Posts Tagged With: fat loss

Life After Whole30

I hope you gave Whole30 a shot. I did and do not regret it. I lost 14 pounds without exercising much. I did take my Whole30 further than the 30 days. I went for two rounds. Yet 7 pounds a month is great progress. It is healthy progress. 

If you did or are trying Whole30, I highly recommend easing back into eating non Whole30 foods. They provide guidance for reintroducing foods-one group at a time. I started with some grains, example corn. I was okay with grains. Then I tried dairy. Ummmmm…my stomach hated it. So I am less prone to eat dairy post Whole30. It is rare to have it. I tried beans. Another irritant. Therefore, I have built a new meal plan that is 80/20. Eighty percent is Whole30 and 20 percent is non Whole30. 

I have not gained weight by reintroducing non Whole30 foods. I am still losing and have incorporated more exercise. 

After talking to your doctor, I would highly recommend this program. Whole30 changed the way I view food. It changed the way I make meals. It changed the way I eat. 


Eating processed foods does not appeal to me. In the rare occossion of eating junk food, it does not make my body feel good. I prefer fruits, vegetables, and whole foods. My body runs better on whole foods. I still read labels, and ditch foods loaded with chemicals. I have a fondness for bananas, mangoes, berries, almonds, olive oil, purple potatoes, steak, roasted chicken, natural salad dressings, spinach, broccoli, and tomatoes. 

Learning a new way to eat is good. All the exercise in the world does not negate a poor meal plan. Changing the way we eat is a lifestyle change, not a temporary diet. Changing the way we eat leads to a better life, to wellness. 

So ditch the excuses and do something for your health! 

XO, 

Erin 

Categories: Motivation, Nutrition | Tags: , , , , , , , , , , , , , , , , , , , , , , | 2 Comments

Supplements Review

Upfront disclaimer: Please talk to your doctor BEFORE taking any supplements. Some may not be for you dependent on your health history, condition. 

Here is my assessment of some supplements. I will go from left to right. 

Gaia Stress Response: herbal supplement with adaptagins that help with stress and excess cortisol. I found this supplement helps keep you calm when life is in chaos. It helps your body adapt to stress. The formula is gluten free, vegetarian, and dairy free. 

With Wild Oats grown on Gaia’s own certified organic herb farm, plus Ashwagandha and Holy Basil, this unique formula helps calm and nourish and over-worked nervous system.

You can read more here Gaia Stress Response
Estroblock Pro: there are synthetic estrogens in some materials we eat from, in the food we eat, and chemicals we are exposed to. These synthetic estrogens can cause chaos in the body. Extra belly fat, extra upper body fat, hormonal acne, trouble losing fat, exacerbated PMS can be a body overloaded with synthetic estrogens. This natural formula can be taken by males and females. It is non gmo, gluten free, began, and soy free. 

Estro Blockยฎ helps clear toxic estrogens, while helping to restore good estrogens. Acne breakouts can be caused by toxic estrogen buildup that alters androgen activity (such as DHT). These estrogens have also been linked to cancer.

I have seen radical reduction of belly fat with this product. Fat loss I was not seeing with workouts or dieting. You can find out more here Estroblock Pro

Triple Chlorophyll: I love this supplement! It binds to toxic metals, detoxs the body, treats candida, oxygenates the blood, fights cancer (in some cases), and so much more! It is found in plants and contains healing properties. 

Health benefits of chlorophyll include strengthening of blood making organs, prevention of anemia and abundance of oxygen in the body. Loaded with antioxidant power, it exerts beneficial effects towards various medical conditions such as cancer, insomnia, dental ailments, sinusitis, pancreatitis and kidney stones. Chlorophyll helps in normal blood clotting, wound healing, hormonal balance, deodorizing and detoxification of the body and promotes digestive health. It has healing effects on oxidation and inflammatory conditions such as arthritis and fibromyalgia. It has anti-aging and anti-microbial properties and helps strengthen the immune system of the body.

