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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We just launched the FREE 2018 #Transphormation Challenge! Things are a little different this year as we’re giving away $50,000 in 8 weeks to the most progress made and $10,000 to the runner up!
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.
So for a while now my hair has been falling out, I used a popular MLM brand and it did horrible damage to my hair on top of me already thinning in some spots. Not sure from what stress? Hair up from going to the gym all the time? Hormones? Not enough nutrition which I am fixing with my 1stphorm Optigreens50 and microfactor, but none the less it was happening as embarrassing as that is, So I found zenagen hair on IG and thought what the heck I am gonna try it.
Who is-Zenagen; a completely natural, salon professional hair care company who specializes in growing and regrowing healthy hair. They are NOT a network marketing company!!!
So I ordered the Revolve line it is for thinning hair benefits are:
*color safe, vegan, cruelty free, gluten free
*regrows hair for people with postpartum, stress, age related hair loss, post-chemotherapy, etc
*only have to use every other day for 5 minutes
*1 bottle lasts 3 months
*formula for men and women
My 1st impression was the smell, it smells so good which I did not expect, I expected more of a medical smell. 2nd was my hair felt really clean no more build up feeling at my scalp, 3rd was my scalp is starting to calm down from it being so dry from the other products I was using, now that I have been using it for a while, click here to go to my instagram you can see my new growth underneath and on the top of my head the space where you can see my scalp is closing up becoming more thick, which I am sure everyone’s results will differ from on how long it takes to start seeing results, mine are about 3 months of use.
HOW TO USE:
You wash your hair like normal, except you leave the shampoo on for 5 full min to let it really sink in to your scalp and hair, you use it every other day. The conditioner you just put on normal no need to leave on. I also am using the 2 styling products, Boost thickening foam and Boost spray, I really like those products as well the spray really refreshes my hair and scalp the foam gives me hold and body. The spray is supposed to create thicker hair instantly and over time, the foam is supposed to create instant body and lasting hold for all hair types.
WHO SHOULD USE THE REVOLVE LINE:
*men with signs of pattern baldness or visible hair loss/recession
*women age 40+, even if no visible hair loss as of now
*women under age of 40 experiencing signs of loss/recession
*those who have tried other hair loss products and had poor results
HOW DOES IT WORK:
Combats DHT, the hormone responsible for 95% of pattern baldness in men and women:
*cleanses existing DHT from the hair and sebum
*optimizes scalp environment for thicker growing hair
*those with heat-damaged hair
Zenagen has another line called Evolve, benefits of this line are:
*color safe, vegan, cruelty free, gluten free
*grows hair longer 40% faster
*repairs heat damage and breakage
*only have to use every other day for 5 minutes
*1 bottle lasts 3 months
WHO SHOULD USE:
*Those with heat-damaged hair
*Those wanting to grow hair longer or faster
*Those with colored or chemically treated hair
HOW TO USE:
You wash your hair like normal, except you leave the shampoo on for 5 full min to let it really sink in to your scalp and hair, you use it every other day. The conditioner you just put on normal no need to leave on.
HOW DOES IT WORK:
Heals damaged hair, optimizes scalp environment and increases length, strength and shine:
*repairs damage from heat styling, color, or chemical treatments
*optimizes scalp for maximum growth and length
Overall I really like the revolve line it has really helped me be more confident about my hair again, once I use it for another 3-6 months I will switch over to the Evolve line.
I really hope this helps someone going through thinning hair, I know how embarrassing it can be to lose your hair, So I reached out to Zenagen and they were so nice to give my followers/readers a discount code: lindsay10 to use, so go order your Zenagen product and start loving your hair again!!
