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 Lindsayever@yahoo.com
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:firstname.lastname@example.org
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!!!
$250,000 FREEEEEEEEEEEEEEEEEEEEEE TRANSFORMATION CHALLENGE
Enter NOW by goin to https://1stphorm.com/transphormation/?a_aid=Lindsaysaenz
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?
All included upon entering:
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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.
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