You can read about the amazing benefits of chlorophyll here 21 Benefits of Chlorophyll

Maca: I do not take this every day. I do take it sometimes. Maca is root and considered a super food. It is boasted to boost energy and vitality. You can read more here Maca Root Info

Organic Spirulina: spirulina is a blue-green algae. It is quite good for the body. It is toted as helping with high blood pressure, high cholesterol, source of antioxidants which fight against free radicals/cancer causing pollutants, help with anemia and blood sugar control. 

A single tablespoon (7 grams) of dried spirulina powder contains (2):

  • Protein: 4 grams.
  • Vitamin B1 (Thiamin): 11% of the RDA.
  • Vitamin B2 (Riboflavin): 15% of the RDA.
  • Vitamin B3 (Niacin): 4% of the RDA.
  • Copper: 21% of the RDA.
  • Iron: 11% of the RDA.

It also contains decent amounts of magnesium, potassium and manganese, and small amounts of almost every other nutrient that we need.

You can read more here Benefits of Spirulina

Forskolin: this supplement has been boasted of for fat loss. It is a plant that comes from the mint family and grows in India and Thailand. 

Forskolin has a long history as a folk remedy for asthma. Some research supports that. Forskolin appears to work in a way similar to certain types of conventional asthma drugs, by boosting the levels of a compound called cyclic AMP. This helps relax the muscles around the bronchial tubes to make breathing easier. Forskolin has also been used to try to treat glaucoma. A small study indicates that forskolin may help relieve pressure in the eyes, which is often seen in glaucoma. It has also been found to be a safe alternative to beta blockers in glaucoma patients having concomitant asthma.

Another potential use of forskolin is for people with idiopathic congestive cardiomyopathy, which can cause heart failure. In a small study, patients who took forskolin through an IV showed improved heart function.

You can read more here Forskolin Info

Hair, Skin, and Nails: this supplement has vitamins and nutrients to help with strong hair, nails, and healthy skin. I have noticed my nails are stronger and my hair is thicker. 

You can read more here Nature’s Bounty Hair Skin and Nails

Best wishes for a healthy future! 

To your health!! 

Erin 

Categories: Fitness, Nutrition | Tags: , , , , , , , , , | Leave a comment

Focus on Losing Fat (December Challenge)ย 

  
Hello fitness peeps! I hope you have started the December challenge. You can view it again here Get Moving: December Challenge

Today I wanted to talk about a pitfall you will want to avoid. That pitfall is being more focused on the scale than measurements. 

Muscle weighs more than fat and takes us less space. We want muscle; we want to minimize fat. 

 

photo source: Pinterest

 
 

photo source: Pinterest

 
I asked you in the challenge start to take your measurements. Have you done this? Be honest. We are only three days in so there is still time. At the end of the challenge we can compare and look at inches lost. 

I also want you to calculate your body fat. See how to here Body Fat Calculator

You can be skinny and have lots of body fat. The best method is to schedule a session with a gym for body fat measurements, yet this will due for now. 

Lean muscle is also healthier than copious amounts of fat. Muscle helps to support your bones. Muscle slows the appearance of aging, minimizes sagging skin, and boosts your metabolism. 

Look at the differences in these photos. 

 

photo source: Pinterest

 
 

photo source: Pinterest

 
It’s so easy to hop on and off a scale or feel great when you see a decline on the scale. Yet we can lose weight and it’s muscle and water. Muscle loss is less than ideal because muscle burns fat.  Muscle looks better! 

So, after consulting your doctor and doing measurements/body fat calculations…get moving! 

We add our body in muscle growth with resistance training, circuit training, and healthy physical challenges. We also need to consume enough lean protein. 

How to Lose Fat and Gain Muscle
 

photo source: Pinterest

 
And one last motivation for you! 

 

photo source: Pinterest

 
I will be checking back with you throughout the month! Get moving and let’s do this! 

