When You Just Can't Motivate Yourself, WATCH THIS!

Think Thin

Summer is the season of skirts, shorts, dresses, bathing suits, and... less. The sun is shining, the temperature is rising, and for many, the mirror does not reflect their body of summers' past. Last summer's clothing simply does not feel as comfortable as it once did. If you have read my blog before, you know I am a believer in the (paraphrased) words of renowned psychologist Carl Jung, "What you resist, persists." When it comes to your physical appearance, it can be challenging to unhook from what we see, and to stop obsessing about it. To better understand resistance, think of its antonym, surrender or acceptance. When you look in the mirror at your profile and are disappointed in your girth, or wish you had a flat stomach, you are putting your attention (thoughts and feelings) squarely upon what you do not want. Resistance persists. What you think about, grows.

T HOUGHTFUL

H APPY

I NTUITIVE

N OURISHED

Now you can shift from resistance to acceptance, and take it one step further, to appreciation. Personally speaking, I want to be thin once again. I am committed to my workouts with my personal trainer and I add in conscious movement the days I am not at the gym. I eat a plant-based diet with little added oil. From time to time, I over indulge, and it shows. I have created the acrostic for THIN, to support you in surrendering your attention to what you don't like about your body. Let it go.

Become Thoughtful. Bring your presence of mind to what is on the end of your fork. Thoughtfully choose your food. Give thanks for your food. Sit and create a sweet space for eating. Chew and taste. Take your time. This is how to add in being Thoughtful.

Being Happy is critical to self-love and appreciation. Happiness, indeed, comes from within. The world around you may be whining, stressed and broke. You can choose things to be happy about. To create thin-consciousness, bring your attention to parts of your body that already are thin and that you feel happy about. Feel happy for all the body parts that you have that are working in good order. Remember your internal organs that work outside of your conscious awareness, and be happy for them.

When you are Intuitive, you pick up on the clues and signs inside and around you. Tune in and listen. Your intuitive guidance will take you in the right direction. You may be guided to move your body more, by way of taking a parking spot further from your destination. Your intuition may act as that "angel on your shoulder" helping you choose summer blueberries out of hand, rather than blueberry cheesecake. Your intuition will support your desired outcome of becoming thin. Release resistance to what you see, and tune in to your loving-kind intuition.

Being well Nourished means making nutritionally sound choices with the wholesome foods you consume. When you nourish your body with the consistent consumption of pure water and whole un-packaged foods, your body will respond with renewed vibrancy at a cellular level. I often make reference to the crowding-out theory I learned at IIN because it is practical and applicable in many areas of life. In this case, crowd-out food cravings that are not nourishing by adding in lots of water, greens, starches, and fruits. By nourishing yourself first, you will naturally want to eat poorly, less.

THIN is a state of mine. What you see is not what you get. Who you are and who you are becoming creates your physical, emotional, spiritual, and intellectual reality. Embrace THIN and transform. https://getcoached.com/

You know the outcome you want. Obstacles are in the way. Namely, fear. Ready for the work you love, peaceful parenting, vibrant health, happy relationships? Contact Carla for your Breakthrough Session: carla@getcoached.com

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THE ROCK - UNSTOPPABLE - DWAYNE JOHNSON MOTIVATION 2020

3 Simple Lifestyle Changes to Help You Lose Weight

Going on a super-strict diet or spending every waking moment at the gym are the only ways to lose weight. However, what's the use of taking go through so much of hard work when at the end of the struggle you are going to end up gaining all the pounds you lost or even worse gain more pounds than you lost. Sounds like a nightmare, doesn't it? Hard work paying off for a short period of time and then the results are reversed in no time.

To ensure that you bear the fruits of your hard work you need not take the tough path all the time, you can take upon the easy solutions and still be in shape. It is actually possible that you can lose weight with small lifestyle changes. It's time we break the myth.

It is evident that those plenty fad diets out there work to shed pounds rapidly, however, these diets and exercises leave you feeling hungry and deprived.
To keep the pounds off for once and all, it is best that you do it slowly than rapidly. (Slow and steady wins the race, remember?)
Experts have also claimed that you can shed pounds without going on a "diet". The key is simple tweaks to your lifestyle.

