exercise

The Toll Stress Can Take on Your Weight

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If you’re anything like me, some days (more like every day!) you find yourself wishing for more hours in the day. Our obligations pull us in 10 directions at once and sometimes it seems like we can’t even catch our breath. While life can often seem overwhelming, managing this daily stress is key to weight management! Studies have shown again and again that chronic stress leads to weight gain and obesity. The science around stress and our bodies can be confusing, so let’s break it down piece by piece: 

Stress causes the body to to produce the hormone cortisol, which plays a big part in blood sugar levels. Cortisol causes the body to become what is known as “insulin resistant,” as well as increases the body’s blood sugar level. When our bodies can’t process insulin, our blood sugar levels are inconsistent. Chronic stress, or stress over a long period of time, can lead to insulin resistance, which can ultimately lead to obesity and diabetes. 

While chronic stress wreaks havoc on our insides, it can also affect how we make our food choices. People who are stressed are much more likely to choose sugary, carb loaded foods than those who manage their stress well. These types of foods have become a coping mechanism for people in times of stress or high-emotions. This over-consumption of sugar and carbohydrates is one of the main contributors of America’s obesity and diabetes rates. When we consume more carbs than we need, our body automatically stores the excess sugar as fat. This sugar consumption runs in a vicious cycle as well: when we consume high-sugar snacks and meals often, our bodies begin to expect and crave them. So your morning pick me up of a latte and a cream cheese covered bagel causes your blood sugar to spike, then dramatically crash, which then leads to a candy bar before lunch, and chips before dinner just to keep from crashing again. 

 

It is VERY difficult to maintain a healthy diet while under chronic stress. So learning how to manage your stress can be a great first step toward getting back on track! If you feel like your stress is never ending, try a few of these tried and true tricks for managing it: 

  • Get 8 hours of sleep each night: getting enough sleep is so important for our bodies. It’s how we recover from a hard workout, recharge for the next day, and keep our metabolisms up. Getting those 8 hours is also critical for managing cortisol levels in the body. Our bodies are much more prepared to handle stress when we’re well rested. 
  • Meditation and deep breathing can do wonders for our stress levels. It may sound silly, but try to sit with both feet on the floor, sit up straight, and close your eyes. Really focus on your breathing and eliminate any thoughts from your mind, good or bad. Spend 5 minutes like this, breathing deeply. Breathing deeply helps slow your heart rate and blood pressure, alleviating the effects of stress. 
  • Exercise, exercise, exercise! Moving our bodies helps produce endorphins, which are basically the opposite of cortisol. Endorphins trigger a feeling of positivity within the body, combatting the effects of stress. Exercise is also great for mood improvement, better sleep, and improves self-confidence. Make sure to set aside some time every day to sweat and get your frustrations out! Making time in your schedule specifically for exercise reduces the chance that you’ll skip your workout, so make sure to plan ahead. 

 

Stress is inevitable – we all live crazy, busy lives and have more obligations than we can keep up with. Learning to manage your stress will have a huge impact on hormone control and your weight!

If you are looking for ways to better manage your stress and increase your weight loss, I CAN HELP!  My online program are designed to make healthy eating simple, taking the stress out healthy eating!  They are designed to increase your energy and improve your sleep therefore reducing stress and they definitely will promote sustainable weight loss!  I would love to work with you to finding and creating a healthy balance in your life!  Check out more info a the link below!

What is HIIT Training and is it Right for Me?

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Who out there absolutely LOVES spending an hour on the treadmill and then following it with the same workout each day? Anyone? No one? That’s what I thought. Oftentimes, when people think of “working out,” they think of treadmills, crunches, and machines at the gym. While all of these can definitely be proponents of a good workout, people often get bored and discouraged with doing the same thing every time they workout. A good solution to this problem? HIIT workouts. If you haven’t heard of HIIT, it stands for “high intensity interval training.” HIIT is just what it sounds like: you workout at a high intensity rate for a short interval, then follow it up with a less intense recovery interval, and then repeat. HIIT workouts should get you sweating and your heart rate up every time. If they don’t, you aren’t training hard enough! 

HIIT workouts are PERFECT for those of us who don’t have endless time to spend in the gym everyday (like myself). HIIT workouts should never be longer than 30 minutes, because at that point you begin to risk injury due to the high intensity. If you’re a beginner in the workout world, try incorporating HIIT in 5 minute timeframes: start with 5 minutes per workout the first week, then add 5 minutes each week after that (but not exceeding 30 minutes). HIIT is a great substitute for treadmill training and is typically much shorter than what people will typically spend on a treadmill. HIIT can include all kinds of exercises – form walking and running to burpees and jumping jacks. This is really beneficial because you’re much less likely to quit your workout regimen if you’re constantly trying different workouts. 

One great aspect about HIIT is the impact it has on your metabolism and the overall calories you burn during/after a HIIT workout. Your metabolism is boosted for about 2 hours after a HIIT workout, which is much longer than what you would experience after a typical low-intensity training session. And as far as burning calories goes? Consider HIIT your best friend. The body can continue burning calories for up to 24 hours after you finish your workout. So not only are you torching calories while completing the workout, you don’t stop burning them until the next day! 

Is cost something that is holding you back from adopting a consistent workout schedule? One of the most common reasons people give for not going to the gym is the required cost that comes with it. Another common reason is that gyms can be intimidating for those who aren’t comfortable with working out yet. HIIT solves both of these problems because it is both cost-effective and can be done at your own home (or anywhere with a bit of open space). HIIT workouts are driven by bodyweight, not added weight. So all you need is yourself and you’re all set for completing some interval burpees and sprints. And, no “gymtimidation” here: complete these workouts in your garage or backyard, where the only person you can focus on is yourself. 

Incorporating even just 1-2 HIIT workouts per week can boost your weight loss results, increase your strength, and improve your overall physique. If you are looking to feel better, eat healthier, and lose weight consider one of my online programs!  Use the links below for more info!  I would love to work with you!

 

If you are ready to to take your health and wellness to the next level consider joining one of my online programs!  Learn sustainable lifestyle changes to lose the weight and more importantly keep it off!!  Click below to sign up for my next session!

Get the Most Out of Your Exercise with Interval Training

We all know that exercise is important to creating the healthiest you.  Exercising boosts your energy levels, helps combat health problems like heart disease and diabetes and regulates your weight. The misconception is that you have to spend hours and hours in the gym in order to get the benefits from exercising and that is just not true.  More and more research shows that short burst of interval exercise has far more benefits than long steady state exercise.  This means less time in the gym with similar and even better results!

What is Interval training?  Interval training involves short burst of all out effort followed by a similar duration of recovery.  Interval training usually last 10-20 minutes.  The benefits are similar to strength training in that you continue to get caloric burn for hours after you exercise maximizing your results!  It is time effective, you are in and out quickly reducing the amount of time you spend exercising.  It will boost your endurance and you are more likely to stick with it!  You can also do it anywhere!  Switch between walking and jogging/sprinting or grab a jump rope and do it in your home.   To get even more results, combining interval training with specific dietary strategies ups the weight loss even more!  

So don't over think exercise, try interval training!  Pick a few days a week and give it a go to help you get back on track!

If you would like to learn more about how to implement interval training and what dietary strategies up the weight loss, get the most out of your surgical tool, get back on track with weight loss and most importantly learn to keep it off forever then join us for our next 6 week online program below!  I promise you will not regret it!  Click below for more details.

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