Tag: weight control

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Five Ways to Stay Fit at Home

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5 Ways to Stay Fit at Home

There are plenty of ways to stay fit at home, but here I am going to dig a little deeper to the how of it!

You might be asking yourself, can I really be successful at staying fit when I’m working out at home?

The answer is, yes. Let me show you. It is indeed possible. I did it for 6 years, alone, as a mom of 5, and without more than a couple sets of dumbbells, a yoga mat and portable pull-up bar. Annnnd bands. Gotta have bands.

If there were ever a time when home workouts were abundant, now is the time. They are literally everywhere!

The Coronavirus gave plenty of people a great opportunity to give in to desired excuses.  For some, it provided motivation to start making up all sorts of weird and interesting workouts. For others, it was a convenient excuse to quit working out altogether.

What is it that makes a home workout work vs. not though? Is it the actual workout or is it something deeper?

I have already talked about working out from home in my article,  Working out at Home.  I point out a very specific thing that you must have if you are going to work out at home. (For suggested home DVD workouts, please visit that article).

One must be self-motivated and have a strong drive to be self-committed if you are going to succeed at staying fit at home. 

Working out at home is easier now than ever. Resources are at our fingertips. You don’t even need equipment. What you do need is motivation. Commitment. People, and it never hurt anyone to have a little extra frill to accompany that home workout. A little extra energy, perhaps? Maybe a new pair of shoes or outfit?

So let’s dive right in.

stay fit at home

STAY FIT AT HOME TIP 1

People.

When we are working out at home, it helps to have people to look up to. I am going to name three of my favorites here.

One is vegan IFBB Pro League competitor, Nimai Delgado. I will let you explore more about him on your own, but he inspires and motivates me nutritionally and physically. On his Instagram page, he has several short at home workouts and great vegan meal suggestions.

Another is Jim Gurtner, a vegan bodybuilder/powerlifter. I will be including an interview I had with him soon, so please keep a look out for that in the near future! He also has a book that covers everything from plant based recipes, muscle building techniques that I promise you, you’ve never heard of before, and so much more.

The last I will mention here is a female that I follow on Instagram.  Alexia Clark has a lot of great at-home workouts that she came up with during the COVID pandemic that are simple, they work, and you don’t need any equipment. Plus, she’s just positive, cute and fun.

All of these people are great people to have in your pocket when you’re looking for people to inspire you while stuck at home.

stay fit at home

STAY FIT AT HOME TIP 2

Motivation.

At times, motivation can be a tough one. How do you get motivated, where can you go for motivation? This isn’t always an easy fix.

Sometimes motivation just isn’t there and you have to go straight to the core and dig up that raw inner strength. We all have it. It just likes to hide deep, deep down.

The number one thing that I find that motivates me is how I feel. And when I don’t feel good, I get cranky. The more I work out, the better I feel, the happier I am, the stronger I feel, and the more motivated I become. You have to get on a regular schedule and get past those first 3 weeks before you start to really feel that natural motivation. Until then, you’ve got to dig deep and harness your inner will power and just do the do!

Another motivating thing for me (and this is going to sound weird) is a treat. I sound like a puppy now, but I love my energy drink and protein shake, and want it all the time, but I only allow myself to have it when I work out. So I pre-mix it, stick it in the fridge, and have it there in the morning to grab and go. It’s like my own personal dangling carrot in the a.m.!

Axio by LifeVantage ~Specially formulated to give energy to your mind, not just your body.

Everybody finds motivation in his or her own way. It can be weird or common or simple or complicated, it is your choice and you have to decide what motivates you. If it is a picture, a song, a role model, a pair of shoes, a pet, a child, a family member’s health issue, (or your own perhaps,) or your own inner will power that drives you, use it, focus, and push yourself to keep your eye on the goal. Daily.

For help with how to set lasting goals, check out Six Steps to Setting Goals that Last, here!

This woman is total motivation for me. If at 70 years old she can accomplish this, then I can at 40 and so can you.

Joan MacDonald from Ontario, Canada

STAY FIT AT HOME TIP 3 

Regularity.

It is easier to work out at home when you are on a regular set schedule and also when you have great sleep. Your energy level is going to be best in the morning, and will be much higher on a regular schedule.

It takes a few weeks to get on a routine schedule, but our bodies thrive on regularity. Once you settle on a schedule, your body will begin to do a lot of the pushing for you. For example, I wake up at 5:30 every morning on my own without an alarm. (I always set one anyway, in case!) My body knows it’s time to get up and move. I also find that when I skip a workout or two, my legs become crampy and whiney and I can’t be still. So I have to go workout in order to appease my body’s demands. I will admit though, this does not usually happen when I am not on a set, daily program.

Axio

STAY FIT AT HOME TIP 4

Energy.

I don’t know about you, but when I can’t go to the gym, I find that I tend to be less energetic. There’s just something about the lights, the sounds, and the energy in the building that hypes my personal energy level to the next level.

Energy is necessary when you’re about to hit the weights (or weight-less routine), whether it is in a gym or at home.

Working out produces energy naturally. The more you do it, the more energy you will have. That being said, sometimes a little boost is just what we need. As I mentioned earlier, I love my energy drink, and the reason I like it, is because it is formulated to give energy to your mind, not just your body. And since I am a 5:30am girl, I appreciate that brain wake up in the a.m.!

The best part about this particular drink is that it is not a caffeinated, high-energy, pre-workout type of drink. It just basically clears away the brain fog and gives just enough of a boost that you feel awake, not jittery. It’s plant based. Gluten free. All natural. No sugar . . . And I love it! If you want to try it out, go here! If you’re visual, here’s a cool vid all about how it works, what it’s made out of, and all the fun facts! (FYI – my favorite flavor is grape).

STAY FIT AT HOME TIP 5

Ask questions.

If you do not know where to begin, what to wear, how to hold your body, what to eat, what to drink, how long to work out, how far to push your body, when to work out, etc., etc., ask questions. The more you ask, the more googling you do, and the more “networking” you do, the better you become at the task at hand.

Learn. Practice. Set goals, and believe. Working out at home is just as doable and possible, and can be just as rewarding, as working out in a gym.

It is not the gym that makes you successful in your fitness journey, it is your mindset. 

 

Please feel free to comment below, contact me on social media and follow me here! I love hearing from my readers. 🙂 I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life.

