DM me ill figure your maintenance calories for free. Next actually track what you are currently eating without changing anything this is crucial because any calculations for maintenance are figuring your predicted maintenance what your actually eating is a totally different story, then average those calories for 7 days and see how close to your predicted maintenance you are, close to it with in 100 calories perfect cut calories 5-10% set protein at 1gram per lb of body weight hit that daily and total calories for 2 weeks and track your weight. If you lose great stay there don’t change anything until you plateau. Now what if your predicted maintenance is 2000 calories but your only eating 1200 then it is necessary to reverse up to the 2000 calories slowly and hang there for a month or more depending how long you were at the low calories 3 months low cals stay at maintenance for 3 months and let your body adapt to those calories then cut down if you don’t do this you have not earned the right to diet and you will start getting into poverty calories and you will not sustain it.
Ok now you have dieted and it went great your down to your goal weight now time for the DIET after the DIET, so we slowly reverse to your NOW predicted maintenance it will be different then before because you have lost weight, slowly add in calories from carbs and fats because your protein should still be at 1gram per lb of body weight that shouldn’t have changed through your diet or reverse. Track your weight slowly add in calories if weight isn’t moving up weekly or 2 weeks. When you get to your maintenance perfect live life love yourself stay close to your maintenance calories work hard in the gym but not over work or think you can out work over eating and you will keep your weight off and be able to enjoy life eating more and being flexible. This is key because if you did low carb for instance and the diet is over you go back to what you ate normally you will gain all and maybe even more of your weight back because there is no reverse out of the diet to slowly let your body adapt to more calories, we just eat whatever and over fill ur fat stores so our body makes more in places we didn’t even have fat before you know that “I never have had a fat butt til now’, thats your body making more fat stores because you over filled the ones already there.
If this sounds complicating thats ok, that is why I am a nutrition coach to help you along the way message me and I will periodize your nutrition for you just like a exercise program has blocks and periodization so should your nutrition if it doesn’t and its not flexible for you to live life then you def should message me today for more info on my customized nutrition coaching.
To be able to lose fat your metabolism has to be in a good place to support extended fat loss. Let’s face it, fat loss is never an overnight thing it takes time, and to get from the beginning to end the metabolism dictates fat loss rate and also how much will be lost over the course of the diet.
Some of the reason’s metabolism might be slow are calories being low, or even just coming off a dieting period recently chronic dieting. A lot of people are eating very low calories and they expect to start a deficit from those low calories, but they don’t have a lot of room to work with to create a deficit in calories that is needed for fat loss. The 1st step in any diet is to work on getting calories UP before starting to diet. This will prime metabolic rate so it’s higher than it would be on low calories, and also gives you room to create a calorie deficit.
When we don’t give our body enough of what it needs (food), eventually it down regulates and slows down – becoming the all too common sluggish metabolism. The body does this to make sure that more critical survival mechanisms can still take place like managing our cortisol (stress). Now even though you may not feel overly stressed, the reality is most of us live highly stimulated lifestyles, and we are often malnourished due to any assortment of issues. When we don’t eat enough food, we burn less energy while at rest. The major hormones influenced in these adaptations include leptin, ghrelin, thyroid hormones, and testosterone, which are all unfavorably affected by weight loss.
In other words, the longer we eat less than what our body needs, the more our body will resist it. So if it feels like your body stops losing weight as you eat less, that’s because it is!
You’re not eating enough calories to lose weight - if you are hungry all day, craving foods, and overeating on the weekends. You can’t be consistent and you’re always thinking about your next meal. You lose some weight for a few days or a week and then you gain it all back and then some. Your motivation to work out is mediocre at best, and when you do train, it seems like you never make any real progress in strength, speed, endurance, or muscular growth. The majority of people trying and struggling to lose weight are sacrificing consistency and adherence by under-eating. Very few people are struggling to lose weight because they are eating too much. Overeating might have created the weight gain, but once someone decides to lose weight they rarely set calories too high. You should be eating as much as necessary to create consistency day to day and week to week. If you can’t get through a couple of weeks with consistent eating then you have too much restriction in your diet. This restriction can either be from under-eating or it could be from depriving yourself of fun foods.
So, let’s talk about reverse dieting and what we can do to repair our metabolism. If you’ve been in a restricted calorie phase for a while and you’re about to hit that brick wall, then it’s time to slowly bring your calories up, but so that it doesn’t result in gaining body fat.
Reverse dieting is a structured approach to awakening our metabolism once again.
3 Critical Steps:
- Slowly push calories back up until your reach your BASE or maintenance calories. Aim for just 100-150 calories per week. How the calories are split up between the macros (protein, carbs and fats) will be dependent on where your body fat % and lean muscle mass. Unless you are already familiar with this, then it is best done under the supervision of a coach experienced in writing macro plans to minimize fat gain.
