5 Morning Habits to Boost Your Metabolism

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZkfd7_6phfitxc4shMZse6tIWv9Vu80Vy_vm_VEbeOlHSy_T6GC8-ISupErt-OlfifhiuOKJtkGeDEvt8h4qf4H83I3mBukHopu8lNx5ox02E3Kb4Qb8_2qLpI8gRR0u_J3wbcfqSANFl/s1600/metabolism+BLOG.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Boosting metabolism in the morning with coffee." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZkfd7_6phfitxc4shMZse6tIWv9Vu80Vy_vm_VEbeOlHSy_T6GC8-ISupErt-OlfifhiuOKJtkGeDEvt8h4qf4H83I3mBukHopu8lNx5ox02E3Kb4Qb8_2qLpI8gRR0u_J3wbcfqSANFl/s1600/metabolism+BLOG.jpg" title="" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">There are some simple ways to boost your metabolism right when you wake up. Turn each of these tips into morning habits and you’ll be on your way to an increased metabolic rate, more calories burned, and a healthier feeling overall.</span></span></div> <b id="docs-internal-guid-f11157dd-4890-ba70-60ca-af03501fea01" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">5 Ways to Boost Your Metabolism in the Morning</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <ol style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Exercise. Get moving with some exercise right when you wake up to boost your metabolism. It doesn’t have to be a full-on workout if that’s not your thing, but you should do at least five minutes of exercise or stretch to get that metabolic rate going right away. Stronger muscles also increase the metabolic rate, so try to fit in a couple of muscle-building exercises like pushups or situps. It’s best if you can also do a workout later in the day that will help build muscle if you don’t have time in the morning.</span></span></div> </li> </ol> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <ol start="2" style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Eat breakfast. Your body needs to be properly fueled to help boost your metabolism in the morning, so eat a healthy meal to support it. Make sure you are filling up on food that will keep you satisfied and energized, like protein and fiber. Try something with eggs and other protein-filled ingredients like a filling ham 'n quinoa hash with baked eggs. Learn more about what to include and avoid in power breakfasts on my blog.</span></span></div> </li> </ol> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <ol start="3" style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Drink caffeine. Have a nice cup of coffee or tea in the morning! The caffeine will help boost your metabolism as you are waking up. If you need flavor in your coffee, try adding some cinnamon and a dash of milk. Try to keep it to one cup in the morning, so you don’t risk dehydration. I know how difficult that can be; I love coffee, too! Just remember to savor that one glorious cup per day. </span></span></div> </li> </ol> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <ol start="4" style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Drink Water. To help boost your metabolism, drink a large glass of water every morning when you wake up. After a night of sleep, your body will need some extra hydration to start burning calories and producing energy. Add a twist of lemon and lime to give it a little extra flavor! Or, there are plenty of other options to add some extra flavor to your water.</span></span></div> </li> </ol> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <ol start="5" style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Pack your food. Prepare your food for the day in the morning. This will help you control what you are eating so you can choose the foods that will help boost your metabolism throughout the day.</span></span></div> </li> </ol> <span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">A healthy start to the day is the best way to boost your metabolism! Keep incorporating these healthy habits into your morning and you’ll be on your way to a more energetic day. As a certified Beachbody coach, I am available to give you one 1:1 support and motivation as you take these steps to boost your metabolism. </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Schedule an appointment</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> with me to learn more about the coaching options that are available to you! </span></span>

boost your metabolism, breakfast, caffeine, diet, drink water, exercise, habits, health, metabolism, morning workouts, motivations, nutrition, water, workout

5 Morning Habits to Boost Your Metabolism

There are some simple ways to boost your metabolism right when you wake up. Turn each of these tips into morning habits and you’ll be o...

