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Update: Candice’s weight loss journey

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Transformation of the Day: Candice lost weight and kept it off by committing to a healthy lifestyle. We’ve followed her story since 2021 after she lost 94 pounds. She realized that she had to train her mind as well as her body during her fitness/wellness journey.

Candice before and after weight loss

Social Media:
Instagram: @_candygrams

June 2021 – 226 pounds
Nov 2021 – Tummy Tuck and excess skin removal 
I currently weigh 222 pounds.  My goal weight is 210-225 lbs because it fluctuates based on how heavy I’m lifting.

The picture in the pink dress was the last picture I took at a weight of 226 pounds in 2021, right before I had my tummy tuck. The other after pictures were taken within the last 3-6 months.

Candice before and after weight loss

My exercise routine has been cardio and weightlifting. I still weight train four days a week and do cardio three days per week. I keep Sundays for myself, so I do not work out whatsoever. 

I’ve never been happier. I hope this encourages someone to keep going. I’m down over 100 lbs from working out since 2018

Tell us more about the actions you’ve taken to maintain your success?
I’ve consistently stayed in the gym at least four days per week. Weight training made a drastic difference in my results.

I’ve also mastered portion control. I don’t eat what I want all the time. But when I do, I never overindulge.

  • High protein meals.
  • Shakes/smoothies.
  • I’ve cut liquor to a bare minimum. I might have a glass of wine once a month now. Liquor works against you!

What is the biggest lesson you’ve learned so far?
I learned that the mirror is lying! I know that sounds crazy, but body dysmorphia is a real thing!! No matter how often I’m complimented or told that my transformation is admirable, I don’t see it sometimes.

Before and after weight loss

You have to train your mind more than your body. Celebrate your goals and stop comparing your results to others. If you compare your results, you’ll become unmotivated and eventually lose sight of what and who you’re doing this for… which should be you!!

What advice would you like to share with women who want to lose weight?
Girl, just start.

  • Start with evening walks.
  • Find a tribe or a friend who is serious about taking control of their health.
  • Join that exercise class.

Remember, NOBODY is paying you any attention in the gym, so go grab the weights!

Take measurements or track with waist beads, and set a schedule to check the scale once a month. A scale could be lying to you if you’re lifting weights.

Lastly… the change comes from within. Be prepared. Once you’ve started this journey, so many other aspects of your life will change. You’ll learn to set non-negotiables and boundaries. You’ll love yourself more! People will think you’re being weird or acting differently, but what you’re really doing is transforming into a healthier version of yourself.

Read more about her story in the post from 2021.

Candice before and after weight loss

5 Tips for Dining Out While On Your Weight Loss Journey

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eaitng out in a healthy wayWeight loss shouldn’t be a lonely journey, but it can feel that way at times. One of those times is when you are dining out but you the only one eating healthy.  Questions about your eating habits, people trying to get you to jump off the clean eating wagon and watching your friends eat what they want can be a real drag.  Eating out with your friends and loved ones is something you can’t avoid.  Thank goodness that there are several ways you can still eat healthy and avoid loading up on empty calories. The following are 5 tips that will help you focus on your weight loss journey while dining out:

#1 Don’t Fall for the “Restaurant Food is Healthier than Fast Food” Myth

It’s common knowledge that fast food helps to make you overweight. However, is the opposite true? Is a meal at a dine-in restaurant healthier? Unfortunately, no. In fact, depending on the entrée being served, it is possible that a meal that appears to be reasonability healthy can give more you calories than the average fast-food meal, even when you don’t include desserts and appetizers. Do your research. Many restaurants provide nutrition information for their menus online.

#2 Don’t Starve Yourself Before a Big Dinner

People who are watching their weight have a tendency to skip lunch if they are eating out at night. However, as experience shows, this practice is actually counter-productive to your weight-loss efforts. You skip lunch, which makes you hungrier than usual at night, and for the most part, this results in going all out on the appetizers and salad bar before you even start the main course.