- Heavy resistance training – If you haven’t already, reduce your cardio slowly! You need to use training that utilizes big lift “bang for buck” exercises to burn the extra calories from the additional food you’ve started to consume. You’ll put on a bit of lean muscle, but lose a lot of fat. And the increased lean muscle mass will have further positive impact on your metabolism.
- Be kind to yourself. Physically, mentally and emotionally. Understand this is a journey of controlled weight management and improved metabolic health. I hope you’re more mindful of your long-term health than a quick fix!
For anyone wanting to pursue this further, I suggest you educate yourself and when you start a reverse diet, have the perseverance to follow the process through (easier said than done I know!) This is where working with a knowledgeable trainer can have a major positive impact because they can guide you and support your progress through regular follow-ups.
I’m not going to lie. This process takes an open mind, patience and decent amount of knowledge. I know because I went through it myself and am starting to do it again this week. But you want to know something? It is so empowering to not fear food, have a healthy appetite, and have lots of drive to train hard. Aside from all that, it’s just great to feel damn good- 95% of the time.
I’ve helped more than a few clients go from little energy and stalled results, to big appetites and leaner physiques. Once you’ve repaired your metabolism you won’t have to put yourself through the ringer every day just to maintain or lose even the smallest amount of body fat. And just think about how good it would feel to enjoy generous amounts of yummy nutritious food and not have to worry that you’re putting on weight. It is possible.
The real progress in weight loss comes from the adjustment process. But you can’t adjust what isn’t consistent. So get consistent first, even if that means weight loss doesn’t happen from day 1. Sometimes you have to let go of losing weight in order to lose it. See the big picture and trust the process. Eat to feel your best, fuel your workouts, and create satisfaction and enjoyment. When you do that you’ll be more engaged with the process and consistency and adherence will improve. So don’t be afraid to eat. Calories aren’t the enemy!
Message me if you need help on your health journey!!
Things that can make your weight fluctuate
-Higher levels of daily sodium will increase weight typically the next day. Tracking sodium is not required, but you may want to indeed track sodium at times to get a good gauge on where your intake lies. Huge fluctuations in sodium can also result in weight fluctuations.
-water Intake- unless you measure the exact amount and drink the exact same everyday (which who has time for that), your water intake will effect your weight fluctuations.
-lack of sleep and high stress levels increase cortisol in the body This hormone can result in water retention and result in additional weight. Getting a good night’s sleep and trying to manage stress levels should be a priority for overall health and wellness. check out https://1stphorm.com/products/c-21?a_aid=lindsaysaenz
-The timing of the meal you consumed closest to bed as well as food choices the day prior is another factor. Higher fiber foods will take longer to empty from the stomach. This will generally result in the body retaining more food weight as the stomach has not had a chance to digest the food ingested before bed and expel the waste. Avoid huge fluctuations in meal timing before bed for more consistent weigh ins in the morning.
-The type of scale you choose to use can vary weigh in results. Some scales are more accurate than others and most scales will vary slightly unless calibrated. Keep this in mind and take this factor into account for differences in scale weight. Try to be consistent with the scale that you use.
-Hormones before, during, and after a menstrual cycle for women can affect scale weight tremendously. Weight gain can begin up to 10 days before the menstrual cycle and last even after a women’s cycle ends. If you are a woman, try to note trends in weight during these times in order to have a good gauge on what to expect during these times. Weight typically trends up during the menstrual cycle, but each individual is different. Noting your own individual trends is key to better understanding fluctuations on the scale.
-Medications affecting hormones can also result in weight changes. Make sure you are having a discussion with your doctor or pharmacist if you are concerned about any effects of current medications.
Get back on track today DO NOT drag your holiday eating out more than yesterday! You enjoyed your family and friends now let’s get back on the grind and hit some small goals before Christmas and stay on track before the first of the new year!!
If you are on my email 📧 list you got my Black Friday deal on my coaching services! If you want on my list just click here www.lsfitnessandbeauty.com
Get your workout on today!
My training for today is as follows⤵️
Strict press 3x5
GHR 2x12-15 RPE 9
Good Morning 2x10-15
Hip thrust 2x6-10 RPE 10
Single leg RDL 2x12-15
Did you eat fish today? 🐟 🤔🤷🏼♀️ wait what why you ask?!
Benefits of Omega-3 fatty acids heart heath, joint health, and better brain function,Fish oil has strong anti-inflammatory effects and can help reduce symptoms of inflammatory diseases, especially rheumatoid arthritis. They also have been shown to benefit cardiovascular, immune, and digestive health in addition to healthy metabolism.
Fish are a natural source of omega-3 essential (essential means the body cannot produce) fatty acids. If you are unable to eat fish 3 times a day then you should be supplementing with fish oil. A high quality fish oil will contain omegas 3, 5, 6, 7, 8, and 9 (good fats).