How does stress affect weight loss

<span style="font-family: inherit;">I was chatting with one of my challengers last week and we were discussing being stressed out and whether or not that would affect her results.  I sorta knew the answer but I wanted to make sure I gave the right information. After doing some research it definitely supported how I felt.  </span><br /> <span style="font-family: inherit;"><br /></span> <span style="font-family: inherit;">Stress does play an important role in your weight loss results.  Now that doesn't mean that if you are under stress you can't lose weight or if you are stressed that you should use that as an excuse to not try!  There are ways to work around it and still reach your own goals.</span><br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcQLYGMyqJkOrDjxVG8ndBNh45nv-nf-sJkwtOq-gg6QF_vd_zeLDw" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="242" src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcQLYGMyqJkOrDjxVG8ndBNh45nv-nf-sJkwtOq-gg6QF_vd_zeLDw" width="320" /></a></div> <span style="font-family: inherit;"><br /></span> <span style="font-family: inherit;"><br /></span> <br /> <br /> <h2 class="subHeader" style="border: 0px currentColor; line-height: 13px; margin: 0px; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit; font-size: medium;">Response to Stress</span></h2> <div> <span style="font-family: inherit;"><br /></span></div> <div class="description " style="border: 0px currentColor; line-height: 1.5; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit;">Under events of stress, adrenal responses in the body are triggered. This response is known as the fight or flight response. Glycogen in the liver and muscle tissue are activated for use as a quick energy source. This uptake of energy was highly efficient in caveman days, while under attack from a tiger for example. Cavemen simply used this surge of energy to either run away or fight. Modern man is wired in the same fashion; however the difference is stress sources that plague modern life generally do not require running away or fighting. <u><span style="font-size: medium;">According to a 2005 article from the University of New Mexico, this stress response can lead to loss of muscle mass, increased fat storage and impulses to overeat.</span></u></span></div> <span style="border: 0px currentColor; line-height: 13px; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: inherit;"><br /></span></span> <span style="font-family: inherit; font-size: medium;"><br /></span> <br /> <br /> <br /> <section class="section" style="border: 0px currentColor; margin: 0px; padding: 0px; vertical-align: baseline;"><h2 class="subHeader" style="border: 0px currentColor; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit; font-size: medium;">Increased Cortisol Release</span></h2> <div style="line-height: 13px;"> <span style="font-family: inherit;"><br /></span></div> <div class="description " style="border: 0px currentColor; font-style: inherit; font-variant: inherit; line-height: 1.5; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit;">Cortisol release under chronic stress can make weight loss difficult for a couple of reasons. High levels of the hormone attack muscle mass, slowing metabolism due to the fact that muscle burns calories to simply exist. Additionally, unwanted cortisol release results in the storage of fat mostly in the abdominal area for later energy use. According to the National Endocrine and Metabolic Diseases Information Service, other signs of elevated cortisol levels are high blood glucose levels, high blood pressure and fatigue.</span></div> <div class="description " style="border: 0px currentColor; font-style: inherit; font-variant: inherit; line-height: 1.5; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit;"><br /></span></div> <div class="description " style="border: 0px currentColor; font-style: inherit; font-variant: inherit; line-height: 1.5; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit;">I have heard this so many times that stress can cause increase in abdominal fat!  EEEKKK!!!! This is enough for me to find a few way to decrease my stress level.  Belly fat is something that I find as my problem area regardless.  So what can I do!?!</span></div> <div class="description " style="border: 0px currentColor; font-style: inherit; font-variant: inherit; line-height: 1.5; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit;">When I feel stressed out there are a few things that I do:</span></div> <div class="description " style="border: 0px currentColor; padding: 0px; vertical-align: baseline;"> </div> <ol> <li><span style="line-height: 17.27px;"><span style="font-family: inherit;">Go for a run and download Craig Holiday's 90 Days to Excellence on my Ipod and get my personal development and release some stress by running.</span></span></li> <li><span style="line-height: 17.27px;"><span style="font-family: inherit;">Take  a bubble bath and indulge in a good book.</span></span></li> <li><span style="line-height: 17.27px;"><span style="font-family: inherit;">SHOPPING- I'm a huge proponent of retail therapy! It's always my go to!  Nothing feels better than some new Victorias Secret Underwear and comfy clothes!!! :)</span></span></li> <li><span style="line-height: 17.27px;"><span style="font-family: inherit;">Chat with a good friend- you know them!  You know those friends that you can call day or night and they will just instantly make you smile and feel better about yourself!!   </span></span></li> <li><span style="line-height: 17.27px;"><span style="font-family: inherit;">Wine- Now I'm not saying go out and get drunk.  But a glass of wine and a warm cozy blanket can make anyone just melt away the stress.  </span></span></li> <li><span style="line-height: 17.27px;"><span style="font-family: inherit;">Sleep- for me when I'm having a bad day, hitting the hay a little earlier and doing some deep breathing before bed really settles me down for the night.  I always wake up refreshed and ready to hit the ground running the next day!!!</span></span></li> </ol> <br /><div class="separator" style="clear: both; text-align: center;"> <a href="http://www.glamour.com/health-fitness/blogs/vitamin-g/2011/03/29/0330-more-healthy-sleep_vg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Get sleep to relieve stress" border="0" height="213" src="http://www.glamour.com/health-fitness/blogs/vitamin-g/2011/03/29/0330-more-healthy-sleep_vg.jpg" title="" width="320" /></a></div> <div class="description " style="border: 0px currentColor; font-style: inherit; font-variant: inherit; line-height: 1.5; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit;"><br /></span></div> </section><section class="section" style="border: 0px currentColor; line-height: 13px; margin: 0px; padding: 0px; vertical-align: baseline;"><h2 class="subHeader" style="border: 0px currentColor; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit; font-size: medium;">Metabolism and Stress</span></h2> <div> <span style="font-family: inherit; font-size: medium;"><br /></span></div> <div class="description " style="border: 0px currentColor; font-style: inherit; font-variant: inherit; line-height: 1.5; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit;">A March 2006 article in the "British Medical Journal" stated that employees with chronic work stress have more than double the odds of metabolic syndrome than those without work stress. Metabolic syndrome is defined as a group of risk factors that occur together and increase the risk for stroke and Type II diabetes. The study also provided evidence for the likelihood of links to stress from everyday life with heart disease as well.</span></div> <div class="description " style="border: 0px currentColor; font-style: inherit; font-variant: inherit; line-height: 1.5; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit;"><br /></span></div> <div class="description " style="border: 0px currentColor; font-style: inherit; font-variant: inherit; line-height: 1.5; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit;">As we age our metabolism slows down so this is like a double whammy!  So refer back to the strategies above and decrease your stress!  Or do what I do, find a job that doesn't feel like you ever work a day in your life!!!  </span></div> <div class="description " style="border: 0px currentColor; font-style: inherit; font-variant: inherit; line-height: 1.5; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit;">Yup that was a plug for Beachbody Coaching!!  Ahhh my passion in life!</span></div> <div class="description " style="border: 0px currentColor; font-style: inherit; font-variant: inherit; line-height: 1.5; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit;"><br /></span></div> </section><section class="section" style="border: 0px currentColor; line-height: 13px; margin: 0px; padding: 0px; vertical-align: baseline;"><h2 class="subHeader" style="border: 0px currentColor; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit; font-size: medium;">Food Cravings</span></h2> <div> <span style="font-family: inherit;"><br /></span></div> <div class="description " style="border: 0px currentColor; font-style: inherit; font-variant: inherit; line-height: 1.5; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit;">Often thought of as an excuse to eat, food cravings and overeating actually have a factual basis behind this effect of stress. Experiencing stressful situations cause the body to undergo a variety of hormonal changes, including the release of adrenaline and cortisol. When a tense situation is over, the release of cortisol results in an increase of appetite. Under chronic stress, these cravings can lead to unwanted weight gain due to high level of cortisol release in the body.</span></div> <div class="description " style="border: 0px currentColor; font-style: inherit; font-variant: inherit; line-height: 1.5; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit;"><br /></span></div> <div class="description " style="border: 0px currentColor; font-style: inherit; font-variant: inherit; line-height: 1.5; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit;">I swear when we are stressed all ability to make good food choices goes out the window and we just grab whatever we think is going to be the most comforting first.  That can lead to sweets for me!!!  There are trigger foods that I can't even keep in the house anymore. For example, Food Should Taste Good brand Tortilla chips. While they are full of healthier ingredients when you eat half the bag yourself that nutritional value totally cancels itself out.  Or you make the cookie dough greek yogurt as a snack but you double the portion size.  That cancels out the healthy benefits as well.</span></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCcdubQWBhKMOXX5XXVJ0cipXV-tUALh7rgjr-Iz5G3rpTll76KahoR5YT6rcQx_ZzAqym7HU_RxqRMP56uV88MRb81ZUZmOO11z2OaRITu0a_hshicjagmyhBFUuoBx3OT3DIfEAbFhj7/s1600/emotional+eating.