Definitely hit me up or email me and let’s chat!

 

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Lose and Maintain Healthy Weight With Carbs

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Did you know that you can lose weight and/or maintain a healthy weight and still eat carbohydrates? And, did you know that carbohydrates should be 45-65% of your daily calorie intake?

Whereas protein should only be 10-20% of your daily calorie intake and fat should be around 20-35%. As you can see, your carbs are pretty important for a balanced diet.

But everybody says you should cut carbs to lose 
weight, why is that?

Unfortunately, majority rules regardless of whether or not the tale is actually true, and carbohydrates are bad is a very commonly understood “fact”, that is in fact not a fact at all. 

When I studied for my personal training certification, the above percentages of daily calorie intake were in my textbook, and all personal trainers that are certified should have learned the importance of a balanced diet of carbs, proteins and fats.

The problem is, it’s such a common-knowledge statement: “cut carbs to lose weight”, that even the educated tend to jump on the bandwagon of no carbs.

The reason everybody says carbohydrates are bad is because (without further digging and true knowledge on the subject) it is understood that carbs are low in fiber; carbohydrates are linked to a lot of health problems such as obesity, type 2 diabetes and heart disease.

This is partial truth. This statement is based on one side of the story. This side of the story is talking about a certain kind of carbohydrate. 

There are two different kinds of carbs. There are complex carbs and simple carbs. It’s important to understand the difference between the two before you throw out carbs in an attempt to lose weight.

Throwing all carbohydrates into the rubbish bin is like saying drinking is bad, and throwing water, soda and alcoholic beverages all in the same category.

Water is very healthy and the others aren’t. See the difference? This comparison may seem weird, but this is how drastic of a difference there is between good and bad carbs.

It’s not the carbs that are putting the fluff over your body, covering your gorgeous figure, it is the kind of carbs you eat and drink.

So let me make it simple for you. These are the carbohydrates that make you fat:

Simple carbs are:

  • White (table) sugar
  • Corn syrup
  • Candy
  • Ice cream
  • Cake
  • All baked goods with white flour
  • Bread with white flour (you should eat a lot of 100% whole wheat/grain bread!)
  • Pasta made with white flour
  • (Most) packaged cereals
  • ALL sodas
  • etc.

These are the carbs that don’t make you fat, the ones you need for energy and the ones that should be 45-65% of your balanced diet. Daily!

Complex carbs are:

Carbohydrates, at the chemical level, contain carbon, hydrogen and oxygen. And yes – they take the form of sugars,  starches and cellulose (fiber).

Your body needs sugar for energy and brain function.  Sugar is essential for your body to create energy to survive.

The catch is, it’s not necessary to include sugary foods (simple carbohydrates) or added sugars (again, simple carbohydrates) in the diet in order for your body to make energy. For our bodies to be healthy, we need to feed it healthy food, that includes healthy sugars. A diet with adequate complex carbohydrates (from  whole grains and legumes – list above) as well as foods containing natural sugar (fruit) will fulfill this role.

In conclusion, all the fun sugary sweet things we like to eat and drink, are the bad carbs.

Potatoes, pasta, whole grain bread, fruits, brown rice, etc. are the good carbs and will not make you fat nor should you take them out of your diet. You need these for fiber and energy!

If you’d like more information, please reach out. I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life.

 

 

 

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Why is the Vegan Diet one of the Best Diets?

 

Why is the Vegan Diet one of the Best Diets?

There are all sorts of diets that claim many, many things. So why is the vegan diet one of the best diets for you?

Many fad diets do what they claim. The problem with fad diets is, they’re not balanced and are very unhealthy and cannot be maintained. For example, many weight loss “diets” are labeled “the 30-day diet”, etc.

So, what happens after you’ve followed one of these fad diets for 30-60 days, got results, but the diet has timed out? Where do you go after that? This is where people often end up gaining back their weight and feeling defeated. They don’t know what to do after the diet ends.

My goal is to help you find a balanced diet that lasts for life, maintaining your results, and makes you feel amazing!

The vegan diet is, not only healthy for life, but also balanced and can provide you with all the nutrients your body requires, to be healthy.

One of the reasons the vegan diet is one of the best, is because you can reach any goals on this diet, and do it healthfully.

Bodybuilding, powerlifting, weight loss, weight gain, muscle building, and competitions can be done on a vegan diet. Also, pre-wedding body contouring, modeling, pregnancy and breastfeeding are also attainable on a vegan diet. Simply maintaining a healthy, normal, weight, can be achieved on a vegan diet.

The vegan diet is not an extreme diet that cuts out or adds anything in access to gain quick results. It is a diet that puts the balance in your daily menu and can help you gain results at a healthy pace.

As I talked about in, What is a Vegan, I briefly went over ways to grocery shop, the importance of reading labels, and gave a list of what to eat. But I didn’t say why it was such a good diet.

Vegan eating cuts out all animal products, which immediately cuts out the disease that is so prevalent in meat and dairy products.

There’s no guaranteed way to prevent or cure diseases. There are, however, ways we can prevent and cure common diseases, and the vegan lifestyle is that.

Some diseases that can be prevented and/or cured on a vegan diet. To name a few: diabetes, heart disease, cancer, high blood pressure, menstrual difficulties, UTI, bowl irritability, heart burn, obesity, bad breath, acne, fatigue, and high cholesterol, etc.

The vegan lifestyle is the ideal way to be in the best place you can be, to maintain optimal health.

I have been a vegan for 39 years. For me, the benefits have really become apparent once I hit my 30’s. I have aged slower, started my period later as a teen, I never had acne,  and don’t have stretch marks from my pregnancies. I’ve never had heartburn, digestion problems, food poisoning, kidney stones, weight problems, and have never been on medication. I also have a lot of energy and and sleep great.

Unfortunately, I did inherit high cholesterol, but by cleaning up my dairy intake and adding cardio to my workouts, I haven’t had to be on medicine. (I say “clean up my dairy intake” because I did start eating dairy for a short amount of time).

The trick to being a healthy vegan is to maintain balance in what foods you put on your plate and how much you eat. 

I have known vegans who eat large amounts of fried foods, sugars, simple carbs, and very little to no rabbit food, that have struggles with their health.