Carbs are fuel for your body because they contain glucose, which is your body's number one source of energy. Whole grains contains lots of B vitamins, which help your body make energy from food and help you make red blood cells. Carbohydrates are all about energy and are found in foods like fruits, vegetables, breads, pasta, and dairy products. Your body uses these foods to make glucose, which is your body's main energy source. Glucose is a type of sugar that can be used right away for energy or stored away to be used later. The role of carbohydrates in the body includes providing energy for working muscles, providing fuel for the central nervous system, enabling fat metabolism, and preventing protein from being used as energy. That said, carbohydrates are the “preferred” source of energy or fuel for muscle contraction and biologic work. Carbohydrates improve athletic performance by delaying fatigue and allowing an athlete to compete at higher levels for longer. nutrients, such as fat or muscle protein, are utilized to make energy. All the cells and tissues in your body need carbs, and they are also important for intestinal health and waste elimination. Researchers suspect that carbs promote the production of serotonin, a feel-good brain chemical. In a study from the Archives of Internal Medicine, people who followed a very low carbohydrate diet for a year—which allowed only 20 to 40 grams of carbs daily, about the amount in just 1/2 cup of rice plus one piece of bread—experienced more depression, anxiety and anger than those assigned to a low-fat, high-carb diet that focused on low-fat dairy, whole grains, fruit and beans. Swapping refined grains for whole grains may help reduce total body fat and belly fat, according to research in the Journal of Nutrition. In the study, adults who ate about 3 servings of whole grains a day had about 2.4 percent less body fat and 3.6 percent less abdominal fat than those who ate less than a quarter of a serving.
How many grams of carbs should you be eating-100-150 Grams Per Day. This is more of a "moderate" carbohydrate intake. It is very appropriate for people who are lean, active and simply trying to stay healthy and maintain their weight. It is very possible to lose weight at this (and any) carb intake, but it may require you to count calories and/or control portions. If you need a macro plan check out the plans I offer here.
- Sugar: The worst
- Starch: Bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli and so on. ...
- Margarine: Industrially imitated butter with unnaturally high content of omega-6 fat. ...
- Beer: Liquid bread. ...
- Fruit in excess: Very sweet, lots of sugar.
I hope this helps you in your health journey, if you have any questions please comment below or email me anytime.
What is creatine monohydrate- is the normal, original creatine that people have been using for decades. It is still the most wide sold creatine product out of all the rest. Purity is important when searching for a creatine product, because, the purer, the more effective!
Creatine is found in small amounts in animal foods. Our liver and kidneys can also make creatine from amino acids. Most creatine found in food is destroyed in the cooking process.
Creatine is not a steroid, it is a natural substance found in our muscle, it is a cell volumizer, it pulls water and electrolytes into the muscle cell to create a fuller, stronger muscle.
Creatine also increases protein synthesis which yields more muscle growth, strength and better performance.
Creatine helps you gain and retain metabolically-active lean muscle tissue, which makes it an indirect fat burner. Put simply, the more muscle you have on your body, the harder you can work in the weight room, and the more calories you can burn both during and after your training sessions.
Other benefits : increased brain function and more energy during training due to resynthesis of ATP and the ability to push harder and longer through the workout.
How much should you take: 5grams around your workout is a sufficient amount to take. Using a small dose (5g), this will take up to thirty days depending on the individual's lean body mass. However using a loading dosage of 15-25g per day for 5 days, one can quickly saturate the muscle cells in this time period and then use a maintenance dosage (3-5g) for the remainder of their time taking creatine.
You should be using creatine monohydrate if you want to build muscle. It doesn't matter if your female or male, creatine works the same way for everyone. Now if your diet is crap then adding creatine isn't going to help you that much, you will also need a good protein sources and good carb sources along with taking creatine.
I hope this helps you decide if you need creatine in your supplement routine!! Email me for any questions or comment below.
REASONS WHY YOU COULD BE FEELING TIRED ALL THE TIME
1.You skip breakfast-The food you eat fuels your body, and when you sleep, your body continues using what you consumed at dinner the night before to keep your blood pumping and oxygen flowing. So, when you wake up in the morning, you need to refuel with breakfast. Skip it, and you'll feel sluggish. Eating breakfast is like starting a fire in your body by kick starting your metabolism, a breakfast that includes whole grains, lean protein, and healthy fat. Good examples include oatmeal with protein powder and a dab of peanut butter; a smoothie made with fruit, protein powder, low-fat milk, and almond butter; or eggs with two slices of whole-wheat toast and low-fat Greek yogurt.
2. Skipping workouts- failing to exercise on a regular basis can actually make you tired, Regular exercise boosts strength and endurance, helps make your cardiovascular system run more efficiently, and delivers oxygen and nutrients to your tissues. So next time you're tempted to crash on the couch, at least go for a brisk walk—you won't regret it.