What you should do instead is eat a lighter lunch, along with some healthy snacks, to keep you going till dinner. Examples include:

  • Salad with chicken and veggies
  • Whole grain rolls
  • Low-fat yogurt
  • An ounce of almonds
  • Low-fat cheese (a cube or so)

#3 Focus on your Hunger, Not on the Aroma

For people who love to eat, just the smell or sight of restaurant food can trigger hunger. This of course, is psychological, and it can cause you to eat more than your body requires. Instead, you should concentrate on how hungry you really are. There are some tricks to help you keep your mouth under control when you are exposed to your favorite delicacy:

  • Take in the atmosphere. You are out with loved ones, so enjoy the moment and engage in conversation. That way, you will be content with smaller portion sizes
  • Eat slowly. Chew one bite liberally and take brief pauses before you go for the next one. This only becomes a habit with deliberate practice. When you do this, instead of gulping everything in, you know when you had enough of a meal

For optimum results, don’t eat more than three-quarters of whatever’s on your plate. Nutritionists suggest that this simple step can help you cut down as much as 300 calories off your meal when you are eating out. The best part is that eating ¾ of the meal makes you full, which makes it easy to let off the remaining bites.  Portion control works.

#4 For a Few Dollars More

You may be tempted to go for the ‘upsize’ at your favorite takeout not only because you love to eat, but also because it is good value on money, right? Unfortunately, this is not a win-win situation, for even if you are paying just a dollar for a larger size, you may be taking in at least 70 extra calories. Along similar lines, you should also stay wary of meals promoted as ‘light’. While restaurants promote these meals as healthy, but there always a chink in the armor. For instance, a large steak with gorgonzola cheese and vegetables cooked in butter maybe low on carbs, but it is certainly brimming with saturated fat and calories.

#5 Order Wisely

When going for the salad, fill your plate with veggies, greens, chickpeas, and low-fat dressing instead of cheese, croutons, and mayo. Likewise, if you can’t resist the urge to have a steak, go for small servings of tenderloin, strip, or flank steak instead of a 10-ounce rib-eye!

With a few exceptions, all restaurants offer a variety from which you can pick healthy options. Also remember that since it is your weight loss fight that is at stake here, be bold about your selections and do not succumb to peer pressure.

eating out while losing weight

Recipes and Resources for Week 1 – 21 Days of Clean Eating

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Thank you so much for joining our October Clean Eating Challenge. Here are the resources for Week 1.

How to Eat Clean

Meal Plans

Recipes

Chelsea lost 60 pounds

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Transformation of the Day: Chelsea lost 60 pounds. After a wakeup call on the scale and a pre-diabetes diagnosis, she started taking practical steps to create a healthy lifestyle. She shared some great tips with us. Check out her transformation journey.

chelsea before and after

What was your motivation?
I knew something had to change when I stepped on the scale and my weight was close to 240 pounds. I’m 5’5″, so at that weight I was considered obese. My doctor told me I was pre-diabetic and if I didn’t lose weight I would most likely develop diabetes. From that day on, I dedicated my life to becoming a healthier me.

Three years later, I am down 60 pounds. I am no longer pre-diabetic and I feel amazing. This journey definitely wasn’t easy, but if I can do it anyone can. I hope my story inspires others!

How did you change your eating habits?
I prepared my meals at home and restrained myself from eating out. Eventually, I cut out dairy, grains, beef and pork.

What did your workout routine look like?
I started off by doing Zumba 4-5 times a week. The weight started falling off when I started weight training 6 days a week. Now I workout twice a day 6 days a week and eat clean.

When did you start your journey?
July 2014

What is the biggest lesson you’ve learned so far?
The biggest lesson I’ve learned so far is to remain consistent, set small, short term goals and plan meals and workouts ahead of time.

What advice do you have for other women who want to lose weight?

  1. Surround yourself with individuals who support your goals.
  2. Track your meals.
  3. Prepare meals at home.
  4. Drink water…a lot.
  5. Develop a workout regimen.
  6. Eat less grains and dairy.
  7. Reward yourself for achieving your goals.

Instagram: @royalcee_

chelsea before and after

chelsea before and after

Don’t Let Gym Intimidation Stop You From Working Out

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Avoid gym intimidation tips

You’ve decided to take your wellness journey seriously and join a gym. There’s just one problem: you’re not comfortable working out in front of other people. Whatever the reason may be, the stress and anxiety at the thought of being in a gym is enough to keep you away.

Maybe you’re out of shape due to a lack of exercise. Maybe you’ve gained weight and are worried about people staring at you. Perhaps you have no clue how to use the weight machines and equipment. Maybe you’re intimidated by fit people you see in the gym. It could be that you simply have no idea what to do when you get there. You just know you’re going to embarrass yourself.

Want in on a secret? You’re not alone.