Raw foods are very important for a balanced diet, regardless of dietary preference. You can be unhealthy on a vegan diet just as any other diets, so maintaining that balance between fresh and cooked foods, less sugar, more veggies and fruits, and less pre-packaged foods, is very important.

A balanced, vegan diet consists of:

  • Nuts and seeds (healthy fats)
  • Veggies (calcium, vitamins and minerals)
  • Fruits (healthy sugars)
  • Legumes (protein)
  • and whole grains (fiber, protein).

These foods offer way more than what I stated in the parentheses, but that just gives you an idea of what these foods offer.

I hope this helps, if you have questions, please ask!

And of course as always, please enjoy my blog by sharing it with your friends and family! If you have any questions, please reach out to me! I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life.

 

 

 

 

 

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What is a Vegan?

What is a Vegan?

The vegan diet is one of the best diets out there, but what is a vegan, and how would one do a vegan diet? Some of you don’t even know what being a vegan means, so I am going to briefly tell you what it means, what you can eat, then I’m going to show you what to look for when shopping for groceries, and how to manage going out to eat!

What does it mean to be a vegan?

WHAT IT MEANS:

Veganism is a way of living that excludes all forms of animal exploitation and cruelty, from food, clothing or for any other purpose.

In the diet alone, vegans refrain from dairy, eggs, or any other animal product, in addition to meat.

Vegan’s choose to live this lifestyle either for ethical, environmental or health reasons, or possibly for all reasons combined.

WHAT TO EAT:

  • Fruit
  • vegetables
  • nuts
  • seeds
  • whole grains
  • legumes
  • herbs

These foods used in recipes can give you everything you need for fun, nutritious, delicious meals!

When you cook at home, which is the best thing to do if you’re truly wanting to be a vegan that doesn’t starve, you can use the above items to make pizza, casserole, burgers, meat substitutes, bread, salads, muffins, cakes, cookies, pies, cheese, sauces, mayonnaise, etc.

Being a vegan doesn’t mean you are giving up your life of yummy food experiences. It just means you are putting something better in the place of something unhealthy. The something better will have less unhealthy fat, zero cholesterol, a ton more vitamins and minerals, just the right amount of protein, fiber, calcium and deliciousness to satisfy your cravings.

GROCERY SHOPPING:

Always read labels to everything when grocery shopping!

I just want to say real quick, that I choose veganism primarily for health reasons. This is why I personally don’t include honey in my “don’t eat” list, but a lot of vegans won’t eat honey, either! I use honey a lot, in place of traditional sugar, though sugar itself is vegan.

It isn’t always easy to be a strict vegan, but it is possible, and it gets easier over time. It becomes second nature.  If you’re not used to paying attention to labels, you’d be surprised by how many “natural foods” actually have animal products in them.

Most grocery stores have healthy alternatives, but look online for health food stores near you. Whole Foods, small health food shops, and Amazon all have great alternatives if you’re looking for meat, cheese and milk substitutes.

THINGS TO WATCH OUT FOR:

The following items often have dairy and animal products in them when you wouldn’t expect them to!

  • Bread (milk and or eggs)
  • Beans and rice at Mexican restaurants (cooked in animal fat and chicken broth)
  • Natural, herbal supplements (often encased on capsule made of gelatin which is ground up animal bone)
  • Peanut butter (has mono and diglycerides in it, which is an emulsifier that helps blend oil and water, generally made from animal fat, but also can be made from vegetable fat as well. I prefer to buy natural peanut butter because it is simply peanuts and salt.
  • Crackers (mono and diglycerides)
  • Soups (creamy has milk, vegetable has chicken, or animal fat)
  • Boxed cereals (milk)
  • Pre-packaged oatmeal (milk)
  • Trail mix (yogurt covered raisins or m&m’s)
  • Spices (ground beef, etc.)
  • Ramen noodles and other pre-packaged soups (ground meat)
  • Vegetarian meat substitutes (egg whites)
  • Canned vegetables (meat chunks or broth)
  • Desserts (eggs, milk)
  • Drinks (milk)

And there are a lot more. If you notice, the common pattern here is “pre-made” not “homemade”.

Making your food at home is the key ingredient to ensuring that your food is 100% vegan!

 

The number one most important habit to get into, regardless of dietary preference, is reading labels! If you don’t understand what a word is, either leave the product on the shelf, or Google it to be safe.

GOING OUT TO EAT:

Depending on where you live, going out to eat can range from being super easy to being impossible!

When I visited California and the UK, vegan options were abundant while places in Texas and Louisiana are lost in time and don’t seem to understand the word vegan. Sadly, even a salad can be difficult to come by in these areas, and the best thing to do is do your research way before you go out to eat.

Ask your server. I used to be a server, and we don’t get offended or upset when you alter and modify your order. Ask as soon as you sit down, what options there are for vegetarian or vegan foods. Some servers know exactly what you mean and are very accommodating, others may not know and can find someone else to help.

As a vegan going out to eat, you have to get in the habit of modifying your food!

If your server doesn’t know much about the menu or what vegan means, my first go to is burgers. A lot of places now carry veggie burgers. Second is pasta dishes. Most of the time meat can be taken off of any salad or pasta dish. Next is pizza. Pizza is an easy fix if it’s not pre-made. Ask for marinara sauce. . . extra! And lots of veggies, with no cheese. Lastly are sides and salads because they’re not as filling, so I try to find something a little more filling than salad and a side.

Also, add-ons are great for vegans who have to take meat off. Sometimes it costs extra, but a salad with extra tomatoes or cucumbers, mushrooms and avocado really makes all the difference, and typically doesn’t cost extra if it already comes with it.

I am not allergic to dairy, I have made the decision to be a vegan for health reasons. So, if I am out to eat (which is rare – I make my food from scratch every day!) at times I will bend the rules and just make sure to ask that no cheese be added to my food, and of course I leave off the meat. Always. This way, it’s “mostly vegan” and I don’t have to nit-pick the heck out of my food. I feel at this point, it’s an okay compromise. But again, I rarely go out to eat. If I went out regularly, I’d suggest finding true vegan restaurants and making it a regular in rotation during the week.

Fast food: Know your fast food options. There are four main fast food restaurants I pick from: Subway, Taco Bell, Burger King and Moes. All of these have vegetarian options and leaving the cheese, sour cream and other dairy items off, is an easy fix.

