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!!!
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There is a catch though... in order to qualify, you must enter in the next 2 weeks. So it’s time to get off the couch, enter the challenge, and get in the best shape of your life!
You aren’t on this journey alone either! Not only do we give you all the tools you’ll need (for FREE!), to get you the fastest results possible, but you can also request ME LIndsay Saenz as your personal coach throughout the challenge!
I will take you under my wing, guiding you along the way and help you stay motivated!
Over the past few years, we’ve helped 10’s of thousands of people. There’s been hundreds of thousands of pounds lost and just as much muscle gained. It is our mission as a company, to help a billion people... Question is, are you going to be one of them?
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So I don’t ever do any no makeup selfies,
My skin just didn’t look good without makeup and to be honest my breakouts were embarrassing but my skin is looking great thanks to FRÉ Skincare a new product line, I am using the 123FRE set, the claims from the company are; skincare formulated for skin that sweats. In the 123 set you get Protect Me-and spf 30 moisturizer it is water resistant, won’t clog your pores or sting your eyes when you sweat. Also no white cast under your makeup. Purify Me-a hydrating cleanser that prevents and treats breakouts, distresses skin and re balances your skins ph. Last but not least my favorite product in the line is Revive Me- a specialized anti-aging serum that boosts fatigued skin with vitamins and minerals, regenerates collagen and skin elasticity, creating a healthy glow. All products are hypoallergenic, dermatologists tested and non-comedogenic. FRÉ products are made of a unique blend of organic Argan oil, Argan leaf water extract and Argan stem cells. Also 100% vegan and cruelty free!!
With every skincare set you will buy, FRÉ will plant an Argan tree, also known as the "Tree of Life", to help replenish the endangered Argan forest and support women who harvest Argan oil in Morocco. Planting Argan trees has a multi-layered impact by creating sustainable development, protecting the planet and empowering women.
So my review is: I have very oily acne prone skin, I work out 5-6 days a week, I sweat really bad, I wear a ton of makeup!! So I need good skincare that nourishes my skin and repairs it from my long days. I love these products my skin has only gotten better, my breakouts have minimized, my pores seems smaller, my skin is so soft and glowing and not an 😩 oily glow a healthy glow!! My products have lasted so long as well well over 2 months, I also love that this company gives back when you purchase from them ❤️❤️ we need more company’s like that!!
123FRÉ is a comprehensive 3-step routine that creates a clear complexion and a healthy glow. It combats exercise and sweat-induced skin damage: breakouts, dehydration and aging.
Step 1: Protect Me (2 fl. oz / 60 ml) is an ultra-light SPF30 moisturizer. It is water-resistant, won't clog pores and won't sting eyes when you sweat. No white cast.
Step 2: Purify Me (5.07 fl. oz / 150 ml) is a hydrating facial cleanser that prevents and treats breakouts, de-stresses and re-balances skin pH, post-workout.
Step 3: Revive Me (2 fl. oz / 60 ml) is a specialized anti-aging serum that boosts fatigued skin with vitamins and minerals, regenerates collagen and skin elasticity, creating an energized healthy glow.
All products are hypoallergenic, dermatologist tested and non-comedogenic.
The 123FRÉ set lasts for more than 3 months.
If you would like to try these products I have a discount code use LINDSAYSAN for 25% OFF!! Freskincare.com/products/skincare-set
I hope you love these products as much as I do, finally a skin care line for us sweaty workout girls or boys!!
So as you can tell I am super busy and now I always make time for working out and eating healthy that is my time to focus on me BUT, that hasn’t always been the case, I used to not care, I used to get fast food everyday, I used to make excuses that I was too busy to go to the gym or I was tired whatever excuses I could find I used!! We all have a journey, I am not perfect, I am human just like you!! The difference in now and then is that I am dedicated to my health now, I want to live long, be able to play with my kids, enjoy my life outdoors, traveling or whatever!! I have figured out what the alternative is to being healthy it’s being sick, bed ridden, stuck to a walker, or a wheel chair, heart surgery, etc... I don’t want any of that so I have decided I will be fit, I will be healthy, I want to take care of my body that God has blessed me with.
You have to decide what your life will be like, will you keep eating the “yummy” bad foods you crave now for an immediate joy, or will you think of your future and long term and start eating to fuel your body, and be healthy for your family to be able to enjoy life. Decide now don’t waste anymore time.