How to find a high quality fish oil-
Look for one with a naturally darker color, almost the same as surup, why, if your fish oil is naturally darker then you know it has not been heavily proccessed or exposed to heat and chemicals it will also naturally contain additional nutrients like vitamin D3 and other antioxidants. You Can also test your fish oil by putting it in the freezer overnight if it’s cloudy in the am it’s low quality!
I take 1st Phorm Full mega it has a highly concentrated dose of omega 3 essential fatty acids. Highest quality deep sea fish oils. It also has an efficacious dose of both EPA and DHA if your fish oil doesnt have this then you r missing out on a majority of the health benefits from your fish oil.
Questions 📧 me
SAMS AND WALMART HAUL!There are so many more items I can add here but you get the point, there are easy items to get that are pre cooked or easily prepared to make meal prep easy!
Preventing lactic acid build up
Studies show that 10% of the US population is suffering from some form of nutritional deficiency.
Your first thought is probably to reflect on your own diet. You may eat a sufficient amount of food, if not more than you need to, and you probably do get your share of 🍉🍎 and 🍅 🌽 , but there is a good chance you’re not getting adequate nutrients.
Just a FEW Symptoms are:
• constipation, bloating, or abdominal pain
• decreased immune system
• irregular heart beat
• loss of appetite
• muscle cramping
• nausea and vomiting
• numbness or tingling in the extremities
• poor concentration
• slow social or mental development in children
• weakness, tiredness, fatigue
• Poor hair skin and nail
Most Common Nutrient Deficiencies:
Iron, more than half of the iron in your body is in red blood cells, iron has an important part of hemoglobin, a protein that carries oxygen to your tissues.
Vitamin D is responsible for enhancing the intestinal absorption of calcium and other minerals. Over 40% of the US population is has a vitamin D nutrient deficiency.
Calcium is a mineral vital to the human body, It is needed for strong bones and teeth. It also supports proper function of your blood vessels, muscles, nerves and hormones.
Magnesium, the body needs magnesium for hundreds of chemical reactions. These include responses that control blood glucose levels and blood pressure. Proper function of muscles and nerves, brain function, energy metabolism, and protein production are also controlled by magnesium.
Potassium is a mineral that functions as an electrolyte. It’s required for muscle contraction, proper heart function, and the transmission of nerve signals. It’s also needed by a few enzymes, including one that helps your body turn carbohydrates into energy.
Zinc plays a role in many aspects of the body’s metabolism. These include: protein synthesis, immune system function, wound healing, DNA synthesis. It’s also important for proper growth and development during pregnancy, childhood, and adolescence.
Increasing your intake of such vitamins and minerals can seem difficult, but you can start by consuming more fruits, vegetables and high-quality, plant-derived supplements, I suggest a multi-vitamin pack like 1stphorm MICRO-FACTOR, Your weight-loss and health starts with your foundation, if you have an unstable foundation it will be hard to build a strong house on it!
The best way to approach a vitamin or mineral deficiency is to first identify whether you have one by consulting a doctor. The next steps should include either incorporating a supplement option or adding certain foods to your diet to address the specific deficiencies.
As always for any questions please email me!!
Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, cleaning and fidgeting.
NEAT could be a critical component in how we maintain our body weight and/or gain or lose weight.
Lipoprotein lipase (LPL) is an enzyme that plays a critical role in converting fat into energy. Remaining sedentary for long periods of time can reduce levels of LPL. Conversely, using NEAT to move consistently throughout the day can help sustain LPL levels and help the body maintain its ability to burn fat.
Standing can make a difference. Evidence shows that sitting still for too long can be hazardous to your health. Simply standing is one form of NEAT that can help increase your daily caloric expenditure.
Daily steps add up. The U.S. Department of Health has been promoting 10k steps a day as an achievable goal for daily physical activity. Even if you don’t make it to 10k steps, adding extra steps to your day is an important component of NEAT that can burn calories, while adding health-promoting activity to your life.
Doing additional tasks around the house or putting a little extra effort into your daily chores can be a great opportunity to increase daily NEAT.
Play with your kids. An additional benefit to playing is that it can also help boost neural activity and cognition, so not only are you burning a few more calories, you could actually be increasing your brain function as well.
If losing weight is your primary reason for exercising, NEAT is an essential component. One pound of body fat can provide approximately 3,500 calories worth of energy. Increasing NEAT by 200 calories (about the equivalent of walking two miles), while also making healthier nutritional choices to reduce caloric intake by 300 calories (the equivalent of a 12-ounce soda and a small bag of potato chips) equals about five hundred fewer calories a day. If you do that seven days a week, you will quickly reach the amount of calories necessary to eliminate a pound of fat. Seems small but, making the effort to change your daily habits by adding more NEAT along with reducing overall caloric intake creates a foundation for long-lasting weight-loss success.
For any questions about anything fitness related please feel free to reach out to me!!