Xoxo, 

Erin 

Categories: Fitness, Motivation | Tags: , , , , , , | Leave a comment

Detoxing and Losing Weight

  

Photo credit: diydiets (Pinterest)

Hello wellness friends! It’s almost a new year. Are you excited? I hope so. There are so many things to give thanks for. One is you and I are alive and hopefully in our right minds. 

I spent part of the day yesterday with the mentally and physically ill. I walked away from that experience with an increased appreciation for physical and mental health. So, if you’re healthy and have proper cognitive functioning, that is reason to give thanks. ๐Ÿ™‚ 

Today I wanted to talk about toxins and weight loss. Our bodies can become overloaded with toxins from pollution, chemicals from processed foods, and the lack of cleansing of our systems. Things can simply build up within the body. 

If this happens, we will struggle losing weight and may experience brain fog or decreased energy. 

Our bodies are like vehicles that require the proper fuel to run. In our vehicles if we don’t use the right oil for the engine or gasoline, the vehicle may not run at all. Our bodies are far better at running on the wrong fuel than our cars. We do still feel the impact of poor diet choices and living on a planet with pollution. We also consume far too much sugar which weakens the immune system. 

How do we rid of these toxins? 

Great question. You can go to a drug store and purchase an over the counter detox kit or colon cleanse. Please consult with your doctor if that’s the route you’re thinking of. I’ve found with these pill cleanses they basically increased urination or elimination (going number 2). I did not feel better or lose fat. 

When the body is filled with toxins, the body will not easily give up fat. Why? Because releasing fat would mean releasing toxins. They get trapped together. 

Release the toxins, free up the body to release fat. 

My detox goal will be for liquid detox. Once again, talk to your doctor and I make no claims you’ll lose 20 pounds of fat. Diet plays a major role too! As well as exercise. Detoxing is a great way to jump start everything and improve success! 

 As for cleaning up the diet. Here are some suggestions.

  1. Ditch the processed food. Opt for whole foods. If you look on many packages there are chemicals that you may not be able to pronounce. 
  2. Limit or eliminate sugar. Okay I know it’s in almost everything, yet we eat way too much of it. Say no to fake sugars. Honey is a better alternative. 
  3. Ditch the unhealthy fast food.
  4. Increase the water intake! Purified not tap. I recently purchased a Brita water bottle with a filter. Love it! 
  5. Eat or drink antioxidants. 

Antioxidants are substances that may protect cells in your body from free radical damage that can occur from exposure to certain chemicals, smoking, pollution, radiation, and as a byproduct of normal metabolism. Dietary antioxidants include selenium, vitamin A and related carotenoids, vitamins C and E, plus various phytochemicals such as lycopene, lutein, and quercetin.-nutrition.about.com

 Here is some more information on detoxing! 

Detox and Weight Loss
  

I hope this upcoming year there’s increased blessing on your health. I bless your health! May you prosper and be on health even as your soul prospers. 

Happy New Year!๐ŸŽ‰ 

Cheering for you…

Erin 

Categories: Fitness, Mental Health, Nutrition | Tags: , , , , , | Leave a comment

21 day fix update

  
Hey fitness & wellness friends. I wanted to check in on you & see how you were doing. How is the nutrition going? Are you working out? I hope so. I’m cheering for you! 

Here’s my cheer face! 

  
You can do this!!! ๐Ÿ˜

I’ve been doing 21 day fix. My friend let me borrow her DVDs and I didn’t have the containers to go with it. They are measuring tools and a meal plan. I truly believe I would’ve had better results if I had those tools and the following…

The ability to drink water all day. I work in a lab and some days I’m in the lab 4-8 hours. This means no eating or drinking. I am trying to find ways around it but it’s a struggle. I can’t drink water all day because…. 

  
It’s true! So it’s a work in progress. 

As far as actual results….drum roll please….