COOK AT HOME:

The best option for saving money and following a true, healthy, vegan, lifestyle, is learning how to cook at home, from scratch.

I make my own granola, muffins and pancakes for breakfast, I make beans and rice, burritos, casserole, burgers, pizza, lasagna, etc. for lunches, and I also make crackers, soups, salads and parfaits, etc. for light dinners.

I was married to a meat and potatoes guy who hated vegan food, so I had to rise to the challenge of imitating the taste of regular foods in my vegan cooking.

The trick to vegan cooking is to utilize herbs, spices, natural oils and nuts for flavor!

Food has to taste good! The biggest mistake most people make when they go vegan is, they cook super bland. Also, they tend to leave out the legumes, nuts and seeds, which makes it like leaving the meat out of the meal. These foods are what gives your meals density and filler! Without them, you’ll be starving all the time.

Balance out your food groups, find good cookbooks, start pinning vegan recipes on Pinterest, gather your grub and make it happen! I have managed to fool many meat and potato eaters with the right use of ingredients. They didn’t even know they were eating vegan food!

I know you will probably have more questions about why a vegan diet is better than all the rest. That’ll be for another blog, and I’ll get there, I promise! In the mean time, check out my FREE list of 8 healthy snacks (below)! They’re vegan!

Please enjoy my blog by sharing it with your friends and family! You (and they) can explore balance8life anywhere! I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life.

 

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Balance Happens When We Let Go

 

Balance Happens When We Let Go

 

Have you ever tried to balance on one foot while holding onto a chair? Are you truly balancing? Balance doesn’t happen until we let go. I didn’t say balancing means you will never fall or that it is perfect the first time. But balance can’t be learned while holding onto a chair and never letting go.

Every day, we are subconsciously, and consciously, fed with things that are either overly perfect, or dramatically devastating. When comparing real every day life to either of these, real life becomes very weighty, and starts feeling out of control. It’s difficult to maintain balance in our minds! 

The things we have to do, the lists we have to check off, and the deadlines we have to make, are physically easy to see, to touch, and to organize. But what about our inner peace, our minds?

Blogging about health and fitness keeps my mind focused on my own health and fitness. It makes my weakness super, glaringly clear, and in my face, all the time.

I know how to juggle mom life, follow a routine, change it up when I get board, workout at home, eat healthy, and drink plenty of water. I know how to make sure I am getting the right amount of sunlight for my vitamin-D and fresh air to calm my soul. I know how to meditate and “clear my mind of the clutter”, but. . .

. . . knowing, and doing are two different things!

It also reminds me that, no matter what I say, or what I do, real life is real life. It is easy to skip things when nobody is watching. But it’s also not that hard for me to do the do. What is hard for me though, is chillin’. (My boyfriend told me this yesterday).

I’ve had a rough past 5-6 weeks. I’ll just be honest. Even doing the do has been more difficult than usual for me . . .  the mind clutter has been hefty! 

The lack of balance between work and play.

That’s my problem.

Yesterday my boyfriend freed me of my chores and motherly duties and told me to go do something for me.

I decided to go hiking, but I was really upset when I walked out in nature and couldn’t quiet my mind. I needed to meditate, clear my mind, and let go of the tension, but it just would not happen. I ended up driving home early, frustrated and disappointed.

When I walked in the door, the house smelled glorious. Dinner had been made, the floor had been vacuumed and the dishes had been done. There wasn’t anything that I had to do. Suddenly, all the tension left, and clarity came. I thought how strange it was that it happened at home, once I returned. Not in the woods, not on my drive, not while I was alone.

Balance happens when we let go.

I expected and tried to create balance at a certain time, in a certain place, and in a specific way. When it didn’t happen, I thought, well this isn’t working. The fact that I was upset that it didn’t work made it even more frustrating. But when I got home and quit trying, it happened.

Now I’m not saying to quit trying. I’m saying, let go. Let go of the crutch that keeps you from gaining that strength, that inner peace, that center focus. We have to let go of what we lean on, of what we are holding onto that is keeping us back, before we can grow stronger in the next phase of our life, of our strength…

BALANCE

 

Please enjoy my blog by sharing it with your friends and family! You (and they) can explore balance8life anywhere! I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life.

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Honestly, Will I Ever Lose the Weight?

Honestly, Will I Ever Lose the Weight?

 

Have you been trying to lose weight but just feel too tired, unmotivated and frustrated? Or maybe you’ve only been trying to lose weight mentally but haven’t actually gotten the energy up to put forth the effort to get on the ol’ treadmill.

Last week I did an article addressing the ectomorph body type (thin, high metabolism, struggles to gain muscle and fat). This week I’m going to talk about the endomorph.

The endomorph body type is bigger, has a higher body fat percentage, and is often pear-shaped. This body type has a high tendency to store fat. They also have a larger bone structure and because they store fat easily, they struggle with weight loss.

Endomorphs typically have a difficult time losing fat with just dieting. You gotta put on the tennis shoes and actually do work along with dieting, or you won’t see results very quickly. Along with the higher percentage of body fat, endomorphs also have less muscle mass.

Along with storing more fat than the average person, endomorphs also get tired easier and have a larger appetite which totally goes against weight loss!

The good news is, endomorphs are naturally strong and have great endurance.

Will power is going to be your biggest tool here, because these types like to take it easy, relax and chill. But you need to stay busy!

Blaming genetics is something we all do, no matter our body type. It’s an easy cop out when we don’t want to actually do something to make a change.

The best thing to do is be thankful for your body type. Every person has strengths and weaknesses, and not one person is alike.

I’m going to break this article into 4 sections:

  1. Training
  2. Rest
  3. Nutrition
  4. Supplements

 

  1. TRAINING

Cardio, cardio, cardio! You have to do cardio, and for at least 30-60 min 4 days a week.

As an endomorph, you have to realize that exercise must to be a lifelong commitment. It should be a way of life for everyone, but for this body type, it is your ticket to lifelong weight control.

Overtraining only happens when you repeat the same thing over and over without rest, or change. In order to keep this from happening, you should rotate between 3 or more different activities to stay active, counteract boredom, and keep the weight off, without overtraining.