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Stress Relief" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCcdubQWBhKMOXX5XXVJ0cipXV-tUALh7rgjr-Iz5G3rpTll76KahoR5YT6rcQx_ZzAqym7HU_RxqRMP56uV88MRb81ZUZmOO11z2OaRITu0a_hshicjagmyhBFUuoBx3OT3DIfEAbFhj7/s400/emotional+eating.jpg" title="" width="378" /></a></div> <div class="description " style="border: 0px currentColor; font-style: inherit; font-variant: inherit; line-height: 1.5; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit;"><br /></span></div> <div class="description " style="border: 0px currentColor; font-style: inherit; font-variant: inherit; line-height: 1.5; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit;">So stress and emotional eating even on clean foods can still be detrimental to your progress.  I would do your best to really focus on replacing your emotional eating with other activities.  Like the list above.  I also think to myself, in times of stress is this food really going to make me feel better?  <span style="color: blue; font-size: medium;">NO.</span></span></div> <div class="description " style="border: 0px currentColor; font-style: inherit; font-variant: inherit; line-height: 1.5; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit;"><br /></span></div> <div class="description " style="border: 0px currentColor; font-style: inherit; font-variant: inherit; line-height: 1.5; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit;">Instead it's going to make me feel guilty, bloated, and mad at myself and the stress will still be there!  In my opinion not worth it!  Imagine that STOP sign as you are walking to the pantry and remember food will not make you feel better or solve your problems.</span></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3MQIHtJ0y0SVziclmgvW4IPNDVAgsQU2WrUZi-9jHJACmy7bO80CsoQ8gzgMeH7GqB8tILwA_ctAcg9ePnqncpLAwb7W3p_r0tnts81X6vFw-B1NL8P3OvX_pA2lW462XifHLtPDIxCe1/s1600/empowered.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Emotional Eating" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3MQIHtJ0y0SVziclmgvW4IPNDVAgsQU2WrUZi-9jHJACmy7bO80CsoQ8gzgMeH7GqB8tILwA_ctAcg9ePnqncpLAwb7W3p_r0tnts81X6vFw-B1NL8P3OvX_pA2lW462XifHLtPDIxCe1/s400/empowered.jpg" title="" width="365" /></a></div> <div class="description " style="border: 0px currentColor; font-style: inherit; font-variant: inherit; line-height: 1.5; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit;"><br /></span></div> </section><section class="section" style="border: 0px currentColor; line-height: 13px; margin: 0px; padding: 0px; vertical-align: baseline;"><h2 class="subHeader" style="border: 0px currentColor; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> <span style="font-family: inherit; font-size: x-small;"><br /><span style="font-weight: normal;">The Key to keeping stress at bay is preventing it as best as possible. Ha, I was half joking!!!</span></span></h2> <div> <span style="font-weight: normal;"><span style="font-family: inherit;"><br /></span></span></div> <div> <span style="font-weight: normal;"><span style="font-family: inherit;">I know that all stress cannot be avoided but I do my best to remove myself from situations that would cause undo stress.  For example, distancing myself from negative people, surrounding myself with like minded people, regular exercise is my stress relief, and teaching myself that worrying is not going to change the outcome of the situation.  But embracing the changes, dealing with what comes at me in the moment and doing my best to plan the future has kept my stress levels in check.  </span></span></div> <div> <span style="font-weight: normal;"><span style="font-family: inherit;"><br /></span></span></div> <div> <span style="font-weight: normal;"><span style="font-family: inherit;">While yes there are life situations that we cannot control like the loss of a job, death in the family, ect.... We just deal with that the best we can and remember that we cannot control everything in life but we can live our life with integrity, trust and health!!!  </span></span></div> <div class="separator" style="clear: both; text-align: center;"> <a href="http://i0.wp.com/www.pinkchocolatebreak.com/wp-content/uploads/2013/05/monday-quotes-surround-yourself-with-positive-people2.jpg?resize=406%2C406" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Surround yourself with positive people" border="0" height="320" src="http://i0.wp.com/www.pinkchocolatebreak.com/wp-content/uploads/2013/05/monday-quotes-surround-yourself-with-positive-people2.jpg?resize=406%2C406" title="" width="320" /></a></div> <div> <span style="font-weight: normal;"><span style="font-family: inherit;"><br /></span></span></div> <div> <span style="font-weight: normal;"><span style="font-family: inherit;"><br /></span></span></div> <div style="text-align: center;"> <span style="color: purple; font-family: inherit; font-size: medium;"><b>What areas of your life can you relieve stress to improve your over all well being?</b></span></div> <div style="text-align: center;"> <span style="font-family: inherit;"><br /></span></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div> <span style="font-family: inherit;"><br /></span></div> <div> Article was originally from http://www.livestrong.com/article/255134-how-stress-affects-weight-loss/.</div> <div> </div> </section>

