How to Stay Consistent with Nutrition and Workouts
When it comes to our health goals, consistency is key! Let's be honest: we're not always motivated, life happens, we travel, etc. It's not about perfection, but about doing something every day that will move us closer to our goals.
1. Find a type of movement you enjoy. You don't have to do CrossFit or OrangeTheory in order to make progress! If you like long walks in the park, then do that! You can add in a few lunges and jump squats to get your heart rate up.
2. Set short term-goals and tell someone about them. I know for me, I have a goal date in mind and I make sure my team knows so I have that extra level of accountability. No one wants to fall short, so when you tell someone else, it creates an extra layer to help you stay consistent.
3. Exercise in the morning before distractions happen throughout the day. Set your alarm 15-20 minutes early and bust out a quick HIIT routine. It sets the tone for the day and checks your workout off the list.
4. Plan, plan, plan! Have you heard the phrase, "Failing to plan is planning to fail"? Plan ahead with your snacks and meals. Take some time on Sunday to look at your week. Do you have dinners out? If so, look at the menu and know what you will order ahead of time.
5. Keep unhealthy foods out of the house. If you are the one doing the grocery shopping, this shouldn't be hard. You have to learn to take control if you really want to see the results you want. Also, know what foods you can't stop eating. Even if a food is healthy, you have to control yourself! If you know you'll eat an entire bag of nuts, don't keep them in your house.
6. Even when you don't feel like exercising, still do SOMETHING. Go for a bike ride, walk, or do a 10-minute HIIT workout. At least it's something, even when you are unmotivated. If you continue to do that, you will form a really good habit and snap out of the funk you are in.
7. Use the crockpot! It's so easy to throw something together and have it ready when you come home. If you need new recipes, here's the link to my Crockpot and Core ebook. All of the recipes are gluten- and dairy-free!
I hope these tips helped! As always, reach out if you have any questions. My goal is for YOU to succeed!
Written by: Lara Wasserman. You can find more good stuff on Instagram!
Benefits of Intermittent Fasting
By: Kelly Terwilliger
Isn’t Intermittent Fasting the same thing as starvation?
Although some of us may feel that way, especially at first, it is definitely not the same! Unless we are already underweight, IF can be a great way to shed some extra pounds. The idea is that our bodies use our stored fat as fuel, rather than food, for a determined and intentional amount of time. In other words, IF simply allows our bodies to use its stored energy.
So how exactly does IF work? Put simply, IF is cycling between eating and not eating. Every time we eat, we consume more food energy than we can immediately use, so some of it is stored away for later use. Insulin (the key hormone involved in storing food energy) rises when we eat, which helps us store excess energy. While our bodies are fed, we are not burning energy. However, when they are in a fasted state, our glucose and insulin levels drop, which causes the body to burn from elsewhere: our fat cells. If we are constantly in a fed state, our bodies don’t have time to burn any of the energy we have stored.
There are many different methods of IF, some more extreme than others; some people choose to fast for several days at a time! That isn’t necessary, and most people only fast for periods of 12-24 hours. Thinking about our history, it makes sense that our bodies would work in such a way; back when we were hunting and gathering our food, there were often periods of time when it wasn’t readily available, and we would have to fast.
Many people turn to IF for weight loss, which is great! However, there are so many other benefits, including improved insulin sensitivity, reduced risk of type 2 diabetes, reduced hypertension and obesity, and more. Additionally, IF may reduce the effects of of autoimmune diseases like multiple sclerosis, fibromyalgia, and and rheumatoid arthritis.
Is Intermittent Fasting right for you? Maybe! If you’re struggling with obesity, autoimmune disease, high blood pressure, or other weight-related health issues, it is likely a great option. However, if you are underweight or struggle with thyroid issues or adrenal fatigue, you may want to east yourself into it.
Written by: Lara Wasserman. You can find more good stuff on Instagram!
Photo by: Studio Hop
Carb Cycling for Weight Loss and Energy.
By: Kelly Terwilliger
Can you believe we are in the middle of March? I turn 40 in a few days and I have to say, I'm looking forward to celebrating with some of my favorite people!
Earlier this week, I did a FACEBOOK and INSTAGRAM LIVE on the benefits of carb cycling. If you missed it, here is the replay! I discussed the importance of fluctuating between high- and low-carb days to put your body into a state of confusion. Carbs give you energy, so if you are feeling tired all the time, it is time to try adding more carbs into your plan. I will say, there is a science behind it and that's what we discuss in my 6 week online FASTer Way to Fat Loss bootcamp.