  • Circuit training with very little break is ideal
  • When weight training, do high rep, low weight
  • Focus on large muscle groups
  • Avoid heavy weight training
  • Avoid low reps
  • After attaining goal weight – it’s okay to isolate muscle groups to build where you desire
  • Low impact cardio is important. Low impact cardio options include:
      • swimming
      • Hiking
      • Biking
      • Walking
      • Yoga
      • Pilates

  1. REST

Avoid excessive sleep.

Get up early and hit the ground running, literally. Put your workout clothes and shoes next to your bed and go for a brisk walk if you’re not ready to hit the gym first thing.

Wake up early, get up, and get moving.

 

  1. NUTRITION

Don’t avoid carbs, you need them for energy. Removing carbs can trigger sluggishness and fatigue. There are some carbs you should avoid. These are simple carbs. Eat complex carbs only.

Simple carbs are:

  • White (table) sugar
  • Corn syrup
  • Candy
  • Ice cream
  • Cake
  • All baked goods with white flour
  • Bread with white flour (you should eat a lot of 100% whole wheat/grain bread!)
  • Pasta made with white flour
  • (Most) packaged cereals
  • ALL sodas
  • etc.

For more details about what simple and complex carbs are, go to last weeks article, How to Get Gains When Gains are Hard to Get. 

If you completely eliminate carbs, you may find an increase in gastrointestinal problems and ketosis. The trick is choosing the right kind of carbs. Again, focus on complex carbohydrates.

Complex carbs like fruits, 100% whole grains, beans (legumes), and vegetables, including starchy vegetables like potatoes and tubers, are going to be your natural energy stimulants. You need these to keep your fatigue away! These foods won’t make you fat. It’s what you put on them that does that; so watch out for the butters, sour creams, oils, and other high fat flavors and sauces. Substitute those for homemade creams/sauces and dressings. (Search Pinterest for vegan creams, dressings and sauces).

Portion control is a must. Don’t eat until you’re super full. Only until you’re satisfied!

Lean protein. Beans/legumes are the best options, but if you haven’t embraced veganism or vegetarianism, stick to your white meats.

No red meats.

Add these foods to the top of your grocery list/weekly menu:

  • Oats
  • Beans
  • Brown rice
  • Veggies – especially green ones
  • Quinoa
  • Potatoes
  • Fruits
  • Walnuts and avocado for healthy fats
  • etc.

Don’t opt for limiting diets with less than 1200 calories a day because the insufficient caloric intake could put your body into survival mode and prompt it to hold onto fat.

  1. SUPPLEMENTS

  • ENERGY.  Before you down any pre-workout, it’s important to select energy sources that won’t give you a quick energy spike and then drop off fast after exercise.
    • A great option is botanically sourced energy, and moringa, combined. I use Weyland complimentary formula with botanically sourced caffeine, complete b-complex, and energy supportive herbs. The energy increase is gradual and there’s no energy drop, which I love. There’s nothing synthetic in this product, plus there’s no sugar, and it is much healthier for your body than the pre-workout drinks sold at your gym. (Just be sure to take it with food, or you won’t feel good!)
  • Moringa powder has 92 nutrients and 46 antioxidants and no additional supplements are needed when consuming moringa daily. Moringa is natural and there are no side effects it can be taken while on medication and is 100% safe.
  • BCAA’s. The Branched-chain amino acids – Luecine, isoleucine and valine – are essential. They differ from the other amino acids because they can be used for energy directly in the muscle without having to go to the liver to be broken down during exercise.
    • Plant-based sources of BCAAs include: pumpkin seeds, buckwheat, brown rice and cashews. You can also choose a plant-based protein supplement that contains BCAAs, such as Vega Sport® Premium Protein, which has 5 grams of BCAAs per scoop. I have tried some Vega Sport proteins and they weren’t my favorite. I just use cashew milk for my shakes, add my fave protein powder, toss in raw unsalted pumpkin seeds and a fourth cup of quick oats to my shakes. And then eat beans and rice. This does the trick.

Losing weight is hard.  

It takes time, patience and dedication.

But you will be rewarded. 

Love yourself, embrace who you are, and make you the absolute best you, you can be!

I’d love to hear your story! And if you have any questions, feel free to reach out. You can message me anywhere you’d like. I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life, so wherever you like to communicate best, you can reach me!

 

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How to Get Gains When Gains are Hard to Get

 

 

How to Get Gains When Gains are Hard to Get

 

Have you ever wondered how to get gains when gains are hard to get? Do you go to the gym and no matter how hard you try you just can’t get the gains that you want?

My dad is 6”4’ and 135-40Lbs. He’s like, super skinny. My brothers are also both thin (not as tall) but have had a difficult time getting gains in the gym. It has been extremely frustrating. I have watched them work hard on their fitness goals and gain little. Since I’ve been a trainer, they’ve come to me several times for help and I aways had the same answer, “Hmm…I don’t know”.

Sooo . . . I decided to do a ton of research and find out why, exactly, skinny peeps can’t seem to gain bulk like they want to!

I think I figured it out. *Big grin*

Some people are just skinny and envied (or judged) by many, but our bodies are all unique and so are our genetics. Sometimes, no matter how hard these skinny people try, they just can’t see muscle growth in the gym, or if they do, it’s very minimal.

The questions is always  . . .

. . . how come I just can’t achieve my goals in the gym!?

First of all, it is important to understand your body type and genetics before you get too frustrated in the gym.

If your father and his father, or mother, or several relatives in your direct family, are tall, thin and almost unhealthy looking, it could be more than just the fact that they’re starving themselves or malnourished.

They could be an Ectomorph alien.  Okay maybe not an alien, but . . .

There are three different body types: ectomorph, endomorph and mesomorph.

Today I’m just going to talk about the ectomorph.

This body type is long and lean, has a hard time gaining muscle (and fat), and has a fast metabolism. When you have the ectomorph body type your nutrition and fitness program have to be very deliberate and focused on your goals.

I am going to break this down for you into 4 groups:

  • Nutrition
  • Training
  • Rest
  • Supplements

 

1. NUTRITION:

For the ectomorph, it can be super tempting to eat whatever you want, whenever you want, as much as you want and as often as you want, in hopes of maybe seeing something. But let me tell you a little secret; that’s not a good idea.

Understanding carbohydrates is important because ectomorphs need a LOT of complex carbs, which are different from simple carbs.

 

Complex carbs are dense, packed with nutrients and keep you full longer, which is what you need.