What do you think is the No. 1 reason people give for not exercising? If you said ‘time,’ you are 100 % correct. And it may also be your No. 1 reason for not exercising and taking care of yourself as you should. The problem is not really an issue of time (or lack of it), but rather an issue of values, what is truly important to you? We give our time and attention to what we deem important to us. We say we want to lose weight, but more often than not, this goal gets bumped to the bottom of our ‘to-do’ list. So the real question becomes, "How important is losing weight to you?" Even though most of us would say it’s very important, we’re so ‘stuck’ in our current routine that it’s impossible to see how we could possibly fit anything else into the day.
Are there things in your life that take up too much of your time and don’t leave you time to do the things you really want? Then it’s time to take note of what you really want and begin to reshape your schedule to make it a priority.
“You expected much, but see, it turned out to be little. What you brought home, I blew away. Why?” declares the Lord Almighty. “Because of my house, which remains a ruin, while each of you is busy with your own house" (Haggai 1:9). Has God been calling you to rebuild your temple?
Making you a priority will often mean resetting your priorities by saying no to many other things that are wasting your time. Your goal today is to say ‘no’ to all requests (non-work related) that are presented to you. Say no to all lunch offers, phone conversations, etc. Practice the art of saying ‘no’ all day long.
“Well-ordered self-love is right and natural.” ~ Thomas Aquinas
“You are the only real obstacle in your path to a fulfilling life.” ~ Les Brown
Have an amazing day, I hope you reset by seeing what you put as a priority in your life and changing it to match your goals and wants.
Acne.org is the only skin care that has gotten rid of my acne!! I use the wash, treatment, lotion, oil. I also use salimaskinsolutions scrub, spf, mask, night cream. For my body I only use thelotioncompany CODE
LINDSAY20 , baby powder it is the best lotion ever!!
Primer smashboxcosmetics Photo matte
Foundation esteelauder double wear max coverage
Concealer maccosmetics prolongwear
Setting powder Ben nye powder all over then wander beauty wander lust powder foundation light and tan
Contour katvondbeauty shade and light pallet
Blush always morphebrushes 9N or 9 B pallets love them!!
Anastasiabeverlyhills amrezy highlight!
Maccosmetics fix+ setting spray
Lashes lorealmakeup primer, essencelash princess, covergirl lash blast volume in that order 1 coat each!
Shadow anastasiabeverlyhills soft glam pallet!
Liner nyxcosmetics liquid liner!
Brows anastasiabeverlyhills dip brow!
Lips kyliecosmetics lip stick in “mont blanc”
These are my staple products I use everyday!!
All of my brushes are morphebrushes.com I love them the quality is amazing at a decent price!!
Proper glucose disposal is one of the major keys to fat loss and athletic performance.
To understand how glucose disposal agents (GDAs) work, we first must gain an understanding of what happens when we consume carbohydrates. Most carbs are composed of large chains of sugar molecules, known as monosaccharides. When several monosaccharides (simple sugars) are linked together, they form a polysaccharide, or complex carbohydrate.
Your body must break down these longer chains into smaller ones before they can be absorbed into the bloodstream and utilized by the body. Carb digestion begins in the mouth where amylase (a salivary enzyme) breaks down starch (a complex sugar found in plant foods) into smaller molecules.
Carbs then enter the stomach and pass right on through to the small intestine, where other enzymes convert these smaller, simple sugars into glucose and fructose. These are the two sugars that enter the bloodstream and are used by the body for energy. Carbs = Fuel . Carbohydrates are the body's primary, and preferred, energy source. While proteins and fats can certainly be used for energy, the body only turns to those as a fuel source after it's used up the carbohydrates in your body.
Once glucose and fructose enter the bloodstream, they are absorbed by various tissues of the body. Fructose is readily absorbed by the body, while glucose, on the other hand, requires the assistance of a hormone called insulin.
Insulin: Muscle Maker or Fat Gainer-Insulin's primary responsibility is transporting glucose into its destination cells. In other words, insulin makes cells GROW. This makes insulin incredibly anabolic as it enhances muscle cell growth; however, insulin can also make fat cells grow too - thus the dual-sided nature of this crucial hormone.
Carbs are stored in one of three ways in the body:
- Ideal scenario - stored as muscle glycogen
- Stored as glycogen in the liver
- Worst case - stored as fat in adipose tissue
▶️Whether your body stores them as glycogen in the muscle/liver or in adipose tissue depends on your body's current glycogen storage. The reason being is that the body can only store 500g of glycogen between your liver and muscle. After that, any carbohydrate not used for glycogen storage is converted into fatty acids, which are then stored in your fat cells as triglycerides.
Therefore, the more glucose we can shuttle into skeletal muscle, the less that's converted and stored as fat. This is the key to an athletic and aesthetic physique that's high on muscle and performance and low on fat.