3.Not drinking enough water-Did you know just by drinking 120 oz of water increases your metabolism by up to 30% just by itself, WHAT that's crazy, it also eliminates fat stores and toxins, increases circulation which which increases more oxygen in the blood stream the more oxygen the more fat u will burn as an energy source. Plus your hair skin and nails will look amazing water helps prevent wrinkles, acne, dull skin, dark circles , water also decreases headaches the first symptoms of dehydration is a headache, aids in digestion, helps your body break down the foods you eat so you can better absorb nutrients and boost healthy bowl , more energy, BURNS CALORIES , when u drink ice cold water your body has to work to warm it up and that work burns some calories.
When you’re dehydrated, your heart sends oxygen and nutrients to your brain, muscles and organs at a slower pace; as a consequence, you begin to feel:
- like you have “brain fog”
- weakness in muscles
- unable to concentrate and perform tasks
120 oz a day is a perfect amount to keep you hydrated
4. Adrenal Fatigue- Is believed to affect up to 80% of adults worldwide and is caused by a hormonal imbalance, similar to how thyroid disease develops. Your adrenal glands are extremely important endocrine glands which release more than 50 different hormones, including the energy regulating hormone cortisol and adrenaline.
Symptoms adrenal fatigue syndrome:
- fatigue that doesn’t go away even after getting good sleep
- difficulty falling and staying asleep
- muscle and joint pain
- stiffness and tenderness
- frequently getting sick
- weight gain
- digestive problems
- mental fogginess
- trouble concentrating and remembering things clearly
These key hormones increase and decrease according to the amount of stress being put on your body. As a result, high stress levels and adrenal fatigue symptoms are closely tied — it’s also why feeling frantic, busy and high-strung makes you feel like you’re always tired!
Adrenal Fatigue Causes:
When you’re under a high amount of stress due to emotional, physical and mental circumstances — which is common in almost all adults in our busy modern society — your adrenals can suffer and fatigue can set in. There are many potential causes of adrenal fatigue:
- stressful family events
- environmental toxins and pollution
- chronic stress due to finances or an unfavorable work situation
- emotional trauma and abuse
- lack of sleep
- drug and alcohol abuse
- poor diet
Natural Treatment for Adrenal Fatigue:
In order to regain your energy, what can you do to solve adrenal fatigue?
- Change your diet by avoiding caffeine, excess sugar and carbohydrates, hydrogenated oils, processed and packaged foods. Instead, fill up on hormone- balancing healthy fats, proteins and plenty of fresh vegetables.
- 1st Phorm offers a product that I recommend called Adrenal Restore this product reduces physical and mental stress, it minimizes caffeine headaches, and reduces cortisol levels to help minimize fat storage and optimizes natural energy levels.
- Limit stress by exercising regularly in a healthy way, getting plenty of sleep, and practicing various relaxation techniques like reading, journaling, praying and any other activities that work for you.
5. Poor Quality Sleep
Most adults need between 7-9 hours of sleep consistently, each and every night, to feel their best, according to the National Sleep Foundation.
Poor Sleep Causes:
- poor diet
- staying up late
- drinking alcohol
- certain medications or supplements
- mood or hormone imbalance
- trauma or abuse
- adrenal fatigue
- pain and chronic pain
- GERD/acid reflux/digestive disorders
- normal family life – infants, children, etc.
Natural Ways to Get to Sleep Fast:
- Practice relaxation techniques that help you to unwind and fall asleep, such as journaling or reading
- Take an Epsom salt bath to soothe muscles and ease your mind
- 1st Phorm has a couple supplements that I recommend C-21 for women that helps with deep restful sleep and lowers stress levels naturally balances cortisol levels and Night -T for men it will maximize your night hours. It will help reduce stress levels in your body, increase natural growth hormone levels (testosterone production), and ensure better, natural sleep.
- Use essential oils such as lavender or frankincense
- Avoid sugary and carb-heavy meals before bed which can give you a “sugar high”, keeping you up
- Limit caffeine to small amounts during the morning hours, or at least cut yourself off after noon
- Turn off all electronics 2 hours or more before bed to avoid blue-light exposure, which can disturb melatonin levels and make it hard for your mind to become sleepy
6. Leaky Gut Syndrome
Leaky gut syndrome is a condition in which your digestive tract becomes damaged and small holes begin to develop in your gut lining. Small particles that normally can’t pass through your gut wall begin seeping through into your bloodstream. When someone has leaky gut syndrome, some of the things that can pass through the gut lining include proteins like gluten, bad bacteria and undigested foods particles.