One thing is for sure: you won’t get over your own hang-ups if you don’t work at it.

You CAN feel free and comfortable in the gym. Don’t let gym intimidation stop you from working out. Here are some recommendations to get you started on your journey to a fitter you:

It’s all in your head

The majority of gym goers experience apprehension for one reason or another. In one study, nearly 65% of women admit to avoiding the gym due to anxiety or fear of being judged. Some people are better at hiding it, and other people have been able to move on from their insecurities. However, the same study found that you’re about twice as likely to feel like you’re being judged, than you are to actually be judged.

Chances are: unless someone is making a point of making you uncomfortable, they aren’t judging you at all. You could actually be their source of motivation!

Remember why you’re going to the gym, and write down your goals.

Whether you’re trying to get in better shape for a specific event or making a dedicated effort to take control of your health, write down your “why”. Avoiding illness? Class reunion coming up? Wedding? Making sure you’re healthy enough to be there for your loved ones? What is your Big Why?

Whatever the reason, write it down and put your “why” somewhere you can see it regularly.

Then, set SMART goals and refer to them regularly. SMART goals are:

  • Specific
  • Measureable
  • Attainable
  • Relevant
  • Time-Bound

This is a proven system that you can apply to almost any aspect of your life. You can find a fitness-specific template here, or get creative and make your own. Make sure you have short-term and long-term goals.

Reminding yourself why you need to go to the gym and having set goals and timelines will keep you focused. You’ll be less likely to talk yourself out of the gym if you remember why you need to go.

Find the right gym

Unless you live in a very rural or isolated area, chances are you have several gym options to choose from. Price, hours of operation, and location will all play a role in your decision – but those shouldn’t be the only factors. Some gyms cater to hardcore fitness enthusiasts, while others specifically target the average Joe. There are even female-only gyms!

Make an appointment for a tour of the facility. Try to go during the time of day you expect to be exercising to get an idea of how many people will be there. Do they offer a free consultation or a trial membership for free? If so, take advantage of it to familiarize yourself with the equipment and personnel.

A gym’s culture and atmosphere can vary a lot from location to location and even by the time of day. You’ll just need to do some research to get started.

For more tips on choosing the right gym, give this article a quick read.

Get a workout buddy

There is strength in numbers! Having a workout partner increases your odds of success in SO MANY ways! First of all, you’re less likely to bail on a workout if you’re meeting someone. Secondly, unless you’re at vastly different fitness levels, you’re both going to be struggling together.

Chances are that you know someone who is in the same spot as you are, fitness-wise. If not, ask the gym manager if anyone is looking for a workout buddy. Make a commitment to each other and yourselves to hold each other accountable. You’ll feel more comfortable when you’re not alone, and you can cheer each other on.

Another great place to find a workout buddy and make friends is in the exercise classes offered by your gym.

Don’t go to the gym without a plan

When you fail to plan, plan to fail. If you walk into the gym without a plan of action, you’ll probably spend most of your time there deciding what to do than actually working out. This will only make you feel more self-conscious.

Use a workout journal, an app on your phone, or download a template from the internet. Find a plan that is realistic, but challenging given your current level of fitness. Some gyms even have mobile apps specific to their equipment and locations!

Here are some sources to help you in this area;

Bottom line: You can totally do this. Don’t let a lack of planning, accountability, or fear of being judged keep you from doing what you need to do. YOU are in control – you’ve just got to start somewhere and make it happen! We all start as beginners.

Simple Strategies for Beating Emotional Eating

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Beating Emotional Eating

You’re stressed, sad, upset, or just in a crummy mood. How do you respond? If your first instinct – consciously or unconsciously – is to reach for food, then you are likely eating for comfort. This is known as emotional eating.

Emotional eating is actually a very common coping strategy for stress. Some emotional eaters are aware that they do this, but most really aren’t. Food actually can make you feel better, and your brain is smart enough to make the connection that if you eat something you’ll feel better. For those struggling to lose weight, an emotional eating is one of the fastest ways to sabotage your diet plan.

Depending on the type of food consumed, eating releases the feel-good hormones: endorphin and dopamine. The usual offenders include any form of refined carbohydrate, spicy foods, and sweet drinks (including soda and alcoholic beverages).