Ok so enough of preaching back to my journey, I had my first son at 16, before that I always played softball and other sports so I ate what I wanted and played sports, the typical teenager! After I had my son I started working out, the average girl I didn't know any better I went to the gym and only did cardio for 30 min and that was it. I still ate bad during this time, fast food, all that greasy nasty junk!! I would go to the gym here and there but no real interest in it just thought I could out cardio a bad diet and that just can't happen. I started working at my job in 2004 and met my husband neither of us went to the gym in the beginning of our relationship. We drank , ate horrible, ran on little sleep... We did that for years until about 2008 we started back at the gym a little more focused than before but not much still eating bad. Still made excuses lets go out to eat and have beers instead we will go work it off tomorrow... this goes on and on for about 5 ish more years something clicked in me I got to my largest heaviest I have ever been 186lbs pregnancy weight
I guess I had to get to rock bottom to fix it!! I started going to the gym on a regular basis lifting weights (ladies you need to lift weights to change your physic) I started to eat cleaner foods portion control . Once I started seeing results, then more results I was hooked no turning back after that. I got down to about 155 and for a long time I was just stuck at that weight, mostly because I didn't completely have my nutrition dialed in. So in this hole process I always loved makeup I am and was a makeup junkie, I started my business Instagram and my YouTube for mostly makeup posts. In trying to go my instagram and my journey and falling in love with fitness and nutrition I came across a Company called 1St Phorm , a supplement company. Their passion to help others was amazing, it wasn't even about selling the supplements but about how they can help you have a healthy lifestyle, through their customer support, their FREE transformation challenge where they give thousands of $$$ away to winners. Well after using their amazing products and seeing how much it furthered my results, I decided I want to be apart of this amazing company, so I applied to be a Legionnaire, I waited and I got a call from a coach there her name was Paula, and I got the job!!! I was so excited to become part of this company! So I decided that I wanted to make a facebook group for ladies to motivate others to be healthy as well and to share my love for 1st Phorm, this group turned into what now is a coed transformation group, I am so thankful for every single person in my group for letting me help them and always supporting me.
I started to change my Social media accounts to more focus on educating others on fitness, nutrition, and supplements, I decided I wanted to be a personal trainer (remind you I still have a full time job, 7 kids, and trying to build my social media) So the more I post about things the more people think I am crazy, why do you want to do all this when you have a good job, why waste your at home time with your family on working with clients, or building meal plans, or cooking meals for clients for hours each night... Because it is my passion I love fitness, I love the feeling I feel knowing that I am so blessed to be able to workout and buy nutritional healthy foods for my family and others, I want others to feel the feeling of loving their self again and having confidence or shoot just to see their face when they say I walked a mile for the first time in 5 years and how excited they are. That makes it all worth it to me.
Through the process of growing my social media I started following people like Megsquats, Stephi Cohen , I had gotten to the place in my training where I like to lift heavy, and these ladies were lifting insane amounts of weight, so I decided I wanted to try powerlifting, I competed at 148lb weight class and so far have competed in 4 meets, I love it so much, it is so empowering as a woman to be strong!! So after my last meet in November 2017, I decided I want to be strong and lean, not just big and strong, so I figured my own macro based nutrition plan added in some cardio and conditioning and as of this morning Jan 4, 2018 I weighed in at 135lbs, My maxes on my lifts have definitely gone down which is part of the process of losing body fat and fluff. I am still and hopefully will be blessed to train as a powerlifter for many many more years. I do plan to compete this year in USPA and USAPL in my now lower weight class. Powerlifting did push me to drop down to the lower weight which I am thankful for because maybe without it I wouldn't have even pushed my body to the max, I have never been this lean in my life and I am not even down to what I want to be yet. Your body can do amazing things if you put it to work!!!
Today I could never see myself just giving up on the gym and eating healthy, do I have cheat meals yes, do I skip the gym, on rare occasion unless my kids have something to do, then I work around their schedule. It is all about balance, I don't stress, I still count my macros and I will stay with this flexible eating for a while even when I get to a weight I want to maintain, because it works for me I like seeing it all in my app. I do try and fill all my calories with clean nutritious foods but it does allow for you to stray and still stay with in your counts.
Moral of all of this I wanted to share my journey to show you that I haven't always been fit, fitness at one point wasn't even part of my life. It doesn't matter where you are in your life you can change If you want to. If you need help I would love to help you on your journey to a healthier you. I will link below all the ways you can contact and interact with me. I hope this journey blog helps you and tells you a little bit more about me and my struggles and successes.
Thank you for visiting my blog please share on social media if this has helped you in any way!! Love you guys as always, talk to you next time.
Do you love coffee, but your coffee tends to have to many calories, here are some macro friendly creamer options!!
My #1 coffee creamer is 1st Phorm level 1 protein. (tip-mix protein with 4oz of water before pouring into coffee) This is my favorite because i am also getting a meal replacement protein with my morning coffee.