Lost about 6 inches, dropped one pant size. Not bad for 21 days right. Lost fat! You can see it in my abs, face, back. More muscle tone! Certainly a program I would recommend. Yet follow the meal plan! I’m sure that gives even better results. I’ve been eating healthy, just not a clean as the program says.  

So, if you’re looking for a program that will work your entire body and give you great results, try 21 day fix. I’m going to purchase it so I have the containers and more closely follow the program! 

Best wishes to you! You can do this! 

Oh here’s a snap shot of breakfast today…

  
Aria protein powder from Trader Joes (3 scoops=45 grams of protein). 

Cup of mixed berries (strawberries, blueberries, blackberries, raspberries, snozeberries (jkidding…)). 

Distillers water! 

It’s yummy! Not kidding. Best tasting protein I’ve had. 

  
Love,

Erin๐Ÿ’‹

Categories: Fitness, Motivation, Nutrition | Tags: , , , , , | 2 Comments

Eating Healthy Away from Home

 

Hey gorgeous fitness friends, 

I hope you are drinking tons of water and eating healthy. Last time I talked about cooking your own meals. Today I want to talk about eating well away from home. 

I have not had time to cook and prep meals. Yesterday was an 11 hour work day. So, today I ate the following… 

Stopped by Panera and picked up their  oatmeal, red quinoa, with almonds and cinnamon. Yummmm!!!

 

I’m staying  away from bread which meant breakfast sammies are out. This dish was yummy and filling. 

Tips:

Look for whole food choices when dining out. 

Look for fresh items if you can find them. 

That moves me to lunch.  I’m a fan of Subway’s chopped salads. I opt for spinach as the base and ask for double chicken, extra protein. They have so many options. 

  

So, instead of those burgers and fries…how about a chopped salad?

It is possible to eat healthy on the go. 

If you have the time, the best meals are the ones prepared in your kitchen. You can determine the sugar, salt, fat intake! If you’re on the go, you can still make wise choices. ๐Ÿ’ช๐Ÿ‘

Here’s to your health! ๐Ÿ™Œ

Love, 

Erin 

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Eating at Home

 

Photo Credit: Pinterest 

Hello fitness friends! I hope you are continuing to eat healthy, workout, and take care of yourself. One of the things I’ve been doing is cooking more meals at home. 

When you prepare your own meals there’s knowledge of what you’re eating. I’ve noticed by cooking my own meals there’s less bloating, less fatigue after meals, and I’m losing weight. I’m losing fat. 

So what am I eating?

Lots of vegetables, omletes, low fat organic frozen yogurt, fresh berries, spinach, kale, tomatoes, fish, farm fresh or organic eggs, mushrooms, a bit of cheese, shrimp, wild caught salmon, wild rice, a little red meat, and drinking tons of water. 

Favorite meals, snacks…

Omlete:

Omelette recipe: 

2 organic or farm eggs

1/8 cup baby portabella mushrooms

1/8 cup spinach (organic, baby) 

1/2 tbsp butter

1/4 salsa verde

1/8 cup queso blancos (Parmesan, Asiago, Romano)

1/2 tsp sea salt

Dice spinach & mushrooms, set aside. Heat pan to low medium heat. Add butter & sea salt. Slowly add veggies to the pan & sautรฉ. In a separate bowl whip together the eggs. Once eggs are whipped, pull your veggies to the side of the pan. Add the eggs to the empty space. Lower heat to low. Cook for one minute. Fold veggies into your egg, cook one minute. Fold over. Remove egg from the pan once done. Top with queso & salsa verde. ๐Ÿณ

Dessert:

Cup or two of low fat organic vanilla frozen yogurt. 

1/2 cup of frozen mixed berries. 

Place frozen berries in a bowl and microwave for 1 minute or until thawed. Pour mixed berries over frozen yogurt and enjoy. ๐Ÿจ

Dinner: 

Baked shrimp and Tilipia (or Salmon, other fish)

Spinach salad

French green beans

Preheat oven to 350F. Season shrimp and fish with a dash of sea salt, 1/2 cup lemon juice, 1 tbsp of melted butter or virgin olive oil, and I use Spicy Greek Seafood seasoning. You may use garlic or your favorite seasoning. I start with frozen veggies and seafood. Drop green beans in your baking dish with the seafood. Bake 30-40 minutes. 