“The human brain is easily tricked by pleasure foods as they confuse the brain’s regulating systems. In North America, it seems we get the most pleasure from refined carbohydrates, vegetable oil, and diet pop to name a few. Refined carbs – empty-calorie foods – may make us feel good, but because the brain seeks micronutrients and empty-calorie foods like white bread, pasta, cake and cookies don’t provide these micronutrients, the “eat more” signal typically stays on. It also turns out that vegetable oils – found in most snack food – may be making us stoned! Vegetable oil promotes snacking because new research suggests that it plays on endocannibinoid receptors much the same way that marijuana causes the ‘munchies.'” – DoctorOz.com

The good news is that emotional eating can be controlled.

First: How do you know if you’re actually hungry?

It is possible that you are genuinely hungry, even if you have a tendency to be an emotional eater. Ever gone into your pantry out of boredom, just to discover that nothing actually looks good? Give yourself a simple test: Are you hungry enough right now that you would eat raw broccoli? If you’re not physically hungry enough to chow down on a plate of greens, then you’re emotional eating. If that sounds good, then eat!

What this test can help you reveal is whether you want to eat food in general or if you are being guided by cravings for a specific food that will serve as medicine for your emotions, feelings or emptiness.

What should I do now that I know I’m not physically hungry?

Be mindful: How do you feel right now? Are you stressed? Bored? Sad? Are you in pain? Depressed? Anxious? Tired? Are you eating because you’re unhappy with how you look or because you feel alone? The triggers for emotional eating can be as varied as the people who do it.

The trick is to learn to recognize your triggers. Keep a food diary to help you recognize patterns. Write down what you ate, when you ate, and how you felt at that time. Turn this new knowledge into action and channel your energy elsewhere. Here are some good options:

Exercise

If you’re looking for endorphins, exercise is an infinitely better way to get them. Endorphins act on the same opioid receptors as sex, food, and narcotic painkillers. Some athletes refer to the post-workout feel-good as a “runner’s high”. If you don’t have a lot of time, do a few push-ups or find some stairs to go up and down a few times. If those aren’t options, go for a short walk.

If you know that you’re going to find yourself in a triggering situation, make arrangements to exercise beforehand or right after. Already engaged in stress eating, burn off some of those calories with exercise. Better yet, make exercise a habit and benefit your emotional and physical health at the same time.

Play a game

If you’re in need of a distraction, find one that won’t add unnecessary calories to your diet. Playing cards, playing Candy Crush on your phone, playing fetch with your dog… Find something you enjoy! Just be careful not to replace one addictive behavior with another.

Do some housework

Cleaning your living area is a great way to channel your energy into something productive. It may be that you’re overwhelmed by housework (maybe it’s your trigger?), but you have to start somewhere. Instead of dirtying some dishes, reorganize your living space one area at a time. Let go of any items that you’ve been meaning to get rid off. Let the cleaning and reorganizing of your home be symbolic of the physical transformation you are engaged in. Most people feel more at ease when there’s less clutter and messiness anyway.

Talk to someone or use a journal

Some emotional eating triggers can’t be fixed with a simple distraction or exercise – and that’s ok! You may just need to talk to a friend, or you might need to see a counselor or therapist. Don’t feel bad about taking advantage of either option.

Should you find yourself not wanting or able to talk, consider journaling. The mental and physical health benefits of regular journaling are well-documented, even in clinical studies. You’ll get to know yourself better and be able to process your thoughts and feelings more effectively.

Lastly, remember that YOU have control of your actions and your body. Emotional eating doesn’t have to control either one if you don’t want it to. 

7 Practical Fitness Tips Anyone Can Follow

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simple fitness tips

Every day there’s a new exercise trend. You may not be looking for a “quick fix,” but you need the right information to know you’re doing what’s best for your body. You are building a healthy active lifestyle, and that takes time, patience and research. To get started, stick with these seven easy tips to keep your workout plans on track and work your way up to whole body fitness.

1. Keep Moving

Create an active lifestyle. Even on a rest day, you should get up off the couch. You don’t have to do a vigorous workout every single day, but you are working to create a lifestyle that includes regular exercise. Take a walk outside for some fresh air or take the stairs instead of the elevator. Gentle stretches, doing yoga at home or a hike in nature can help keep the blood flowing.

2. Combine Exercises

Getting on a StairMaster or treadmill is a great way to improve endurance, but you can step it up by adding some free weights. You shouldn’t overdo it, of course, but once you’re comfortable, pump your biceps with some light dumbells to help increase muscle mass. High Intensisty Interval Training is also a great way to combine cardio moves like jumping jacks and high knees with strengthening moves, like squats and pushups.