To make this yummy coffee you will need;
- coffee I used blonde blend great value brand k cup
-1scoop @1stphorm Level 1 peppermint bark protein w
-4oz silk almond and coconut milk unsweetened
-2 tbsp Torani sugar free s’mores flavoring syrup
-6 tbsp whipped topping
-1tbsp sugar free Hershey’s chocolate syrup
Start with brewing your coffee, then take your milk pour 4 oz in shaker cup add 1scoop of protein shake until mixed then pour into your brewed coffee stir, put in torani sf syrup stir, add whipped topping and then drizzle chocolate syrup on top and taste the yummyness!!!
MACROS : Cal 217.5 , F 7, C 11.5, P 25.5, Sugar 3
Compared to Starbucks Grande Peppermint mocha with 2% milk and whipped topping
Cal 440, F 15, C 63, Sugar 54, P 13 WOW !!!
So on top of the great macros and amazing taste this coffee can be your breakfast Level 1 is a meal replacement protein that will keep you burning fat and carbs for energy and not your lean muscle!!! Starbucks def can not do that!! Level 1 comes in many flavors my faves are Cinnamon Cookie batter, Caramel Latte, and now Peppermint mocha!!!
This is a good option if you are keto with 120 calories and 15 grams of fats 0 carbs and 0 sugar
#7 Let's Do Organic Heavy Coconut Cream, 13.5 Ounce
#9 Omega PowerCreamer - Made with Grass-fed Ghee, Organic Coconut Oil, 100% Coconut-Derived MCT Oil | Premium Butter Coffee Blend | keto, paleo, sugar free, 10 fl oz (20 servings)
When ordering coffee at a restaurant or coffee shop here are some tips:
-always sub whole milk for coconut milk, almond milk, non fat milk...
-ask for sugar free syrups
-stevia in place of sugar
-whippING cream instead of whippED cream it has less milk fat
**** remember to look at the serving size on the nutrition label most creamers are for 1 or 2 tbsp!!! You have to measure if you are counting calories, you can't just pour it in!! We consume so many liquid calories that mess up our weight loss programs.
I hope this helps all you coffee lovers out there still enjoy your coffee and stick to your healthy eating plan!!!
Ingredients you will need:
2 scoops Protein I use Level-1 Cinnamon Cookie batter from 1st Phorm
1/2 c creamy natural peanut butter
2 tablespoon honey
1 tablespoon cinnamon sugar
1 c old fashioned oats
1/4 c raisins
6 tablespoons water
In medium bowl, mix all ingredients together until well mixed, the mixture will be extremely sticky so spray hands with non-stick cooking spray (learned this from Fit home and heath) Roll into 20 balls place on wax paper and put in freezer for 20 min.
Keep refrigerated after your 20 min in the freezer.
Macros PER BALL
P 4 C 8 F 4 CAL 74
Mint Chocolate Chip protein balls
Ingredients you will need:
2 scoops Protein I use Phormula 1 Mint chocolate chip from 1st Phorm
1/2 c creamy natural peanut butter
2 tablespoon cocoa powder
1 tablespoon stevia
1 c Rice crispy cereal + a little extra to roll balls in if you want
1/4 c mini chocolate chips
6 tablespoons water
In medium bowl, mix all ingredients together until well mixed, the mixture will be extremely sticky so spray hands with non-stick cooking spray (learned this from Fit home and heath) Roll into 20 balls, then roll into extra rice crispys if desired, place on wax paper and put in freezer for 20 min.
Keep refrigerated after your 20 min in the freezer.
MACROS PER BALL
P4 C6 F4 CAL 74
Love you all and thank you for all your support!!!! PLEASE SHARE on your social media!!
*Lose body fat- builds muscle, the more lean muscle you have the more fat you burn.
*Strength without getting bulky- women do not have enough testosterone to get big and bulky like men. Instead women develope definition and strength without massive size.
*Decrease risk of Osteoporosis- not only are you getting stronger when lifting but your bones are getting stronger as well. Weight training increases bone density which reduces the risk of fractures and broken bones.
*Reduce risk of injury- weight training also increases strength in connective tissues and joints which will reduce injury from daily tasks.
*Improves posture and reduce back pain- strengthening your back, shoulders, and core will improve your posture and help prevent lower back pain.
*Enhances mood and relieves stress- weight training releases endorphins that are neutransmitters that prevent pain, improve mood, and fight depression.
*Increases metabolism- strength training can increase metabolism by speeding up your resting metabolic rate, this is because it takes your body more calories to maintain muscle than it does to maintain fat.