Spinach salad is fresh organic baby spinach, diced Bella mushrooms, tomatoes, feta cheese, and topped with cilantro dressing from Trader Joes or another dressing of choice. 

Here’s to cooking at home! Cheering for your health! 

Warm regards, 

Erin 

Categories: Nutrition, Recipes | Tags: , , , , , | Leave a comment

Motivation (Get Moving)

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Photo Credit: Pinterest

Good morning beautiful people. I hope you had an amazing time with your families this holiday. Two holidays down and 1 to go. January 1rst is normally the day people sign up for some Gym program or wellness program. It’s great to set goals and have goals.

The problem comes a few weeks later when the motivation to get fit runs right into the ,”Why aren’t I seeing better results?” The expectation is, “Exercise day 1, see results day 2.”

The reality is if you’ve been packing on the pounds for quite some time, your body will not be eager to get rid of them. It’s part of survival. Unlike our ancestors who may have faced a famine in their lifetime, we may not and no one has communicated this to our bodies. And if you’ve spent tons of time yo-yo dieting, you’ve trained your body to hoard fat. The human body is wired for survival.

If you’re starting a program this new year, give yourself six weeks to see results. Yes! Wait until the end of February before you quit. I’d prefer you not quit! 90 days is optimal. When I started P90X2 this Spring, you could see the differences in each 30 day photo. From day 1 to day 60 was drastic change. From day 1 to day 90 was incredible.

If you can, document your changes with photos. The scale may not move much if you’re weight lifting. You should see a difference in inches and body composition.

Don’t be discouraged by lack of immediate results. You didn’t gain 10 pounds over night. You won’t lose 10 pounds of fat overnight. Slow and steady wins the race.

The objective isn’t the number on the scale to move, you can lose muscle and water weight. The goal is to cultivate a healthy lifestyle with proper eating and exercise. The goal is health!

Some tips for your journey:

1. No matter how awesome your workout program is, if you’re not eating properly-you will not get optimal results.

2. Starving your body leads to your metabolism slowing. Eat at least 1200 calories women and 1500 men.

3. What you eat and the frequency of your meals matter. Protein, vegetables, low glycemic foods (minimal spikes in blood sugar) are your friends. Try not to let more than 3-4 hours go on between meals. Try not to eat past 9 PM.

4. Hydrate baby hydrate. Guzzle that H20 that helps clear the body of toxins.

5. Minimize or ditch your processed & fast food. Opt for whole foods. Whole foods are minimally or not processed. It came from the ground or feeds off the ground or you can pronounce it’s name.

6. Sugar, white bread, white rice, excessive salt, and high glycemic foods are not your friend. Many help you retain water, and cause spikes in blood sugar. Stable blood sugar promotes fat loss.

Before you start a program, check with your doctor. ๐Ÿ™‚

I’m cheering for you. Hoping to post more motivational things in 2015!

You can do this!

Erin

Happy New Year.

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Reasons You May Not Be Losing Weight

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Photo Credit: Pinterest

It’s so easy to be preoccupied with a scale. I recommend people take measurements. You may be losing fat and gaining muscle.

Here are some reasons you may not be losing weight or fat.

1. You are eating more calories than you’re burning. If you don’t know how many calories you are consuming, it may be your issue. You may also be eating the wrong portions.

2. You’re not eating enough calories and your body is in starvation mode. Women need at least 1,200 calories and men 1,500. Your body will try to hold on to fat if it senses you’re starving.

3. You’re stressed out. Your body produces cortisol, a stress hormone when you’re under stress. Cortisol tells your body to store fat, especially in the abdomen.

