Monthly Archives: August 2015

10 Reasons Women Should Lift Weights

Many women think the fastest way to lose weight is cardiovasulcar exercise. So they do aerobics or run 5-6 times a week. Eventually their bodies get smaller  but they still feel flabby and weak. Aerobic exercise is great for your health, but it’s only half of the formula for success.

For strength, fat loss and a lean body, resistance training is essential. It is the #1 BEST fat burning method around. It is important to NOT use a scale to measure your progress. You will want to use a tape measure and a body fat tester because inches and percentage of fat loss is WAY more important than pounds lost!

10 Reasons to Lift Weights

  1. Burn more fat. Studies prove that when you compare women who diet and lift weights compared with women who diet and don’t lift weights, the women who don’t lift weights lose LESS weight and don’t gain any strength. When you do a workout like ChaLEAN Extreme, P90x3, the 21 Day Fix, kettlebells, bodybuilding or crossfit, your metabolism stays elevated and your body continues to burn fat for up to 24 hours after resistance training.
  2. Change your body shape. Training with weights will slim you down, create new curves, give you a confidence you have never had before, transform your body shape. If you keep your diet clean and create a caloric deficit with the 21 Day Fix diet plan, you will burn TONS of fat!
  3. Boost your metabolism. As women age, they lose muscle quickly and up to 25% of weight loss could be lost muscle. The more muscle mass you have the higher your metabolism will be to burn calories all day long.
  4. Be stronger and more confident. Lifting weights will allow you to more easily lift your children, carry in the groceries, and open jars. Your emotional strength will increase and your self-esteem will improve.
  5. Build strong bones. When you lift weights, you stregnthen your bones and thereby decrease your risk of osteoporosis. Your flexibility, mobility and balance will improve simultaneously.
  6. Fight depression. Not only do you experience a release of endorphins during cardiovascular exercise, you can also have this same experience as you lift weights.
  7. Improve fitness. Resistance training will benefit all of your physical activities like bicycling, swimming, golfing or any recreational sport you enjoy.
  8. Reduce injuries. Lifting weights improves joint stability and builds stronger ligaments and tendons thereby decreasing your risk of injuries in everyday life.
  9. Improves heart health. Weight lifting increases your good cholesterol and decreases your bad cholesterol. The risk of developing heart disease is decreased by 23% in people who do 30 minutes of weight lifting each week compared to people who don’t according to the Journal of the American Medical Association.
  10. Defense against diabetes. Your body’s ability to use glucose will improve with weight training. According to the Center for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism at a comparable rate as glucose medication.

 

Top Ten Ways to Eat for Energy

  1. Eat your macronutrients

Carbs, Proteins, Fats all have a purpose in keeping our energy levels up. None of them should be cut from our diet.

  1. Eat Breakfast

For short term and long term energy boosts, make a habit of eating a high fiber, carb rich breakfast. Add protein to your breakfast, if you eat only carbs you will crash early and hard.

  1. Eat more Real food

Try to buy unprocessed, nutrient dense foods

fruitveggies

 

  1. Skip the caffeine

Caffeine gives a “false” energy because it’s a stimulant. After it peaks, you will feel tired and even more tired.

  1. Eat in Season

Eat locally. Farmer’s market produce is typically harvested less than 48 hours before you buy it so there are more nutrients than in grocery store bought produce. Freezing locks in nutrients, so frozen fruit is just as nutritious or even more than fresh fruit.

  1. Don’t go Hungry

Fuel yourself frequently and consistently to sustain energy levels

  1. Drink water

Dehydration can mimic the signs of depression. Drink 3-4 liters per day

water

  1. Seek out foods high in antioxidants

Antioxidants help repair cell damage caused by free radicals. Free radicals are involved in fatigue and illness. Shakeology is packed with antioxidants!
Foods high in antioxidants: beans (red, kidney, pinto, black), tomatoes, blueberries, cranberries, artichokes, blackberries, prunes, raspberries, strawberries, apples, pecans, cherries, plums, potatoes, kale, cantaloupe.

 

 

  1. Nutrient timing

Pre and postworkout meals should have a ratio of 3:1 carbs to protein. Your body needs energy to perform. “If you can’t fuel it, you can’t do it”

When you wake up in the morning, 70-80% of your carbs have been used during the night. If you don’t fuel your workout,you will burn muscle.

After: your body needs nutrients post exercise to make gains in muscle endurance and strength, repair muscle, decrease inflammation, and replace glycogen stores.

  1. Get enough sleep

Leptin and ghrelin work in a system to control hunger and fullness. Ghrelin, produced in the GI tract, stimulates appetite. Leptin, produced in fat cells, tells you when you are full.
When you are sleep deprived, it drives leptin levels down, so you don’t feel as satisfied after you eat. Lack of sleep also increases ghrelin levels so your appetite is stimulated.
Go to bed!

Top Beachbody Coach: Be on my Team

Heather Colledge's photo.

 

I took a leap of faith.

A little over 2 months ago I started on my journey as a Beachbody coach and I am so excited for this opportunity! I didn’t know WHO would sign up or if ANYONE would want to be on my team, but I did it anyway.

Now I have a TEAM! A team of 17 people!!!!! My team is headed for SUCCESS and I want to invite you to come along with us.

I have so much BELIEF in this company and the incredible products I am FEARLESS with my inviting. So please don’t be offended if I have invited you to be in my fitness/nutrition group!

Do you want to SHARE your passion for health and fitness but you don’t have the resources, freedom, or time to do what you are passionate about?

Are you living paycheck to paycheck?

Do you want to earn an extra $100-300 a week?

Do you want to be your own boss and work from home?

 

Please apply here:  http://goo.gl/forms/BEh1RdCLqb

What is SUCCESS?

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What is your definition of SUCCESS??

Have you ever WRITTEN DOWN your definition of success?

Prepare to be surprised.

Ask yourself. What makes me truly HAPPY? What gives me JOY? When am I most SATISFIED? How will I know when I’ve reached success? What does it look like?

Answer those questions and you will find your true MOTIVATION, PASSION, and PURPOSE in life.

My definition of success:

>BEING HAPPY with my accomplishments
>QUALITY time with my husband and little boy and family
>HELPING others and having good friends
>SHARING my passion for health and fitness with others
>Having enough money to travel and do fun things with my family
>LEARNING everyday
>Being a good mother, wife and friend

“Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma, which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice, heart, and intuition. They somehow already know what you truly want to become.”

What is your definition of SUCCESS? I challenge you to write it down.