Like we all know, not everyone is a genetic elite, and with that comes less than optimal insulin regulation and sensitivity. In addition to more efficiently loading glycogen, improving the body's insulin sensitivity also enhances how efficiently it takes up other valuable nutrients needed for muscle growth and repair.
How can we improve on the body's natural insulin sensitivity?
Thats where glucose disposal agents come in-
The whole basis of GDAs is using natural ingredients, including herbs, vitamins and other assorted nutrients, to improve the body's processing, digestion, and absorption of sugars.
GDAs not only help regulate insulin and blood sugar levels, they also enhance nutrient partitioning -- how your body stores the carbs you do consume.
Glucose Disposal Agent Benefits
- Enhance effects of insulin
- Act as an insulin mimetic - activate glucose uptake independent of exogenous insulin use.
- Improve muscle building
- Support fat loss
- Reduce inflammation
- Antioxidant support - combats free radicals
- Efficiently store carbs in muscle
- Reduce food cravings
So what GDA should you use, I use 1stphorm because 1st Phorm’s GDA has been formulated with full efficacious doses of the most potent ingredients available to help unlock your body’s ability to properly deal with elevated glucose levels. If you are looking to lose body fat, more efficiently utilize carbohydrates or just physically perform at a higher level, 1st Phorm’s GDA is going to help you reach your goals.
Email me for more questions at [email protected]
Could carbs before bed actually help you burn more fat??
I am sure you have heard carbs at night are bad because they will turn into fat because our metabolism slows at night while we are sleeping, this just isn’t true! Exercise increases sleeping metabolic rate significantly, leading to greater fat oxidation during sleep. Unless you are obese, not only does your metabolism not slow down during sleep, it actually increases!
Benefits of carbs at night:
Greater Relaxation/Better Mood.
Research shows that food can directly influence your brain neurotransmitter systems, which dramatically effect mood. One neurotransmitter in particular that influences how you feel is serotonin. Serotonin is best known as the “feel good” neurotransmitter, improving mood and providing a sense of calm. When serotonin is elevated at night it enables restful sleep. It just so happens that eating carbs is necessary for the body to synthesize serotonin. In the case of serotonin, when it is elevated in the morning or during the day, it can make people feel sleepy, calm, or even lethargic. Combine these effects with how higher carb foods can influence insulin and blood sugar, and many people find themselves unmotivated, sluggish, or foggy. A solution is to favor higher protein foods in the morning and during the day because they provide amino acids that activate a cluster of energizing brain neurons called the hypocretin network. Then, enjoy higher carb foods at dinner or as a bedtime snack to help raise serotonin for a relaxing evening.
There’s a second way that having carbs at night can help you sleep. In addition to raising serotonin, carbs help lower the stress hormone cortisol, which can inhibit sleep when it is elevated at night. A full stomach before bed= stable blood sugars = better sleeping = healthier life. Sleep affects your immunity, energy level, appetite, metabolism, cravings and your weight. The better you’re sleeping at night, the better you’ll feel all day. Do yourself a favor and eat that healthy carbohydrate before bed so that your body can get the supportive rest it needs to keep you going all day long.
Eating carbs can help reduce cortisol because they trigger a prolonged release of the hormone insulin, which is an antagonist to cortisol. High cortisol is one reason a lot of people crave high-carb “comfort” foods since their body is looking for a way to combat the physiological stress response and lower cortisol.
Greater Metabolic Flexibility.
Our bodies work best when they are metabolically flexible that is, able to readily switch back and forth between burning carbs and fat. Metabolic flexibility is the ideal state because it allows you to avoid low energy levels if you haven’t just eaten.
Having a higher protein breakfast and saving carbs for later in the day is the perfect solution: It means your body will maintain (or restore) it’s metabolic flexibility and be more likely to burn fat throughout the day. Your cells’ insulin sensitivity also improves so that when you do eat carbs, they will not be stored as fat but will be burned for energy or used to replenish glycogen in the muscles and liver.
Many people find they have more energy and better focus by favoring high-protein foods in the morning and getting their carbs at night. The nighttime carb intake appears to be key, people on low-carb diets often report trouble sleeping and may find themselves with chronically depleted muscle glycogen stores if they exercise regularly.
During activity, your muscles run on carbs that are stored within the muscle (called glycogen). Having carbs post-workout like 1stphorm post workout stack and in the evening is going to be much more effective for filling those glycogen stores so you are ready to go in the morning since glycogen storage takes time. This is why the most important meal to set you up for a workout is going to be the one you have the night before.
So Which carbs should you eat at night?
Whole food, complex carbs such as starchy vegetables, fruit, beans, and boiled grains are good choices that will provide high-quality nutrition. Best results generally come from staying away from refined and processed carbs everything from bread to crackers, cookies, ice cream, and so forth.