SIMPLE CARBS

Simple carbs are very low in nutrients, and trick the brain into thinking you’re full before you’ve actually received much nutrients at all. Therefore, you’re not actually “feeding” your body anything more than a feeling, annnd stuff that can make you sick. (Artery-clogging fat, diabetes-boosting sugar, etc., etc.) And just because you aren’t carrying around a tire in the mid-section doesn’t mean you’re healthy.

Here’s an example of what a simple carb looks like: A slice of angel cake will definitely take away your hunger fast. But your calorie content is 129 per slice, with 256% sodium, 15 grams of sugar, potassium 1%, fiber 0%, (empty) carbs 9%, protein 3 grams, calcium 4%, and all your vitamins and minerals are listed at 0%.

All body types need to stay away from simple carbs, but especially the ectomorph. These evil little carbs should never enter your mouths!

 

Simple carbs are:

  • White (table) sugar
  • Corn syrup
  • Candy
  • Ice cream
  • Cake
  • All baked goods with white flour
  • Bread with white flour (you should eat a lot of 100% whole wheat/grain bread!)
  • Pasta made with white flour
  • (Most) packaged cereals
  • ALL sodas
  • etc.

COMPLEX CARBS

 

Now a sample of a complex carb: Vegan lentil casserole. This will also fill you up fast, but it will keep you full longer because complex carbs take longer to digest.

It has 240.1 calories in one serving, which is fine because, watch where all of your nutrients are coming from: Potassium 566 mg, 9.9 grams of fiber, 29.8 grams (complex) carbs, 15.5% protein, vitamins A, B-6 & B-12, C & D range from 3-30%, 16% calcium, plus 12 other minerals that run between 6-50%. This is power packed with all sorts of bone and muscle building material that will actually feed your body more than just a good feeling for an hour.

The denser your food and the more healthy complex carbs, the less you have to eat to maintain “fullness” and total nutrients, and as a result, the healthier you will be, and the easier it will be to gain bulk.

Complex carbs are:

  • Fruit
  • Veggies
  • Whole Grains (All grains that are not white)
  • Legumes (beans)
  • etc. (read on for more examples below)

Nutrition after workout:

Within the first 3-20 minutes after working out, you should have a protein shake. Homemade is best.

I personally have tried a lot of protein powders over the course of about 9 years. Since I’m vegan I really tried to stick with vegan protein powders, but I struggled, so I tried whey, too. But I noticed the whey proteins left a nasty sweet (not a pleasant sweet) coating in my mouth and the back of my throat for hours. So I switched back to vegan protein. I finally found one that I absolutely love. The texture isn’t grainy and the flavor is delicious. The brand is Love & Peas and it is sugar free, vegan certified, and allergen free. You can buy it here!

 

Here is a list of foods you need to make sure you’re eating regularly:

Add these to your shakes*:

  • Berries
  • Honey
  • Almond milk
  • Coconut milk
  • Avocado
  • Nuts
  • Seeds (hemp and flax are my fave)
  • Coconut oil
  • Moringa powder
  • Peanut or other nut butters

Add these to your meals:

 

  • (All of the above listed for shakes can also be added to meals if you’re not into shakes)
  • Bagels (fix them with some vegan butter or vegan cream cheese)
  • 100% whole wheat/grain bread
  • Homemade granola (recipe coming soon!)
  • BEANS AND BROWN RICE – all day every day!
  • Vegan butter (my fave is the Smart Balance brand, if you’re adventurous, there are great homemade butter options as well.)
  • Sweet potatoes
  • Quinoa
  • Nuts
  • Olive oil
  • Dried fruits
  • Pumpkin seeds (these and the following 3 items are filled with plant-based BCAA’s which ectomorphs need more than any other body type.)
  • Cashews
  • Buckwheat
  • Brown rice

Items to eat small amounts of: 

*update: I have had some questions in regards to why  I listed “salad” (below) as a food not to eat. I have re-worded this for clarity. This article was written specifically for people who are trying to bulk up and put on fat and muscle. This is not a generalized suggestion of all body types and weight loss or gain goals. It is a targeted article for thin body types who want to gain weight and have a difficult time doing so. Please feel free to reach out to me with any more questions! Links to contact me are at the end of this article. 

  • Celery
  • Popcorn
  • Salads
  • Soups
  • Watermelon
  • etc.

Note: It’s not that these things (above listed foods) are bad for you, in fact, they are very good; they’re just not very dense, so they don’t add to the bulking process. If you want to eat these items, eat them as a side with your meal, in addition to your other denser foods.

Track calories

I hate tracking calories, and don’t typically recommend it, but when you’re trying to add on muscle (and fat) you need to watch your calorie intake and eat higher calorie foods.

How many meals should you eat?

3 meals a day are best, with 2 shakes before the last meal of the day. These can be with your meals, or before or after breakfast and again before or after lunch. Keep your third meal smaller and make sure it is your lowest calorie meal, and never go to bed full! 

Even though you are trying to gain weight, you still need at least 3 hours between the last time you eat and when you go to bed.

2. TRAINING

Compound weight training is a must for ectomorphs! Also, you should spend less time in the gym than you might think:

45 minutes is all you need to have a great workout! Train heavy and hard 5 days a week. Stay away from any type of cardio based workouts.

 

Cardio is good for everybody, and is how we keep our heart healthy and strong. For the ectomorph looking to build muscle and gain weight, definitely leave that out for now, unless you specifically need it for other reasons. If that’s the case, you just have to realize that weight gain will be nearly impossible to attain. (Sorry).

3. REST

 

Get sleep and lots of it. Ectomorphs need their sleep! This is when your body is building the muscle that you broke down in the gym. 8-9 hours of sleep is ideal for muscle building.

For more on rest, go read my article The Rest in Your Story! 