Symptoms of leaky gut syndrome include:
- feeling tired
- digestive issues like cramps, bloating or diarrhea
- skin irritations and rashes
- trouble concentrating and learning
- muscle and joint pain
- weight gain
- changes in mood
Leaky Gut Syndrome Causes:
- prescription medication
- eating foods high in phytates and lectins— such as glutenous grains, nuts, seeds (not soaked or sprouted)
- GMO foods
- processed foods, added refined sugars, high fructose corn syrup
- thyroid disease
- autoimmune conditions
When it comes to your energy levels, leaky gut is a problem because it can result in a nutrient mal-absorption that cuts short your body’s working supply of essential vitamins and minerals.
Natural Treatment for Leaky Gut Syndrome:
To effectively solve leaky gut syndrome, you need to adjust your diet and certain lifestyle factors, too:
- The solution to healing leaky gut includes removing foods and factors that damage the gut (like gluten and sugar). Replace these with various healing foods such as fermented foods, bone broth, sprouted grains, seeds and nuts, healthy sources of protein, vegetables and lots of healthy fats.
- Also consider taking gut-healing supplements like probiotics and L-glutamine which is another supplement I recommend from 1st Phorm that will fight muscle breakdown increase your immune system function, help you recover faster, its great for repairing damage to the gut it helps the gut lining to regrow and repair undoing damage caused by leaky gut and reduces sugar cravings.
- Make sure to fix any nutrient deficiencies by including plenty of whole foods in your diet that supply zinc, iron and B vitamins.
7. Emotional Stress
Emotional Stress Causes:
Anxiety disorders are caused by a complex set of risk factors including:
- brain chemistry
- diet and lifestyle habits
- It’s also very common for someone with anxiety to also have a form of depression, and vice versa — therefore, energy levels can suffer even more.
- poor gut health
Natural Treatment for Emotional Stress:
To combat emotional stress, you’ll want to focus on adjusting your diet (more on that below), but also:
- get plenty of sleep and exercise
- avoid stimulants, including those found in many processed foods.
- Also try using essential oils and 1st Phorm Opti-core is used to reduce stress levels in the evening while you sleep. You can be stressed due to mental, physical, emotional or a combination of the three. By helping your body get into a natural rhythm for lowering your stress levels you will find it easer to sleep, reach a deeper sleep, and you will wake up feeling more refreshed
- consider a healing diet to more thoroughly resolve the problem
8. Poor Diet
You’ve probably noticed that almost all of the causes of you feeling like you’re always tired can be somewhat fixed through changing your diet. That’s because your diet ultimately impacts your:
- hormones, causing imbalances
- neurotransmitter function, which make you prone to anxiety or depression
- sleep cycles, making it hard to get enough restful sleep
- outlook on life
- motivation and so much more
One of the biggest risk factors for feeling tired all the time is being a “carboholic,” meaning someone who overeats grains, refined carbs and sugary foods. This same person also doesn’t acquire enough healthy fats, proteins, vegetables and essential nutrients that support ongoing energy. If you would like to have a specialized macro plan figured out for your body to see how many GOOD carbs you should be eating a day click here
How To Correct a Poor Diet:
Instead of hitting the dreaded 2 p.m. “post-lunch coma,” try changing your diet to incorporate more of these energy-promoting foods:
- Foods high in B vitamins — B vitamins are mostly in protein-rich foods. Try having plenty of sources like grass-fed beef, wild-caught fish, cage-free organic eggs and poultry, and all kinds of green leafy vegetables.
- Foods high in calcium, magnesium, selenium and zinc, which can all help you to relieve stress and get better sleep — these include unpasteurized organic dairy products, avocados, wild-caught salmon, green vegetables, nuts and seeds.