*Improves balance-reduce the risk of falling in older mostly but younger women also, who may be at higher risk due to weak muscle tone.
*Better blood glucose control- strength training can help people with type 2 diabetes to improve blood glucose levels also can help reduce your risk of developing type 2 diabetes later in life due to increased insulin sensitivity.
*Can lower blood pressure- can help reduce coronary heart disease, stroke, diabetes, and other heart conditions.
So those of you ladies that are just doing cardio, Cardio is great and it’s a start but you definitely want to be well rounded and stronger I highly suggest you start thinking about getting a strength traing plan developed for you. If you need help please email me!!
I hope you learned something today any questions please always feel free to email me.
Now how do you find out if what your eating is a carbohydrate, protein, or a fat? I have had a ton of questions on this topic so here we go lets learn some stuff...
When you look at a nutrion label for instance of an apple
As you can see the Total Fat is 0g, the Carbohydrate is 25g, and the protein is 0g, so this food item is a carbohydrate because the carb content is higher than the fat and protein content.
Now lets look at peanut butter everyone says peanut butter is protein, but is that true?
Ok this is JIF Natural peanut butter the fats are 16g, carbs are 8g, proteins are 7g, so peanut butter is not a protein it is a fat with some protein in it.
So to figure out what macro a food item is look at the label and see which macros has the higher grams.
So now we know how to decide if something is a carb, protein, or fat, lets talk about the serving size this is so important when reading nutrition labels because if a serving size on a protein cookie you are eating is 1/2 the cookie and say the macros are 10 grams protein, 6 carbs, 4 fats and you eat the whole cookie then you ate 20 grams protein, 12 carbs, 8 fats so you doubled and I know if I am counting my macros and I went over because I didn't read the label correctly I would definitely be mad at myself. Even if you don't track your macros this could be the reason you are not losing weight like you want to because you are misreading the serving sizes on the labels.
Did you know apples, strawberries, oranges, corn, melon, pumpkin, squash, most yogurt, peas, bananas, beans are all CARBS????? So definitely check your nutrition labels to make sure you are not overeating on your macros.
If you want a macro tracking nutrition plan figured out for you please email me and we can find which plan will be best for you.
Well that is all for now I hope you learned something new!! Have a great day!! As always you can email me for any questions you have or any blog topics you would like to see me write about.
Should you be taking Glutamine?
60% of your skeletal muscle is made up of glutamine and supplementing this amino acids can aid in protein synthesis and help naturally balance your ph levels. During periods of intense training, high stress or even sickness you can severely lower the Glutamine stores in the muscle. When Glutamine levels in the muscle get too low catabolism can set in, wasting muscle tissue and increasing your recovery time. Supplementing with Glutamine will ensure your levels of this amino acid are optimized to help you recover faster and boost your immune system. Glutamine supplementation has also been shown to create an anti-catabolic effect. This can be especially useful in preventing muscle breakdown immediately after training when you are severely catabolic. Fight muscle breakdown, increase your immune system function, and recover faster with Glutamine.
* treat leaky gut by acting as a band-aid for protection from further damage.
*promotes brain health by being an essential neurotransmitter and helps with memory focus and concentration,
*increases muscle growth and decreases muscle wasting ,
*improves athletic performance and recovery from endurance exercises,
* improves gastrointestinal health because it is a vital nutrient for the intestines to rebuild and repair.
* Improves IBS and diarrhea by balancing mucus production which results in healthy bowel movements,
* improves metabolism and cellular detoxification, curbs cravings for sugar and alcohol, improves diabetes and blood sugar.
Ok so now we know the benefits of Glutamine, why do i take glutamine it is essential for me I have major stomach issues so to keep everything running smoothly glutamine is a must, I have noticed a huge difference!! Also I def need help with recovery for optimal muscle growth for all the hard work and hours I put into the gym.
How to take Glutamine?
As a dietary supplement, mix 1 scoop in 8 ounces of water or juice 1 - 4 times daily 45-60 minutes prior to meals. On training days take Glutamine approximately 30 minutes prior to training and immediately after training to help prevent muscle tissue breakdown and aid muscle recovery.
Which brand should you take, there are so many, I won't tell you which brand to take but I will tell you I take 1st Phorm Glutamine it is $24.99 no flavor so it can be mixed with my post-workout stack.
Nutritional facts on the 1st Phorm Glutamine:
Serving Size: 1 Scoop (5g)
|Amount Per Serving||% Daily Value**|
As always consult a Dr before any supplemental use, if you have questions about any supplements or anything fitness or beauty please email me.