The ultimate take away is that it’s important to experiment. Don’t just follow the pack and always load up on carbs for breakfast if it’s not working for you. Clearly, everyone responds differently to carbs, protein, and mixed meals based on everything from age and gender to metabolic health, dietary history, activity levels, cognitive requirement, and stress.
As always please email me with any questions you may have or comment here on the blog.
Alcohol macro counting
When it comes to calories, alcohol has 7 calories per 1 gram. This is very dense especially compared to the main macronutrients:
1 gram of carbohydrate = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories
1 gram of pure alcohol = 7 calories
To track alcohol, these calories will convert to carbs and/or fats. Never substitute alcohol for protein.
IMPORTANT: If you are using a “mix” in your drink that has carbs or fat in it track that first.
Then with the calories left over from the alcohol, do the math:
Track as carb: Take the total amount of calories in your alcoholic beverage and divide by 4.
Track as fat: Take the total amount of calories in your alcoholic beverage and divide by 9.
Or split between the two.
Example: if a drink has 200 calories you could track as:
Carbs 200/4 = 50 grams of carbs
Fats 200/9= 22.2 grams of fat
Both 100/4= 25 grams of carbs
100/9= 11.1 grams of fats
If you have any questions please email me mailto:[email protected]
Can Working out be therapy for our mind and body?
Isn't it crazy how a workout can put you in a good mood, I literally can be so mad, go kill a workout and be perfectly happy after. Why is that?
Well here are some reasons why:
1. working out releases dopamine a chemical that plays a role in happiness
2. makes you less stressed out, by subjecting yourself to a low level form of stress by raising your heart rate and triggering a burst of hormonal change, over time your body will learn to manage stress better
3. working out energizes you, even tho you are tired and don't feel like going you, you will feel more energetic after your workout
4. Boost in confidence feel good look good
5. eases anxiety, the immediate mood boost from exercise is followed by longer term relief
6. fights insomnia, regular exercise significantly improves your sleep quality
So if you are feeling down, go kill a workout!!!!
Thank you to anyone who takes the time to read any of my content, I truly appreciate it!! Reach out to me anytime for questions or comments !!!
- There is lots of research done that proves that fiber in our diet lowers the risk of heart disease, stroke, type 2 diabetes, and bowl cancer.
- Fiber helps us feel fuller longer and helps with digestion and prevents constipation.
- Fiber-rich foods not only fill you up faster and keep you satisfied longer, they also prevent your body from absorbing some of the calories in the foods you eat.
- Fiber can also help you avoid putting pounds back on.
- Fiber naturally scrubs and promotes the elimination of toxins from your G.I. tract. Soluble fiber soaks up potentially harmful compounds, such as excess estrogen and unhealthy fats, before they can be absorbed by the body.
1. Choose a higher-fibre breakfast cereal such as plain wholewheat biscuits or plain shredded whole grain, or oats are also a good source of fibre.
2. wholemeal or granary breads, or higher fibre white bread, and choose wholegrains like wholewheat pasta, wheat or brown rice.
3. potatoes with their skins on, such as a baked potato or boiled new potatoes.
4. Add beans (black beans)lentils or chickpeas to stews, curries and salads.
5. Include plenty of green vegetables with meals also you can add some @1stphorm Opti-greens 50
6. Have some fresh or dried fruit, or fruit canned in natural juice for dessert.
7. For snacks fresh fruit , veggie sticks, oatcakes and unsalted nuts or seeds
Your aim is somewhere in the region of 28 grams of fiber each day I am trying to get 35g. Track your fiber intake I bet it’s too low, I know mine was!!
HEY HAPPY THURSDAY!!!! I HAVE HAD A TON OF REQUESTS ON MY CURRENT SKINCARE AND MAKEUP ROUTINE, SO HERE WE GO!!!
1ST I AM GOING TO START WITH MY SKIN HAS BEEN ACTING A LITTLE CRAZY LATELY HORMONES, WHAT I AM EATING, NOT ENOUGH WATER... I REALLY DON'T KNOW BUT SO MANY THINGS CAN EFFECT HOW YOUR SKIN IS LOOKING AT THE MOMENT!!!
THE MOST IMPORTANT IS SKINCARE OR IS IT ... TO ME MOST IMPORTANT IS VITAMINS AND NUTRITION SO EATING CLEAN FOODS AND TAKING MY MICRO-FACTOR PACK AND MY HAIR SKIN AND NAILS ALONG WITH MY OPTI-GREENS SETS ME UP FOR A FOUNDATION!!!
FACE WASH FOR REMOVING MAKEUP-
FACE WASH TO CLEANSE AND TREAT ACNE (YES I HAVE ADULT ACNE)-
DAY MOISTURIZER-CeraVe Daily Moisturizing Lotion 12 oz with Hyaluronic Acid and Ceramides for Normal to Dry Skin
I SOMETIMES USE THIS AT NIGHT ALSO AND MIX WITH NOW Avocado Oil, 16-Ounce I ALSO MIX THIS WITH MY BODY LOTION, I LOVE IT!!