- Healthy sources of fats, including omega-3 fatty acids — wild-caught fish, seeds, coconut and olive oil, avocados, and nuts can help stabilize hormones and your mood, so you sleep through the night better and fight depression, stress, and thyroid or adrenal disorders. t
- Try taking a fish oil supplement-- like Full Mega
Also try to limit or avoid the following …
- High-sugar foods: Consuming too much sugar can negatively impact your energy by giving you blood “sugar highs” followed by “lows.”
- Processed and refined flour: These “simple carbohydrate” foods act very similar to sugar in the body. They lead to fluctuations in blood sugar, mood swings, hormonal changes and food cravings.
- Excessive caffeine: Too much caffeine can cause anxiety and hinder your ability to sleep well, even if you stop drinking it in the afternoon. Caffeine can remain in your system for up to six hours, so if you are going to have some, curb your intake by around noon each day.
- Too much alcohol: Alcohol may help you to fall asleep, but it also interferes with REM sleep (rapid eye movement sleep), which is the deepest sleep state that’s needed to feel rested the following day. It can also increase anxiety and make it hard to manage stress.
I hope this helps you to feel more energized, happy, and healthy. As always seek medical advice for any diet changes or supplements before you start a program.
Any questions or comments you can email me or comment below!!
When you fast this means that your body will have no new supplies of carbs, protein and minerals/vitamins. The fasting technically begins chemically when the body has used up all the available energy in the food and begins turning to the carbohydrate stores in the body (the fat stores).
What is important to recognize is that your body will eventually run out of these stores too, and that means it needs to look elsewhere for energy to perform just the most basic tasks like breathing and walking. After the carbohydrate stores have been used up the body will then move onto protein stores – meaning the muscles and eventually organs. At this point the fast has ended and the person is technically starving.
-easy to follow
-flexible no need to keep fast on the same day each week it doesn't matter when you do it just don't eat for 16-24 hours anytime during the week.
-no formulas to follow
-no diet plan
-reduction in weekly food costs
-you may get faster fat loss
-gives your digestive system a break
-longer periods without eating let our body reach into its fat stores
-helps you get over a plateau
-better immune system
-its hard to not eat for 16-24 hours
-if your diabetic, hypoglycemic fasting can be dangerous also heart problems do not fast
-high level exercise you need foo for energy
-high paced job fasting may interfere with ow well you do your job
-fatigue, dizaines, low energy trouble concentrating
-could lead to eating disorders
-could crash your metabolism especially in women
-elevated cortisol levels which could make you gain weight
-could get reliant on coffee or caffeine
-tendency to overeat on feed days or times
-loss of muscle mass due to being catabolic for so many hours- which means the breaking down of complex molecules into smaller ones. As it relates to bodybuilding, catabolism is the breaking down of muscle tissue. Unlike its opposite anabolism, which is the building up of complex molecules from smaller ones.
If you decide to fast
-drink plenty of water
-organic tea or coffee help hold off hunger
-dont over due caffeine
-plan you eat times ahead so you don't over eat
-try a scoop of fiber with water every hour or so to help with hunger
-bcaas can help curve off hunger
-With something like working out it is crucial that you have access to the protein at the correct time during the 'anabolic window' following a workout
-There are so many ways to fast 24 hours 1 day a week 16hours a day.... find what works best for you.
If you are not sure if fasting is for you- ask yourself what are your goals, to lose fat- then try fasting see if you can do it. If its muscle gain fasting probably isn't for you, you are trying to stay anabolic and gain muscle and preserve muscle then you would be counter active if your fasting.
As always consult your dr before trying a new diet plan.
Any questions please email me mailto:email@example.com
Ok first and foremost I am not a Keto expert these are just notes I have taken from podcasts and research...
What is Ketosis-
ketosis is a metabolic state in which some of the body’s energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis in which blood glucose (sugar) provides most of the energy.
- High Fat – 60%-80% of total calories come from fat.
- Moderate Protein – 15%-35% of total calories come from protein.
- Low Carbohydrate – 5% or less of total calories come from carbohydrates.
What are ketones
Ketones are the fuel source your body is running on when it’s in a state of ketosis. They are produced in the liver when glycogen is depleted and are characterized as a slower burning fuel source when compared to glucose.