So you’re probably wondering…..what exactly is carb cycling and is it for me? As mentioned above, carb cycling is an eating plan with alternating high and low carb days. You can eat your favorite foods on specific days of the week and restrict them on the other days. By following the plan closely you CAN LOSE WEIGHT and shed the unwanted fat. Sounds perfect, right?
So what are the benefits?
You can eat the foods you like.
It can fit any lifestyle. I know for me, I like to indulge on the weekends so I allow those days to be my higher carb days. I also make sure I lift my larger muscles like my legs and back.
You will have more energy.
You will build strong muscles.
Helps prevent hormone imbalance.
For more tips on carb cycling check out this podcast that Amanda Tress, the creator of the FASTer Way to Fat Loss, did with Dr. Stephen Cabral.
In the podcast, she talks about the benefits of carb cycling, intermittent fasting, whole food nutrition, and how rest is part of our program.
I am now enrolling for our next FASTer Way to Fat Loss online bootcamp. Click the link below and if you’re worried I’m going to tell you there will be endless amounts of cardio to shed those unwanted LBS then today is your lucky day! In order to lose weight we do a combination of carb cycling, intermittent fasting and 30-45 minute workouts. Our bodies need the right combination of proteins, carbs and fats to function efficiently.
How to stay fit during the
By: Kelly Terwilliger
With the holiday season in full swing the temptations are out and ready to destroy all that hard work you’ve put in these last few months. So how do we find balance during this holiday season and set realistic goals so that we enjoy life too? I have a few tips that are sure to help!
#1 Plan and track your workouts and nutrition. You have a holiday party on Saturday so have that be your “indulge” day. Plan your workouts and stick to your nutrition plan so that, when Saturday comes, you can indulge a little. Do not take a rest day until the day of the party and even then, if you can get something in then do it. If you stuck to your plan all week you will feel less guilt when you bite into that apple pie or enjoy an extra glass of Opus One.
#2 Carb cycle your days based on the plan you just mapped out. If you know you're going to a party or parties, be sure to have a low carb day the day prior and the day after to help offset your “indulge” day. This nutritional approach allows you to go between high and low carbohydrate and calorie days throughout the week to keep your metabolism guessing. For me, I like to do 2 high carb days a week then the rest is a low or no carb day. This allows for a guilt free plan and enjoy the finer things in life.
#3 Increase training intensity. High intensity workouts will keep your metabolism moving even after your workout is completed. This will ensure you continue to burn fat. Some suggestions are to decrease your rest periods, add in a plyometric moves, or incorporate sprints in between each set. Make a goal to do 3 days a week of high intensity work and stick to it. Promise your waistline will appreciate it. If working during your rest period doesn’t sound appealing, head over to the treadmill or elliptical and do an interval workout. Need a plan? Send me a quick message. I will be happy to send you something.
#4 After your big feast, plan for a big muscle group day such as legs or back. The extra foods you had before can be utilized and I will guarantee you will have an awesome workout and feel extra strong. Doing DVD’s at home? Double up and do legs along with cardio!
#5 Exercise raises serotonin levels and can reduce your heart rate, blood pressure and stress hormones. You may think you don’t have time to get a 30 minute workout in but you’ll actually feel calmer and more confident when completed. If you don’t have time to get to the gym do something at home. My “go to” for all my clients is something as simple as this.
200 lunges, 100 jump squats, 100 weighted crunches, 5 minutes total planks. No weights are required and it will for sure get your blood flowing and empower you to stay on track with your nutrition throughout the day.
For more tips and tricks on how to stay fit during the holiday’s send me a message. My true passion is to support YOU in your health and fitness goals and empower you to succeed!
I start my very first FASTer Way to Fat Loss® 6 week online bootcamp 12/31! Join my waitlist to guarantee your spot! https://goo.gl/forms/Ev19LArDyQ72vLqk1
Personal Journey to Balancing my Hormones
Several months ago, I decided to reach out to a Functional Medicine doctor. I was having some hormone issues with brain fog, acne, and my hair was falling out in excess. I was tired all the time and was slowly seeing the scale creep up even though I was eating the same and working out 5 days a week. When I discussed this with my OBGYN, he said that progesterone should help. I was open to taking it because I had been on it in the past. He also said I needed it since I was on the estrogen patch.
After 3 weeks of taking it, I started to feel the side effects. I was getting rashes all over my body, having chest pains, anxiety struck at random times and my emotions were on a wild roller coaster ride. When I discussed this with my OB, he told me that he would prescribe me anti-depressants. I told him I wasn't depressed and that I thought it was the progesterone. He said, "well just try it and see how you feel." I NEVER picked them up.