EYE, SERUMS, AND ACNE TREATMENT-FOR ACNE DAYTIME
EYE CREAM DAY/NIGHT
Acne Repair Kit I USE AT NIGHT EXCEPT DRYING CREAM I PUT ON BEFORE MY FOUNDATION IN THE AM
MICRODERM SCRUB Rodan + Fields Enhancements Micro-Dermabrasion Paste I USE THIS 2X PER WEEK AT NIGHT
EYE LASH SERUM I USE IS LATISSE I GET MINE HERE
OK MAKEUP TIME THIS IS MY EVERYDAY GO TO MAKEUP!!
FOUNDATION- Estee Lauder Double Wear Maximum SPF 15 Cover Camouflage Makeup IN 3W1 TAWNY
CONCEALER-Estee Lauder Double Wear Stay-in-Place High Cover Concealer IN 1N EXTRA LIGHT OR NARS Radiant Creamy Concealer IN CUSTARD
SETTING POWDER-Mac Studio Fix Powder IN NC20
CONTOUR AND BRONZE- Kat Von D Shade + Light Contour Palette
BLUSH- Morphe 9B - The blushed Blush Palette (9 colors) TOP RIGHT COLOR IS MY FAVE
HIGHLIGHT-Becca CHAMPAGNE POP
LASHES- Revlon Gold Series Titanium Coated Lash Curler, 'Oréal Paris Double Extend Beauty Tubes Lengthening Mascara, Black, 0.33 fl. oz. STEP 1 ONLY JUST PRIMER.
FOUNDATION Sigma F80
CONCEALER # 128 IN THE BH Cosmetics Sculpt and Blend 2 Brush Set, 10 Count
CONTOUR NARS Ita Kabuki Brush
BRONZE Morphe Brushes E4
BLUSH MORPHE M403
AS YOU CAN SEE THERE IS NO EYE-SHADOW LISTED, THIS IS JUST MY EVERYDAY ROUTINE AND I USUALLY DON'T WEAR EYE-SHADOW DURING THE WEEKDAYS BUT USUALLY WHEN I DO ITS MORPHE PALLETS OR ANASTASIA PALLETS :)
I HOPE YOU TRY THESE PRODUCTS I LOVE EACH AND EVERY ONE, MOST ALL OF THEM I HAVE USED FOR YEARS AND KEEP REPURCHASING BECAUSE THEY ARE AMAZING!!!
PLEASE FEEL FREE TO EMAIL ME ANY QUESTIONS YOU MAY HAVE ABOUT THESE PRODUCTS!!!
What is your morning routine and why it can change the vibe of your entire day!!!
First off let me tell you my morning routine.
I wake up at 520am, first thing I do is start my coffee and go to the restroom, then I sit at my desk and start my morning spiritual devotional bible readings, once my devotional is done, I start another cup of coffee and pray, once I am done praying I say my positive affirmations on what I want for my life and my day and I read over my goals for the year. Then I fill out my power list planner with my top 5 most important business task I have for the day, then I fill out my daily planner that has my time schedule and block out my hole day for what I have going on this includes when I will workout, when I will eat and what i will eat at each time, my kids stuff... then I make my breakfast and start to get ready for the day and start my work. This plan keeps me focused on God and my faith in him in my business and life, it also keeps my mind positive and sets my attitude and tone for my day by getting up early before everyone else having that time with God and focusing on my mind and spirit and resetting each morning and affirming what I want in life!!
If you don’t have a morning routine here are some tips to help you.
1. Get up early, spend quiet alone time, have a healthy breakfast
2.pray spend time with God /read...
3.Schedule your entire day and your top 5 most important tasks for your business or your personal life
4.review your budget , what can you do today to help yourself stick to your budget
5. Write 2 positive affirmations about your life do this everyday. And truly believe them.
6. Review your yearly goals set time frames to reach them in.
7. Pack your meals for the day.
Morning routines-a morning routine sets the tone for the whole day, if you do each day right, you’ll do life right! The most successful people start each day with a morning routine, the same everyday, this keeps you positive, your mind set on your goals, it will also help you reach your goals. Try it if at the very least you will start your day positive and not rushed.
I hope this helps you start your day with positive vibes!!
WHAT IS STEADY STATE CARDIO
Steady state cardio is simply a cardio workout that is a medium paced continuous, steady effort, as opposed to an interval cardio workout where you vary your energy output. Any cardiovascular/aerobic activity that is sustained for an extended time. EX; stair master, elliptical, running...