How to start keto or to get into ketosis, you will consume no carbs for 2 weeks, which depletes the liver and muscles of glycogen. The body will then make fuel out of the fat (keytones and body fat. You have to get into a nutritional state of ketosis where your liver is producing ketones. You can not drink a salt or a drink and go into ketosis. If you use BHB salts for instance and are still eating carbs, bhb salts convert into keytones fast, your body is now burning keytones and glycogen if you are still eating carbs, added calories to the body one will be used and one will be stored . Good way bhb salts can be used-if you have gone 5-7 days low carb but your aren't producing keytones yet, and you have hit the keto flu so you have no energy source you can add bhb salts to add energy to help you get to the gym to get the liver glycogen out of your body.
Ok so if you want to do a keto diet and you are an average semi fit person this is how your plan would look; protein 1 gram per lbs of body weight, guy- 50 trace carbs, 30 needs to be fiber women- 30 trace carbs, 20 should be fiber, fats make up the rest of your calories. You have to know how many calories you are consuming in a day to figure this.
If you are overweight or obese -protein 1 gram of protein per lbs of lean body mass not body weight! same trace carbs and fats as above.
Net carbs are what we track when following a ketogenic diet. This calculation is pretty straightforward. Net Carbs = Total Carbs – Fiber. For example, 1 cup of broccoli has 6g of total carbs and 2.4g of fiber. That would mean 1 cup of broccoli has 3.6g of net carbs.
You’ll also be picking up trace carbs throughout the day in things like dairy and seasonings. Trace carbs are items that are very low carb(often even listed as 0 carb on the nutrition label) but add up to a couple of carbs per day when tallied up.
The high fat aspect of this diet is what pulls it all together. Fat is what makes you full, gives you energy(when in ketosis), and tastes delicious. Weeks of eating a high fat diet has a way of naturally correcting eating patterns to better align with when your body is actually hungry. It’s easy to get caught up on the “low carb” part of this and not give enough attention the the “high fat” part.
Here is a Keto Calculator also that may help you.
If you consume to much protein it will convert and your body will store and kick you in and out of ketosis known as gluconeogenesis.
Fats are really good for after a workout- coconut oil or full fat whipping cream will convert really fast.
No peanut butter or nut butters, nut trace carbs are high.
Some good fat sources are; coconut oil, ranch dressing, bacon, fatty meat, heavy whipping cream, mct oil, avocados, grass-fed butter...
At first keep your calories the same if you aren't dropping weight after a while, adjust your fats down a bit, you have to see what works best for you and your body, This is not an absolute weightloss plan your cortisol can get high and you don't have the carbs to control the cortisol so you could gain.
How do I know if I am in Ketosis? order some pee sticks, use in the am with your first pee.
Can I have alcohol on keto? Count the calories alcohol is 7 cal per gram, pure spirits not beer.
Going off keto-if you have been on keto for 1-2 weeks or longer slowly add back in carbs before your workouts and after then keep slowly adding in.
Benefits of keto;
- Weightloss- This is the reason most people start a ketogenic diet, and for good reason. Transitioning to running on fat will greatly aid in weight loss.
- Cholesterol – . Keto diets have been shown to improve cholesterol levels.
- Energy – Once you make the shift to burning fat as your primary fuel source you’ll notice increased, stable energy throughout the day. No more ups and downs in energy levels!
- Hunger – Eating a diet high in fat will leave you feeling more satisfied. Calorie restriction(while not necessary) will be easier when eating a high fat diet.
- Blood Sugar/Diabetes – Many studies have shown the ketogenic diet to have positive effects on blood sugar levels and diabetics.
Cons of a Keto Diet;
- Not as beneficial for gaining muscle
- keto flu- 1st 5-7 days will be rough
- keto is not usually long term, its hard for people to stay on, most people will cheat
- your body is designed to run off of glucose (carbs)
- keto to long your stomach will stay bloated from carbs on cheat or re-feed days because your body is used to using fat for fuel and you wont feel well.
So my final thoughts are, would I ever go on a Keto diet, no never I like carbs they fuel my body for my heavy lifting, I like to consume more protein for muscle growth, but, ask yourself "what kind of diet can I stick to long term?" then go with that because nothing will work unless you stick to it. As always ask your DR before starting any nutritional plans.
Hope this helps you in making a decision about keto or just gives you a little more info about the diet.
Any questions comment below or email me firstname.lastname@example.org
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