I started thinking about everything and realized this doctor wasn't the right fit for me. For those that know me, follow me, love me, you know I will do ANYTHING the natural way before I result to pills. I was able to beat high blood pressure and reverse my osteoporosis with nutrition. It's a heck of a lot cheaper than pills and I like to eat so that’s a WIN/WIN for me! I felt that my regular OB was trying to mask the symptoms and not fix the underlying causes, so I started to do my own research. Sometimes you have to because you know your body way better than anyone else. I immediately looked up Functional Medicine doctors here in Dallas and knew that was the route I was going to take. I've used a functional medicine practitioner before to support me in my battle with high blood pressure and osteoporosis, so I was comfortable with their approach. I know they get to the root cause verses masking symptoms with pills.
The minute I walked into the clinic, I felt a sense of relief. The functional medicine doctor performed a number of tests which included blood work, checking my thyroid, vitamins, etc. I also had to do a few home tests including a saliva hormone test. This was kinda weird but I did it. When I got the results back, we saw that I had a good amount of plastic and heavy metals in my body. She also saw that my hormones were off...duh...and that I had leaky gut. I questioned this because as you know, I eat healthy. I'm human and I do eat the NO NO's every once in a while, but I'm not a walking french fry!
The doctor said that I may not have the symptoms that most people have, but my prior high blood pressure and osteoporosis are signs that my nutrients are not absorbing properly. She said that I may be consuming "healthy foods" that do not agree with my body. For instance, I found out eggs and nightshades do not agree with me and I eat a TON of them. Could this be what caused my symptoms along with my hormonal imbalance? If I avoid these foods, will I still have some hormonal imbalance? Maybe its the plastics and metal that are throwing me off? Who knows. That's what we are currently investigating. She suggested I get rid of the plastic containers I've been using along with any plastic water bottles. She also suggested I take Epson salt baths to help detoxify. The last thing she suggested is to start an elimination diet.
I've seen clients and family members have great success with elimination diets so I know they are the REAL DEAL. I knew it would bechallenging, so I got myself mentally prepared. I started July 1, which probably wasn't the smartest since July 4th was right around the corner and I had family coming to town a few days after, but when you are mentally prepared you just go for it! It's kind of cliche to say, but I do feel better! I'm sleeping better, have no brain fog and have a ton of energy even though I'm not allowed any caffeine! I had to slow down on my workouts though which has been hard for me as you can imagine. I'm not too concerned though, because I'm down to my regular weight vs 10lbs heavier.
My dietitian has been helpful but I have been loosely following The Elimination Diet book by Alissa Segersten and Tom Malterre. It's been a great resource as I reintroduce foods back into my meal plan. Here's the link on Amazon if you want to purchase it and go through the entire protocol to find the foods that are your triggers. https://www.amazon.com/Elimination-Diet-Discover-Making-Tired/dp/1455581860/ref=sr_1_1?ie=UTF8&qid=1533248162&sr=8-1&keywords=the+elimination+diet+book
Now just to make something clear, I am in no shape or form being a negative Nancy about western medicine practices. I have a few clients and friends who are nurses and doctors, and I respect them so much. I share this story with you because I didn't feel like my OBGYN was listening to what I was saying. Instead of going to another doctor I felt it would be the best thing for me to see a functional doctor since I've seen the results in the past with them. The takeaway should be to listen to your "gut". I didn't feel that something was right. Just because someone is an MD doesn't mean he knows everything about YOUR situation. Find the person who will get to the root cause. There are so many autoimmune disorders popping up daily that doctors prescribe meds for. What would happen if they prescribe food? Think about that for a little while.
Some of you have been asking when the next FASTer Way to Fat Loss 6 week bootcamp will be. Here is the link with the most recent start date. I'm going to incorporate some of what I'm learning to help heal gut health, reduce inflammation and balance hormones naturally in the meal plans. Most recipes are already gluten and dairy free which is a great start! You can also jumpstart the process with this Crockpot and Core Ebook. If you think you may be interested, let's schedule a quick consult and go over your goals. Head over to the WORK WITH ME tab and click CONTACT ME.
As always, thanks for being a great support to Results M~Fit. I couldn't do what I love without you all! If you follow me on Instagram or my Facebook Like page, I will keep you posted! I'm happy to share my tips and tricks that kept me on track and sane....Well kinda. Until then, wish me luck.