3. Drink Water

Staying hydrated gives your body the support it needs. The widely accepted minimum is 64 oz or eight 8 oz glasses of water per day, but you may need to drink more if you are doing strenuous exercise. The amount of water you need to consume depends on a number of factors, including weight and activity level.

“It depends on your size and weight, and also on your activity level and where you live,” Nessler says. “In general, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day.” For example, if you weigh 150 pounds, that would be 75 to 150 ounces of water a day. If you’re living in a hot climate and exercising a lot, you’d be on the higher end of that range; if you’re in a cooler climate and mostly sedentary, you’d need less.” – WebMD

4. Chart Your Progress

Track your workouts, but don’t obsess over the numbers. It will take time for your body to get stronger. Record how much weight you are able to lift. Record how long you were on the treadmill and how many Zumba classes you took this week. Review your log every couple of months to remind yourself how hard you’ve worked and what you’ve accomplished, in order to stay motivated.

5. Do a Little Bit at a Time

Instead of just saving fitness for a designated workout hour, you can do exercises while completing errands around the house. Put in a few standing push-ups while cooking or circle the block when you go get the mail. If you are at a desk at work all day, have dumbbells handy to do a few arm lifts during your break. Take every opportunity to work some exercise into your day, at home, in the gym, at work, etc.

6. Take the Tough Route

Life is made up of shortcuts. Avoid them if you want to lose weight. Take the stairs instead of the elevator and walk instead of using those motorized sidewalks in airports. Every little bit counts and it will become easier over time. Eventually, what was once challenging will just be part of your daily active lifestyle.

7. Celebrate Success

Remember, it takes motivation and willpower to get in shape, and it’s not always easy. Acknowledge your success daily — and remember success is defined however YOU want. Getting to the gym, sticking to your healthy eating goals or doing one extra push-up are all accomplishments that have meaning. Post inspirational messages around your house to fill you with support for what you are doing.

Fitness is about personal wellness — so listen to the experts, but more importantly, listen to your body and your own doctors. Do your research and be patient.

Tips For Going Vegetarian When Your Partner Isn’t

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partnergoingvegetarianThe health benefits of a plant-focussed diet are causing a huge rise in the popularity of vegetarianism. On a global scale, people are taking notice of this more ethical (depending on your point of view) and environmentally friendly way of eating. People are drawn to claims of boosted energy and possible disease prevention benefits. Many people feel that going vegetarian promotes physical and mental wellbeing.

If you are one of the thousands of individuals interested in transitioning to a vegetarian lifestyle this article will help you navigate the tricky waters of what to do when your partner isn’t on the same page! Careful preparation for how this change could affect your relationship will help you to avoid conflict and calmly prepare for any challenges ahead.

Note: These tips can also come in handy when dealing with how your choice affects children. However, many people go vegetarian without making any changes to how their partner or family members eat. You may only change the meals that you eat, but that can still cause some issues with the folks around you.

Fear of Change

The human mind naturally fears change and prefers stability – this is an evolutionary trait which keeps us generally safe and content with life. However, many people experience a ‘tipping-point’ when the fear of a change is outweighed by the drive or desire to do something different.

What was your ‘tipping point’ for wanting to become vegetarian? Perhaps it was seeing an emotive movie about animal welfare or learning about the health impact of meat. This is the ‘spark’ or ‘fuel’ you will use to overcome fear and make changes in your life.  However, this is YOUR tipping point and cannot be transferred onto another person, it is highly personal.

Your new desire to change your diet will inevitably impact the lives of those around you, especially your partner. But, since your partner has not had their own tipping point experience, if you suggest, or even hint, that they should make drastic changes to their diet (especially involving some of their favourite foods) they will more than likely experience fear. This is perfectly normal and to be expected. This fear can be significantly reduced with good communication and planning.

Understand the Impact

The first step is to think about the impact your choice will make on your partner. This will help you understand and plan how to better prepare yourself and them for your transition. Note: We are talking about your transition. Do not assume they are ready or willing to make such a change. In their own time, your actions may inspire change but it would be a big assumption, and imposition on their free will, to assume they would like to follow your choices.