adrenal, cortisol, food cravings, glycogen, metabolism, stress, Weight loss

How does stress affect weight loss

I was chatting with one of my challengers last week and we were discussing being stressed out and whether or not that would affect her resul...

Is your workout routine making you fat?

So many women are on what I call the cardio weight loss program. I was on it myself for years! I was given the wrong information from people who I thought knew the right answers. I will say that I did not find the right answers until after I turned 30! And it was transforming as well as freeing.<br /> <br /> The misconception that women have is that weight loss makes you look good and this can only be achieved by cardio and reduced caloric intake. At the same time, most women believe that weight training will make you big and bulky and cause you to gain weight.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-xYWgYwrzNZcoz-q9QDORlsyJ_mss4meHZEVwXe5ZdXCETLaekJ3CLg5KQscVnojGfa4d1pI8maFLusPJPYs90liwfQvGI2f-yJT1mMWwrZvIl9dWWHqI4B5mx_keI4G0GmQnMkoqBFkb/s1600/cardiomisconception.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="134" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-xYWgYwrzNZcoz-q9QDORlsyJ_mss4meHZEVwXe5ZdXCETLaekJ3CLg5KQscVnojGfa4d1pI8maFLusPJPYs90liwfQvGI2f-yJT1mMWwrZvIl9dWWHqI4B5mx_keI4G0GmQnMkoqBFkb/s640/cardiomisconception.jpg" width="640" /></a></div> <br /> <br /> <br /> The REAL truth is the cardio weight loss program may actually be doing you more harm than good if not combined with a good strength-training program. It could also be the very reason you have belly fat. Surprised? Over exercising puts stress on your body and this stress releases the hormone, cortisol which is the belly fat culprit. In addition, too long of a cardio burst depletes the stored glycogen in your muscles, forcing your body from anabolic (muscle building) state to a catabolic state (muscle depletion). I could get super technical but it’s not necessary. You simply need an understanding of why strength-training benefits far outweigh a cardio weight loss program.<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8Qe2xFJADn6bbv8ZigyIMRDDXjyncMr8tCfU0-xp1QN2HxT5yY1Awybgx3vSBhe0zlc3VKHhQM79J9rXiLZddoBM7-MAjRKOJ8eM-UVyo50fe_EEgZU1lcH7uc2Q97Qi11_DmxNyVMGjQ/s1600/strongnewskinny.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8Qe2xFJADn6bbv8ZigyIMRDDXjyncMr8tCfU0-xp1QN2HxT5yY1Awybgx3vSBhe0zlc3VKHhQM79J9rXiLZddoBM7-MAjRKOJ8eM-UVyo50fe_EEgZU1lcH7uc2Q97Qi11_DmxNyVMGjQ/s320/strongnewskinny.jpg" width="237" /></a></div> <br /> <strong>FACT</strong><br /> <strong></strong><br /> A steady state cardio session such as running outside or on a treadmill for 45 min to an hour will burn around 400-500 calories during that session. The after-burn, which is the number of calories burned when you stop jogging lasts about an hour and burns a total of only about 30 to 100 additional calories. Weight training will burn calories for up to 36 hours after a weight lifting workout!<br /> <br /> <strong>FACT</strong><br /> <br /> The cardio weight loss program is not the key to burning body fat! Increasing your metabolic rate so that it burns fat AFTER you work out is the ultimate goal and the most efficient way to lose body fat. This can be achieved in a couple of ways…by building lean muscle and by performing high intensity workouts. The second causes your body to use up your stored carb energy source. Once this is depleted your body will burn fat post workout. This is due to EPOC which is that high or excess post-exercise oxygen consumption. Because your energy output was so intense, your body works harder to bring in the extra much needed and depleted oxygen store which causes your metabolism to rise. <br /> <br /> So you are probably wondering if all cardio is bad?