4. Your eating too much sugar and salt. Even if your calories are within range, too much sugar and salt causes bloating. Your body will retain water.

5. You are not eating the right types of food. Food is fuel. If you’re eating junk food, you’re giving your body the wrong fuel.

6. You’re working too hard. If you’re limiting your food and working out too hard then you can convince your body to cease producing results. It’s over exertion. Challenge is good. Constant abuse of your body will backfire.

7. You are dehydrated. Water is your friend! Water cleanses toxins from your system and helps your organs function properly.

8. There’s no variety in your routine. If you do what you’ve always done, you will get diminished results.

9. You’re not resting or sleeping enough. Your body needs time to rest and recover. If you’re not sleeping, your results will be affected.

10. You have a hormonal problem. Talk to your doctor. If you’re doing all the right things and there are no results, you may have an underlying health condition.

11. You do not need to lose weight. The BMI charts don’t take into consideration bone mass or muscle mass. What’s healthy for your frame? Where is your extra or excess weight? If it’s in your abdomen area that’s not healthy. Talk to your doctor.

12. You’re not challenging your body.
I was addicted to the elliptical machine. I would get on it and go for an hour. I did not lose fat. Then I started Ripped in 30. Only 30 minutes of exercise and in 30 days I saw major changes. Each week the routines changed. It was challenging in a good way.

13. You may have food allergies. Some food allergies cause problems with digestion of food. Gluten is one that can cause problems of absorption of nutrients and can cause swelling/digestive issues.

14. You’re not resistance training. Please consult with your doctor before lifting weights or doing resistance training. Know that muscle burns more calories than fat.

15. You’re a serial yo-yo dieter. If you’ve been off and on diets and/or diet pills, you’ve probably sabotaged your metabolism.

Hope these tips helps you. Good luck on journey. Don’t give up!

Erin

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Beating the Holiday Bloat

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Photo credit: Amanda Adams

It’s that time of the year: feasting season. It is holiday season. It’s the time of cookies, pies, Mac and Cheese, mashed potatoes, cheesecake, gravy, and fat loaded dishes.

How do you prevent the holiday bulge? You know gaining ten pounds during the holidays.

Here are some tips that will hopefully help you from gaining weight this season.

1. Keep working out. It’s challenging to fit in workouts with all the holiday parties, yet it’s important to keep moving.

Yesterday was Thanksgiving and I decided to do dance and combat before dinner. It wasn’t fun, yet it was good to not just eat all day.

2. Stay hydrated. Dehydration triggers overeating. Staying hydrated also prevents overeating. Take in a glass of water before meals. Keep drinking water.

3. Instead opting for cider, wine, beer, egg nog, and other high calorie drinks, choose water. One may be okay, but don’t consume a days worth of calories in beverages. It won’t fill you up and will pack on the pounds.

4. Veggie out. Opt for plenty of veggies and less or no white foods: bread, potatoes, sugar, processed food.

5. Make the actual holiday your only cheat day. If you make the holiday season a cheat season, you’re going to gain weight. If you give yourself freedom on the holiday, you’re less likely to feel deprived and gain weight.

6. Grab a smaller plate. If you grab a large plate, you’ll want to eat everything on the plate.

7. Eat, wait 20 minutes before eating again. It takes your brain roughly 20 minutes to know it’s full. So eat, take a break, then decide if you’re still hungry or eating just to eat.

8. Recall how challenging it is to get the weight off. One pound is 3,500 calories. It takes longer to get the weight off than put it on. Don’t wait until January 1rst. Stay on task.

9. Don’t eat sweets alone. Best option is with protein to balance blood sugar.

10. Eat something healthy before holiday parties. Don’t go hungry.

11. Understand small quantities do not mean low calorie. All the dips, mini cheesecakes, and small items add up. A mini cheesecake may have 20 grams of sugar and 150 calories.

12. Commit to staying healthy even during the holidays. ๐Ÿ™‚

I hope these tips help you and I stay healthy this season.

Erin

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