Start your exploration of the situation with some questions:

  1. Do you typically eat together and who does the majority of the cooking?
  2. Can your partner prepare food for himself/herself – what did they do before you came along?
  3. What percentage of your shared diet is meat-centric?
  4. What aspects of your social life are focussed around food?
  5. What is it you want for yourself and why? – For example, Are you cutting meat out or just cutting back on it? Have you been directed by a medical professional to make this change due to illness?
  6. What are your boundaries and where are you prepared to be flexible? For example, preparing and  cooking meat for others?
  7. What fears or concerns might your partner have (about their food or your decision)?

Communicate What you Want

The ability to calmly and rationally discuss your life together is key to a successful relationship. Finding the right time, place and information to deliver to your partner will be much more effective than simply blurting out your decision to radically alter an aspect of your shared life together in a text message. Plan and prepare for the best way to communicate your desires and needs to your partner:

  1. Learn the benefits vegetarianism offer so you can confidentially talk about your decision.
  2. Think about the foods you and your partner enjoy together and research vegetarian alternatives.
  3. Empathise and listen to their concerns (you may find underneath the fear, you share similar desires).
  4. Understand this is your choice and cannot be forced upon anybody (use “I want” not “we” or “should”). You may have to compromise. That’s what relationships are about.
  5. Plan your transition, small steps are easier to adopt and more successful in the long run (for both of you).

Food Harmony

There is a misconception that healthy food is bland and tasteless. Find flavours, textures and temperatures that work for you both and enjoy experimenting to find what hits the spot. Planning is crucial to tasty delicious vegetarian meals – simply swapping some meat for a lump of tofu won’t win you any points! However, there are meals, like salads, pasta dishes and stir fry, where meat can be easily added or taken away.

Trying out new foods and new restaurants together can be a lot of fun – eating the same over-cooked vegetables and plain salads is a lot less fun. After communicating what you want and understanding your partner’s needs you can look for ways to ensure your food meets all your nutritional, social, financial and taste requirements.

To change your diet and find harmony with your partner, you will need a variety of recipes and probably some new cooking skills. Here are some quick tips for the new vegetarian chef in you:

  1. Meat adds flavour – Find new sources of flavour in herbs and spices.
  2. Find quick wins – Add more vegetables to an existing favourite and gradually reduce meat content.
  3. Plan your meals – Last minute frozen meals do not empower a health conscious diet. Plan out your options so that you have plenty of variety and don’t always opt for vegetarian junk food.
  4. Research recipes – Reviewing food photos together could spark some dining passion. Pinterest is your friend.
  5. Add instead of taking – Adding new foods and flavours is more comfortable than taking favourite foods away!

Your choice! Your life!

In the end, it comes down to personal choice. How you choose to nourish yourself with the items you put into your body is completely up to you and learning as much as possible about plant-based nutrition will give you the confidence to stick to your decision.

If your partner is at least willing to try a few new items, you might find that gradual steps, new and exciting tastes combined with information about the health benefits (especially increased energy and libido!) can steer them towards your way of thinking. However, you might not. They may be very, very happy with meat for every meal and have total resistance to change, and that’s ok too.

By listening to the fears and objections of others, seeking middle ground and gradually taking small steps you can achieve huge positive changes in any area of your life, including improving your health and wellbeing with a plant-based diet.

References

5 Exercise Mistakes You Could Be Making

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exercise mistakesExercise is incredibly beneficial to the body, as health experts assert that it can help prevent various illnesses and help the body perform at optimal level.*  You’ll also be more likely to have more energy and just feel better when you exercise regularly. Even moderate exercise, like walking, can make a difference in your mobility and health in the long run. However, like anything else, fitness should be approached properly. As you move forward with a commitment to exercise regularly, keep the following tips in mind regarding bad fitness habits. If you find yourself doing any of these things, it is time to make a change and start approaching your fitness routine differently.

1.   Not fueling your body for exercise

Your body spends glucose (sugar) while you work out, and you need to have some stored in the body before you start exercising. Glycogen can be found in the liver and muscles and you’ll also find sugar in the blood stream after meals. The lack of glucose in your system can cause your body under perform while working out. You may also feel dizzy and weak afterwards. For optimal results, have a small, healthy snack or meal an 30 min to an hour before working out. Here are some ideas on what to eat.