<br /> <br /> There is cardio for building muscle and melting fat at the same time.<br /> It is called HIIT, high intensity interval training. It involves alternating low to moderate intensity levels with high intensity levels. HIIT has shown to be more effective, upward of 50%, as a cardio workout to raise metabolism in blasting adipose tissue as well as well as speeding up the metabolism.<br /> <br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3Q3p5o2QL0f10GnPFWXigYuPiZJDiOeV0Y1bbxM2zIp7IhsQ-oQoFwYXpTV0dDGpaGE-sOKOsErU22DZ5QEJO8jJqazrTccWPk8sB50voh-NgtWSviWIhyYL2Il04djmsWthe6GlL4WR7/s1600/turbofire2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3Q3p5o2QL0f10GnPFWXigYuPiZJDiOeV0Y1bbxM2zIp7IhsQ-oQoFwYXpTV0dDGpaGE-sOKOsErU22DZ5QEJO8jJqazrTccWPk8sB50voh-NgtWSviWIhyYL2Il04djmsWthe6GlL4WR7/s320/turbofire2.jpg" width="320" /></a> Examples of HIIT would include:<br /> <table align="right"><tbody> <tr><td> </td></tr> </tbody></table> <ul> <li>Sprinting</li> <li><a href="http://www.beachbodycoach.com/esuite/home/alyssaschomaker?bctid=895599538001" target="_blank">Asylum</a></li> <li>Split lunges</li> <li>Jump rope</li> <li>Box jumps</li> <li>Running stairs</li> <li><a href="http://www.beachbodycoach.com/esuite/home/alyssaschomaker?bctid=75304674001" target="_blank">Turbofire</a></li> </ul> <br /> <br /> <br /> <br /> <br /> If you are looking for a great strength training program but, are unfamiliar with what exercises to do or the proper form. I highly recommend Body Beast and <a href="http://www.beachbodycoach.com/esuite/home/alyssaschomaker?bctid=25219364001" target="_blank">Chalene extreme</a>. I am currently doing the <a href="http://www.beachbodycoach.com/esuite/home/alyssaschomaker?bctid=1698965883001" target="_blank">Body Beast</a> program and am loving the results that I am seeing from the program. <br /> <br /> Check out these ladies results from the Body Beast program:<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrIEe3VflmrJNo0enbL_cpi1pLKqmRCGla5ZS2uIlaRQgLs9rFZpeGHOjuCz48afaoyCLpAnPbKmIg8jQxO6Mz5j8xCEqYQG9wmWcpDnE6-xYV2iLyPH9lwMOa5XjZ-6_ZlBNFvcjqxtJu/s1600/bodybeastresults1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrIEe3VflmrJNo0enbL_cpi1pLKqmRCGla5ZS2uIlaRQgLs9rFZpeGHOjuCz48afaoyCLpAnPbKmIg8jQxO6Mz5j8xCEqYQG9wmWcpDnE6-xYV2iLyPH9lwMOa5XjZ-6_ZlBNFvcjqxtJu/s320/bodybeastresults1.jpg" width="320" /></a></div> <br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-7GYRFUeWiH4QNaO6ZScfUox8o65aS68fYUNeN2aELt9y6wRn-uAzZ4kcVb21naF55mWAK1zmDmMTwG7ChsaYKZE586CdGkl4xz-25tTZJctEZbSt56hBD5Ziqdfa7S2QXypLYUM_rZWn/s1600/bodybeastfemale.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-7GYRFUeWiH4QNaO6ZScfUox8o65aS68fYUNeN2aELt9y6wRn-uAzZ4kcVb21naF55mWAK1zmDmMTwG7ChsaYKZE586CdGkl4xz-25tTZJctEZbSt56hBD5Ziqdfa7S2QXypLYUM_rZWn/s1600/bodybeastfemale.jpg" /></a><br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> They look great right?<br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> The other program that I love is Chalene Extreme!<br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAByZwwnZKWH53CEAJbUh1as9I-JqQ3ctW-QCY1TcFU9zsm04hEuyfS-3ESg1kf5bp292s_lrYL5IR1nSpqOL8FOjnhTLyHbeKVKxmonCqRnPN-tKEYEt9iNJ_MMBkV-BzTCcc8IyNLQ3u/s1600/chalenegoheavyorgohome.