4. SUPPLEMENTS

 

  • Homemade shakes with protein powder, nuts, oats, seeds, coconut oil, nut butters, nut milk, avocado, banana, etc. Naturally calorie dense foods with higher healthy fat content.
  • Moringa powder has 92 nutrients and 46 antioxidants and no additional supplements are needed when consuming moringa daily. Moringa is natural and there are no side effects it can be taken while on medication and is 100% safe. Add the powder to your shakes, mix it in a glass or water or get capsules to swallow, whatever way you prefer, it’s available. Right now I am using (this) by Micro Ingredients. In shakes, you can’t really taste it but alone it is a bit much.
  • BCAA’s. The Branched-chain amino acids – Luecine, isoleucine and valine – are essential. They differ from the other amino acids because they can be used for energy directly in the muscle without having to go to the liver to be broken down during exercise.
    • Lucas Guimaraes-Ferreira L, Coordinator of the Muscle Physiology and Human Performance Research Group and Bachelor in Physical Education and Sports, MSc and PhD in Human Physiology, says: “It has been suggested that ingesting BCAA’s before and/or during long duration activity may help the late fatigue, but studies have not strongly supported this theory. However the BCAAs, especially leucine may play a critical role in recovering from exercise by preventing muscle breakdown.”
  • Plant-based sources of BCAAs include: pumpkin seeds, buckwheat, brown rice and cashews. You can also choose a plant-based protein supplement that contains BCAAs, such as Vega Sport® Premium Protein, which has 5 grams of BCAAs per scoop. I have tried some Vega Sport proteins and they weren’t my favorite. I just use cashew milk for my shakes, add my fave protein powder, toss in raw unsalted pumpkin seeds and a fourth cup of quick oats to my shakes. And then eat beans and rice. This does the trick.
  • Creatine powder helps your muscles produce energy during heavy lifting (which is what you need as an ectomorph) and helps with muscle gain, enhances strength and improves performance. This one is my favorite and it is pretty inexpensive.

My brother lives with me, and he is very thin when he isn’t working out and eating right. He wanted to start working out with my boyfriend and I, so I did this research specifically for him. I made a meal plan and started making him shakes to take to work. He has followed this training and nutritional plan now for over a month and has gained almost 10 pounds. It is working!

I hope this helps, I’d love to hear your story, see your before and after pics, and answer your questions! You can message me anywhere you’d like. I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life, so wherever you like to communicate best, you can reach me!

*Bulking and muscle building protein shake recipe

 

 

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Why Shouldn’t You go Gluten Free? Part 2

Why Shouldn’t You go Gluten-Free? Part 2

 

If the gluten free diet is so popular, why shouldn’t you go gluten free, too?

Last week I wrote about gluten free dieting and how popularity has attracted a lot of people to this diet. People have adopted the GFD thinking they are attaining a healthier eating lifestyle.

Only less than 1% of the population is actually allergic to gluten, which brings up the question . . .

Why do so many people go gluten-free? The simple truth? It’s popular.

So let’s take a look at what gluten-free means before we go too much further.

The gluten-free diet (GFD) is a diet that strictly excludes gluten, which is a mixture of proteins found in wheat, spelt, gamut, and triticale, as well as barley, rye and oats. 

I actually just learned about the oat thing myself. Apparently, there’s a lot of controversy pertaining to oats being, or not being, gluten-free because of cross contamination in agriculture. (insert the I don’t know emoji here haha)

So basically that is the WHAT in a nutshell.  (Above)

Celiac disease is one disease that true gluten-intolerant people have. Going on a GFD is absolutely necessary in this case.

But. . . celiac disease has not risen in numbers, although the number of people that have gone gluten-free has tripled, though the disease itself has not increased at all.

On foodnavigator-usa.com an article written by Elaine Watson said:

“According to a June 2013 survey of 2,000 adults commissioned by Mintel, 247 people said they ate gluten-free foods for reasons other than celiac disease or gluten intolerance.

Of these, 65% said they do so because they thought gluten-free foods were healthier, while 27% did so because they felt gluten-free foods assisted in weight loss.” (To read the whole article, click here)

Remember part 1 of this blog post last Wednesday, we talked about gluten being a protein, not a fat? Going gluten-free isn’t healthier and doesn’t encourage weight loss.

“Sarah Sleet, chief executive of Coeliac UK, which represents people with a coeliac, an autoimmune disease, admits that the industry has a problem with higher fat in gluten-free bread and bakery products.” ~ the dailymail.co.uk

A 2013 study found that 65% of American adults think gluten-free foods are healthier.  27% choose gluten-free products to aid in weight loss.

Although the gluten-free diet has been claimed to aid in weight loss for those with celiac disease, it may actually cause weight gain.

Weight gain has also been found in children on a gluten-free diet. A study of children on the gluten-free diet for at least 1 year found that the proportion of overweight children rose from 11 to 21%.

People think gluten-free eating is healthier. It’s difficult when everything we see on social media and TV promote health and gluten-free dieting all in the same place.

Manufacturers are appealing to consumers who identify the GFD (gluten-free diet) as natural and healthier. 

With the market capitalizing on these false assumptions, there’s a huge market in providing gluten-free foods. These foods are typically found in health food stores and on the health food isle. Unfortunately, this leads to the common beliefs that these foods are healthier.

The fact is, there is zero research that affirms the beliefs that gluten-free foods are healthier.

75% of consumers who do not have celiac disease or sensitivity to gluten simply eat these foods because they think it’s healthier, despite the lack of scientific research to confirm the validity of this theory. (Also bits and pieces quoted from above article by Elaine Watson.)

It makes sense that women like the GFD idea if they believe it promotes weight loss. Most people that are gluten free are women ranging between 20-39 years of age, but interestingly enough, the average age of gluten allergy diagnosis ranges between 40-60. (Yeah, I just found this out today. Kinda interesting!)

As far as overall health goes, aside from the fact that it’s not a weight loss thing, gluten-free dieting isn’t that healthy!

As a result of so many people going gluten free, there has been a rise in vitamin and mineral deficiencies and a rise in other diseases now because of the imbalanced diet.

Gluten-free processed grain products (e.g., breads, cereals, and crackers) are often lower in fiber, iron, zinc, and potassium. The gluten-free diet also may increase the risks for nutritional deficiencies, especially in B vitamins, iron, and trace minerals.

A 2005 survey by Thompson and colleagues did studies that showed that many gluten-free foods are not enriched and may be deficient in several nutrients, including dietary fiber, folate, iron, niacin, riboflavin, and thiamine. Other studies evaluating the nutritional composition of processed gluten-free products have demonstrated higher levels of lipids, trans fat, protein, and salt compared to their gluten-containing counterparts. (Ref. here)

In fact, gluten avoidance may be associated with adverse effects in people without proven gluten-related diseases, including the possibility of coronary artery disease. (But I will add that this is still being studied and is non-conclusive from what I have found).