During the first 15 minutes of exercise, most of the sugar for fuel comes from either the blood stream or the muscle glycogen, which is converted back to sugar. After 15 minutes of exercise, however, the fuel starts to come more from the glycogen stored in the liver. After 30 minutes of exercise, the body begins to get more of its energy from the free fatty acids. As a result, exercise can deplete sugar levels and glycogen stores. [Joslin.org – More info on low blood sugar and exercise]

2.   Working out without stretching first

It is well known that stretching before exercise is important, yet a lot of people still avoid it. This is a huge mistake, as the absence of proper stretch routines can have negative consequences, such as muscle strain, limited range of motion or injury. It is also important to stretch the correct way. If you have any questions regarding stretching, do some searching on YouTube for fitness experts who will show you the correct way to stretch. Or, if you attend a fitness center, ask a trained fitness instructor to teach you. Before you begin your exercise it is best to do about ten to fifteen minutes of stretching and warming up the body.

Skip the Pre-Workout Stretch – Your muscles should be warm before you begin your stretching. Do a warmup before a workout that simulates the movements you’ll be doing in order to warm up and prepare your body. Stretch after the workout when your muscles are already warm. – LifeHacker – More info on stretching

3.   Only focusing on cardio

Cardio is useful and does burn fat effectively, but you should not focus solely on this type of exercise. For optimal results, combine cardio with some strength training. Many women ignore weight training due to a belief that they will get “too bulky” or not look feminine with muscle. That’s a  mistake. You will not just gain mass quickly from lifting light to moderate weights. Body builders and fitness competitors really put in work in the gym and work on perfect their eating plans to build lots of muscle. Don’t be afraid to use moderate to heavy weights because muscle burns fat and helps you keep your curves. Mix up your routine with different types of exercises. Do some pushups, some burpees, some lunges and some cardio. Then, finish with weight training. Ask a gym personnel, to show you the ropes and how to use weight machines. Go online and look at videos to see proper form and beginner routines.

4.   Using the same workout routine all the time.

People tend to choose a certain exercise routine and stick to it every time they visit the gym. This is not the way to go if you want your body to continue progressing as you work out. Your body gets use to the process you put it through, and if you repeat the same exercises over and over again, they will eventually reach the peak of influence. Your body won’t be challenged to grow and get stronger. You may also be unbalanced in terms of some body parts getting a lot of exercise and others getting very little. That’s why it is important to change up the types of exercise you put yourself through every couple of weeks or so. For example, find 4-5 routines you like (cardio, weight training, HIIT, Zumba, workout DVDs, etc.) and rotate them through the course of the month.

5.   Pushing too hard

When it comes to fitness, try not to push yourself TOO hard. It’s great to have passion and motivation, but if you push too hard, too fast, you could end up burned out or injured. Many people want results fast and overdo their efforts as a consequence of that desire. The flip side of that is the high probability of injuries and lack of motivation when you don’t see quick results. If you’ve worked hard to establish an exercise routine that benefits your body, don’t mess up all your hard work by pulling a muscle that will make it impossible for you to continue. Know your limits and give your body a chance to rest and recover.

It’s wonderful that you’re interested in fitness and committed to working out, but avoid doing the things that could bring you harm. Keep these tips in mind as you move forward with your fitness regimen, and you will have a healthy, fit body before you know it. Not only will your body benefit, but you will have more energy, a more positive outlook on life, and generally feel happier.

* http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

Resources: Don’t Drink Your Calories

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infused water

detox water
Infused Water Example: I add 3 lemons, 12 oz of ginger/lemongrass tea, and 2 tbsp of apple cider vinegar to 64 oz of distilled water.

It’s time to cut out all soda, diet drinks, store bought, sweetened tea and store bought juice from concentrate. Commit to drinking lots of water! 64oz is a great minimum, but it’s up to you to determine what is right for you body.

Don’t try to drink your water all at once and don’t feel like you have to drink a whole gallon. Space your beverages out over the course of the day. You can also drink freshly brewed tea, freshly made juice and homemade smoothies you make at home.

Tip: Try Infused Water! Add fruit, cucumbers, mint, brewed tea and natural sweeteners (like, stevia, agave, etc) to your water for more flavor. Recipe links below.

Here are some helpful links to help you stay on course this week:

Articles:

Recipes

Tools:

Amazon Affiliate Links

Remember: If you have health issues, (kidney or bladder related-issues especially), too much water could cause a problem. The same with too little water. Dehydration is not good for anyone. If you have known medical issues, follow your doctor’s orders when it comes to drinking water. (More info on drinking too much water.)