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAByZwwnZKWH53CEAJbUh1as9I-JqQ3ctW-QCY1TcFU9zsm04hEuyfS-3ESg1kf5bp292s_lrYL5IR1nSpqOL8FOjnhTLyHbeKVKxmonCqRnPN-tKEYEt9iNJ_MMBkV-BzTCcc8IyNLQ3u/s1600/chalenegoheavyorgohome.jpg" /></a><br /> <br /> <div class="separator" style="clear: both; text-align: center;">  </div> <div class="separator" style="clear: both; text-align: center;">  </div> <div class="separator" style="clear: both; text-align: left;"> Check out the creator of the Bombshell dynasty,  Lindsay Matway and her results with Chalene Extreme.</div> <div class="separator" style="clear: both; text-align: left;">  </div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB2kxeyohD9u1LYnIHq6APYCNm1y1qlCjNZOdIfSaOSNLEmg49lWP_HMznWMO4oXF4poWEVD0uxXuzngZbgVJVnUhyG6rcPy-RAULB4sULPC8J5oVC0eAhZWsLK3gPpRerUNIuS9t6GaPv/s1600/lindsaymatwaychalene.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="277" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB2kxeyohD9u1LYnIHq6APYCNm1y1qlCjNZOdIfSaOSNLEmg49lWP_HMznWMO4oXF4poWEVD0uxXuzngZbgVJVnUhyG6rcPy-RAULB4sULPC8J5oVC0eAhZWsLK3gPpRerUNIuS9t6GaPv/s320/lindsaymatwaychalene.jpg" width="320" /></a></div> <div class="separator" style="clear: both; text-align: center;">  </div> <div class="separator" style="clear: both; text-align: center;"> Ok... ready to get your mind BLOWN away with some more 60 day results? This is JUST 60 days of eating right, drinking <a href="http://www.myshakeology.com/abbyfix" target="_blank"><span style="color: #94004d;">Shakeology</span></a>, and working out 5x a week for less then 40 minutes a day! Not that hard, but easy to do and easy NOT to do. However, they chose to press play everyday (maybe missed a day here and there) and committed to eating right about 80% of the time!<br /><br /> These results are a fellow coach Amanda McDonald's! Amazing right?! Look at that stomach! hello ABS!</div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCo-A9T2sqDJloA4wefwGmDv8-Gcxv1cORPvhB6CUj5lukX-tzqSqBn8OKSU3GIEF-d6gX1nioCf9y_qZKE72JTQUz6kNkhM5i4YmdjifvzYEJVRR9oHC6ShTaLmwIQrFYF3i5u5Qq9wiS/s1600/amandachaleneresults.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="106" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCo-A9T2sqDJloA4wefwGmDv8-Gcxv1cORPvhB6CUj5lukX-tzqSqBn8OKSU3GIEF-d6gX1nioCf9y_qZKE72JTQUz6kNkhM5i4YmdjifvzYEJVRR9oHC6ShTaLmwIQrFYF3i5u5Qq9wiS/s320/amandachaleneresults.jpg" width="320" /></a></div> <div class="separator" style="clear: both; text-align: center;">  </div> <div class="separator" style="clear: both; text-align: center;"> The point here is do not be scared to lift heavy weights! The muscle you build will increase your metabolism and it will give that lean tone physique you have been searching for! Combined with clean eating and HIIT cardio 3x/week you are for sure to see results!</div> <div align="left" class="separator" style="clear: both; text-align: center;"> </div> <div align="left" class="separator" style="clear: both; text-align: center;"> </div> <div align="left" class="separator" style="clear: both; text-align: center;"> </div> <div class="separator" style="clear: both; text-align: center;">  </div> <div class="separator" style="clear: both; text-align: center;"> If you have any more questions click <a href="mailto:schomakeralyssa@gmail.com" target="_blank">HERE</a> and I will help you find a program that will fit your goals!</div> <div class="separator" style="clear: both; text-align: center;">  </div> <div align="left" class="separator" style="clear: both; text-align: center;"> </div>