Steady State Cardiovascular Training Increases Cortisol Production
Steady state cardio elevates cortisol (stress hormone) levels in your body for prolonged periods of time. It’s not that training in general does not increase cortisol levels; it does. However, prolonged cardiovascular sessions elevate cortisol for far longer periods of time than shorter, more intense training. This result makes it easier to overload the adrenal glands, stress out the body, and increase body fat.
WHAT HAPPENS WHEN CORTISOL IS TOO HIGH
When the adrenal glands become overloaded, there is an immediate biochemical response that causes a decrease in insulin sensitivity. This response is hardwired in human physiology. Increased insulin resistance leads to a tendency to hold body fat around the belly area. It creates cravings for carbohydrate-rich foods because of a drop in ability to deliver energy from food. Its also muscle wasting.
Steady State Cardio Is Catabolic
Catabolism is the wasting of muscle tissue. Prolonged cardiovascular exposure causes muscle tissue breakdown for two reasons. As mentioned in previous point, it decreases insulin sensitivity, which has the result of decreasing muscle mass. However, long periods of exercise also force the body to lose mass as a way of making the body more efficient.
If you want to be lean, you need to keep your body in an anabolic (muscle building) state. Use 75% of your training time to strength train. Use about 25% of your training time to do some high intensity interval training (HIIT) , and your abs will thank you by showing up. Also getting your complete sources of protein throughout the day to stay in an anobolic state as much as you can throughout the day. Check out my blog Here on catobolic/anobolic state and burning fat the best way possible. If you train legs today for instance and then go do 30 min steady state cardio on the stair master you will interfier with muscle growth on the muscles you just trained for an hour or so!!!
Injuries and Sustained Cardio
Repetitive stress in the same movement pattern causes micro-trauma to an area. Cumulative micro-trauma eventually leads to macro-trauma. Prolonged cardiovascular training makes your body more injury-prone because of its repetitive movement. You can burn just as many calories, lose more body fat, and improve your structural balance performing strength training exercise in a circuit training format; circuit training is done by performing one exercise after another (in a circuit ending at same workout your started on. Plus more muscle burns more calories!!!!
Steady state Cardio for Fat Loss Is Time Consuming
A shorter interval workout – a workout in which you change the speed and intensity of the exercise – will create more fat burning potential than a prolonged, low-level training session. Like HIIT CARDIO-are considered one of the most effective workouts for burning the most calories in the least amount of time. HIIT-High Intensity Interval Training, uses intervals of high and medium intensity exercises so your muscles demand more oxygen, which maximizes calorie burn, by optimizing your oxygen intake you preserve muscle, build lean muscle mass and burn more calories during and after working out! Benefits of HIIT, quick but highly effective, burn more calories and fat than traditional cardio for a full 24 hours by putting your body into “afterburn" where it requires more oxygen (and more calories)for recovery, can be done at home or anywhere without any equipment, no skinny-fat syndrome HIIT workouts preserve muscle while burning fat to give you the best results possible. muscle gain fat loss. HIIT will not interfere with muscle growth if done after your strength training. HIIT conditioning should have 6-10 different workouts, OR could be 1 workout all out for 30 sec/rest 40-60 sec x 5-10 rounds, lasting 20 min or less.
SO WHAT IS THE BEST CARDIO TO DO
Use longer, low-intensity steady state- LISS-About 45 to 60 minutes of LISS can help the body become conditioned over time to use fat as a fuel source better at your next workout, It’s also a low-impact way to work your ligaments, tendons, joints, and muscles in preparation for when you want to crank up the intensity. That’s especially great if you’re just starting an exercise program and aren’t ready to go all-out with something like HIIT. LISS(a relaxing pace at which you can sustain a conversation) for 45-60 minutes like a nice walk, or high-intensity work lasting 15-20 minutes or less. BUT if you are a runner and you like running, then run, do what cardio best suits you and that you will stick to, because nothing will work unless you do!! BUT if you only do steady state cardio and no strength or HIIT training you will just be a smaller version of yourself now, no muscle gain, no abs, you will have skinny fat syndrome-if you look slim and fit dressed but not so great naked then you are probably skinny fat. Unfortunately, depending on your body shape, your upper arms, upper legs or tummy area is as flabby with skinny fat syndrome. So throw some circuit strength training, and HIIT in with your steady state cardio. If you do steady state stick to 20 min or less at 20 min there is minimum damage to muscle or muscle loss. Do your steady state before your strength training if you like steady state. Combine HIIT and steady state throughout the week maybe 2 HIIT days and 1 steady state to mix it up. Steady state cycling has been shown to be one of the only steady state cardio that don't interfere with muscle growth, so get on a stationary bike at the gym or go for a bike ride with your family for steady state.
I hope this has helped you figure out what cardio is best for your goals!! If you have any questions please email me !! As always consult your doctor before starting a workout program. If you would like me to write you a program just click here and I can get you all set up. Check out my instagram and facebook for more tips and workouts!!
Thank you as always for supporting me, if you like this blog please share It on your social media!!!