It was also stated that there has been an increases in total cholesterol, high-density lipoprotein, fasting glycemia, and body mass index in a gluten-free diet.

The authors also found a greater-than-2-fold decrease in protein content of gluten-free products across more than 50% of all food categories.

In 2016 an article published by the US National Library of Medicine, National Institute of Health, said that there was a group of 82 people that were self-proclaimed celiac intolerant and had been “gluten free” for 6 years. They were asked to take a questionnaire to identify 17 common foods that should be avoided. Most of them (55%) reported strict adherence. No participant correctly identified the gluten content of all 17 foods.

I just want to remind you that I am not talking directly to those of you who are gluten intolerant or allergic. This is primarily written to point out that the gluten-free diet is not for the general population trying to find a healthier better lifestyle, or to lose weight.

 

. . . There are better, safer, healthier ways to feel better and lose weight. Gluten-free dieting isn’t the answer.

For those of you who are on a GFD and are allergic and now aware of the imbalance of nutrients in these foods, I want you to know that there are ways to still be healthy. If you are allergic and have to be on a gluten-free diet, carefully choose foods that can go along with your GFD that make up for the lack in the GFD.

A good sources of fiber in the gluten-free diet include fruits, vegetables, beans, and gluten-free grains, in particular buckwheat, quinoa, millet, sorghum, and teff.

Also, as a side note, people with diabetes who inquire about adopting a GFD should be informed about the potential nutritional risks of the diet for those who do not absolutely require it for the treatment of celiac disease or NCGS.

At the end of the day, if you are really wanting to go gluten-free, you should not experiment with the GFD without proper testing to rule out celiac disease. Talk to your doctor and educate yourself on how to have a balanced diet within your restrictions.

A GFD alone is not balanced.

balance in all things is key to success.

 

If you are gluten-intolerant, and have to be on a GFD, be sure you’re eating a balanced diet that includes what I mentioned above. (Fruits, vegetables, beans, and gluten-free grains).

If you are not allergic, I strongly suggest looking into what a balanced lifestyle really is. Read my articles; I will be giving some pretty good balanced diet suggestions for a healthy lifestyle and weight control, as well as mental and spiritual health. (We haven’t covered everything yet, but stick around, it’s coming!)

If you have comments or questions on this topic, or anything else, reach out! I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life, so wherever you like to hang, you can reach me!

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Why Shouldn’t You go Gluten Free? Part 1

Why Shouldn’t You Go Gluten Free?

 

Gluten free dieting is the thing.  Why shouldn’t you go gluten free, too? All “health nuts” are doing it. It’s all over social media and the stars are doing it, so it must be legit, right?

Gluten free diets have helped a lot of people feel better. And a lot of people think that going gluten free is a good idea without talking to their doctor first.

Fact is, some of these people may not even be feeling better because of the gluten omission. It could be a wheat allergy or sensitivity, the salt in the bread, a completely different ingredient altogether. Or, it could be the day, hormones, or even a physiological or emotional association.

Unless you are properly diagnosed by a doctor for gluten intolerance specifically, there is absolutely no reason to go on a gluten-free diet.

Gluten doesn’t make you fat. And gluten is good for you if you’re not allergic to it.  Gluten is a protein found in some grains, primarily wheat. It is not a fat. (If you’re truly allergic, gluten can cause inflammation and damage, affecting your intestines mainly, but also other parts of your body. )

Gluten is a protein you need for muscle gains in the gym!

As a server, I witnessed the gluten free diet preference all the time. We even had a special gluten free menu because so many people were “gluten free”.

For those who aren’t aware of much that goes along with this diet, they just characterize gluten free as being healthy, and do it out of a desire to do better with their weight control and overall health.

But why? Do you really know what gluten free means? 

Going gluten free is simply eliminating a protein from your diet. Gluten free dieting should be considered for managing signs and symptoms of celiac disease and other medical conditions associated with gluten.
Celiac disease is when the small intestine is hypersensitive to gluten, leading to difficulty in digesting food. 

While waitressing, I always asked my gluten free diners, “Is this a preference or an allergy?” (For safety reasons, of course). After working at this restaurant for over a year, out of however many people I asked over this period of time, (and this was a daily thing), I can only specifically remember less than 5 diners saying it was a legitimate allergy.

The gluten free statement comes up a lot in conversations I have when people talk with me about health, dieting and losing weight. Often I find that the term is thrown out there just because they heard it somewhere and want to sound knowledgeable on health and dieting for health.

Sadly, our health is not a common taught subject, and in order to truly be healthy, we have to really dig for the truth if we want it.

What social media determines is healthy isn’t always healthy.

I encourage you to go find out for yourself, talk to health professionals, talk to your doctor, find scientifically proven studies, on what “fad” diets promise to accomplish. Make sure it’s aligning with your specific goals, as well as your complete health, before jumping in with both feet. You need to find out the what and the why for new, emerging fad diets. Because not all diets are fit for all people.

It’s time to stop believing everything you hear and actually educate yourself on what good healthy eating really means.

 

There are so many “diets” circulating through social media and the internet. If you hear it more than once, unless you go research and read up about it yourself, you’ll probably just assume it’s good!

What does good healthy eating look like? Is it the Keto diet? DASH? Nordic? Ketogenic? Mediterranean Diet? Vegan? GFD (Gluten free diet)? (Didn’t yo momma teach you not to believe everything you see on TV?)

An article published in 2018 by Benjamin Niland, MD, and Brooks D. Cash, MD, said that, gluten-related diseases such as celiac disease and gluten ataxia are rare conditions, affecting less than 1% of the population in the United States.

So why would everybody go gluten free if only less than 1% of the population is actually allergic to gluten?

WHY? Because it is popular! 

I’m going to continue this article next week, and I’ll warn you ahead of time, the next article about gluten free eating and why you shouldn’t do it, is going to be more “text book-like” in read-style because I’ll be including a lot of research and clips from studies done by educated people that actually know what they’re talking about!

I’ll be answering the real question on why gluten free dieting isn’t good for everybody.

Stay tuned NEXT WEDNESDAY for the rest of why you shouldn’t go gluten free… for health’s sake. (Unless, of course, you are truly diagnosed by your doctor with a gluten allergy!) 

Part 2 here

If you have comments or questions on this topic, reach out! I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life, so wherever you like to hang, you can reach me!