Body beast, cardio, Chalene extreme, fat, high intensity, HIIT, lean muscle, metabolism, muscle, program, training, transformations, Weight loss, weight training, weights, workout

Is your workout routine making you fat?

So many women are on what I call the cardio weight loss program. I was on it myself for years! I was given the wrong information from people...

What is my Body type?

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWuUWb9gYyWtyaAtUVJq-1ZFb-Bu4yBe-RwIPEMOApK4AFkMtE1jx1O54igc7U3Og9qTqZdQAmmB9U0B7dGYqQemB6NUdSn5dQHFNkmYPnazOOpIMhCmRCKf8HEZihHalOCCVL7wTKzEqi/s236/bodytype1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="284" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWuUWb9gYyWtyaAtUVJq-1ZFb-Bu4yBe-RwIPEMOApK4AFkMtE1jx1O54igc7U3Og9qTqZdQAmmB9U0B7dGYqQemB6NUdSn5dQHFNkmYPnazOOpIMhCmRCKf8HEZihHalOCCVL7wTKzEqi/s400/bodytype1.jpg" width="400" /></a></div> <br /> Have you ever wondered, “What is my body type”?<br /> <br /> There are basically three main categories with some overlapping that we can place each of our shapes in to. Known as body type somatotypes, William Sheldon developed this method to classify the human body into different physiques. This is especially useful information for women to help each of us achieve the best version of ourselves. Knowing how we store fat and what works best for our body type is very important step in achieving a fabulously fit physique. Here is a brief snapshot of the three.<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhztzEyl0G3PWUrg1-7fpBk0VnHA8ll6ACbE3H55tFQLOpzunnqMRCxP0NwQSjeQPo8dh6Yw-Swnf9dq9FuSJGw7Vb5k6QbvUUF9zSQCPxXQDeupOcX5VwgJy19KgOzDcA6-8zR2sXqUG29/s900/bodytype2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhztzEyl0G3PWUrg1-7fpBk0VnHA8ll6ACbE3H55tFQLOpzunnqMRCxP0NwQSjeQPo8dh6Yw-Swnf9dq9FuSJGw7Vb5k6QbvUUF9zSQCPxXQDeupOcX5VwgJy19KgOzDcA6-8zR2sXqUG29/s320/bodytype2.png" width="320" /></a></div> <br /> <br /> Body Type Endomorph<br /> The Endomorph is also known as an apple shape or even a pear shape. If you fit into this category, you tend to gain weight easily and store it around your middle section as an apple or your lower body as a pear. Your metabolism may be slower than the others. In determining “what is my body type?” you have to look at the overall body characteristics. For example, I no longer look like a pear shaped endomorph because I have transformed my shape; however, at the core, if I were to “let myself go” I would gain weight in my hips and tush. I now visually look more like a mesomorph and have done this through weight training, something running NEVER did. It is true there is no such thing as “spot reducing” but as women, we can “target train”. I say this because in discovering “What is my body type?” is not meant to discourage you but to empower you. You will now have the knowledge to get results<br /> <br /> Ectomorph Body Type<br /> Well, how do I say this nicely? If this is you, you are the gal women love to hate. You have a thin build and are pretty evenly proportioned between your shoulders and hips. Your advantage to being this body type is you have trouble gaining weight! Your disadvantage is that you have trouble gaining muscle as well.<br /> <br /> As women age, we are going to need that lean muscle composition to hold up our skin. Even on your thin frame you will need this as well. You will have to learn what and when to eat and the right exercises to build that needed muscle. For you, discovering “What is my body type?” is about empowerment as well. You will have to be patient in your strength and cardio gains. Start slow because you can since weight loss is not your goal. Overall health and a fit frame are. You will still look great while making these gains.<br /> <br /> Mesomorph Body Type<br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSoCY0SQbUtBQwJAuSxAplWnauIV_BoWNTYFHY0xArRGGVEPWitYcNEkJ246WF5SNbYdQf6PzDZKccWa6fZ3T2lLmGlfc33QJWf7f4BFlS758YIQTxSJQCyc2vY_FPkxuMVsCawEyZILeg/s780/body-types-3.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSoCY0SQbUtBQwJAuSxAplWnauIV_BoWNTYFHY0xArRGGVEPWitYcNEkJ246WF5SNbYdQf6PzDZKccWa6fZ3T2lLmGlfc33QJWf7f4BFlS758YIQTxSJQCyc2vY_FPkxuMVsCawEyZILeg/s320/body-types-3.jpg" width="246" /></a>Women, as we age, set your sight on answering “Mesomorph” to the question “What is my body type?”. If this is you, you are an athletic build with a beautifully toned, lean muscular frame. You can both gain muscle easily and lose fat easily. Remember I said earlier that I was an endomorph but now I am a mesomorph. Remember I also said that if I let myself go…Well I don’t plan on doing this and because of all the lean muscle I have put on which has reshaped my body, I can have some food freedom and stay on track with a healthy and fit physique.<br /> <br /> The key to get where you are going is to know where you are coming from. “What is my body type?” is just like Map Quest. To find out where you are going, the program always requires that you enter your starting point. Regardless of your body type, Remember that you are BEAUTIFUL! Celebrate being yourself and the WONDERFUL person that you ARE! We are all UNIQUE and that is FABULOUS!

body type, ectomorph, endomorph, mesomorph, metabolism, physique, somatotypes, William Sheldon

What is my Body type?

Have you ever wondered, “What is my body type”? There are basically three main categories with some overlapping that we can place each ...