Simple Lifestyle changes to lose weight are the easiest changes once can have in their lives in order to lose weight.

So here's the plan, the outlines of which reduce your appetite significantly, make you lose weight (without hunger), and improve your metabolic health.

1. Cut Back on Sugars and Starches - This is the most important step - to cut back on sugar and starches (carbs). Once done, this reduces hunger levels and thus, you end up eating fewer calories. Thus, rather than burning carbs for energy, your body starts feeding off of stored fat. It also lowers insulin levels which causes your kidneys to shed excess sodium and water out of your body. This further reduces bloat and unnecessary water weight.

2. Eat Protein, Fat and Vegetables - Each meal that you intake should constitute a protein source, a fat source and vegetables (low in carbs). The best sources of protein are meat, fish and seafood, and eggs. High protein diets have proven to reduce cravings and obsessive thoughts by food and thus, reduces the desire for late-night snacking by half. Don't give a second thought about loading your plate with low-carb vegetables. A diet based on meat and vegetables contains all fibres, minerals, and vitamins which keep you healthy. Your fat source can be from olive oil, coconut oil, avocado oil, and butter. If you'd try low-carb and low-fat at the same, the diet would result in a failure.

3. Lift Weights 3 Times per Week - You need not exercise to lose weight, however, it is recommended. The best option is to go to the gym 3 times a week or 4 at the maximum. All you need to do is a warm-up and lift some weights. When you lift weights, you'll burn calories and also prevent your metabolism from going down, which is a common side effect of losing weight. If lifting weights is off the charts, you can always do some cardio such as walking, jogging, running, cycling, or swimming will also suffice.

Besides, the changes in your diet, there are a few tips to lifestyle changes to lose weight. These tips are more likely to act as a catalyst in your weight losing.
1. Drink water half an hour before meals.
2. Drink coffee or tea.
3. Eat your food slowly.
4. Weigh yourself every day.
5. Get a good night's sleep. Every night (Very important)
6. Add more steps in your routine. (Walk 10,000 steps per day)
7. Eat Breakfast Every Day.
8. Close the Kitchen at Night. (You don't want yourself to get in to mindless snacking or late-night munchies)
9. Guzzle water 24/7.
10. Avoid doing anything else while you are eating.

Conclusion
When you reduce your carbs and insulin levels, you change the hormonal environment and make your brain and body adjust to the new changes. This leads to reduced appetite and hunger and thus, it eliminates the reason which most people fail with conventional weight loss methods. These methods have proven to help you lose weight 2-3 times weight as a typical low-fat, calorie-restricted diet.

Green tea is also recommended to add in your list of lifestyle changes to lose weight. Green tea has proven to be associated with several health benefits, including weight loss, because of its rich nutritional and antioxidant makeup. It is beneficial for weight loss by helping the body's metabolism to be more efficient. For supplementing weight loss, 2-3 cups a day of green tea will suffice. Try on these methods and surely you will achieve your body goals.
Good Luck!

Get Set Happy is a lifestyle magazine that inspires you to live your best life - Mentally, Physically and Spiritually. Learn about the Self-care ideas and Self-care activities for taking care of yourself, how to start a home business, Free Blogging Resources, Home-based business Ideas, Healthy Living Tips,

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38 Minute Full Body Dumbbell Bodyweight Combo Workout for Strength & Cardio

Reasons To Join The Gym When Trying To Lose Weight Or Improve Fitness

Deciding to workout at home takes dedication, motivation and drive. The problem is that when you try workout at home, its easy to get distracted or cancel your workout all together. Being motivated without support is not easy when it comes to starting a new workout routine, which is why so many people decide to join the gym.

You may think of the gym as a scary place filled with different equipment that you have no idea how to use. The truth is that there are so many reasons you should join the gym when trying to improve your fitness or to lose weight effectively.

The first reasons is that when you join the gym you get the motivation that you need. You will work with a personal trainer who will motivate you and cheer you on to encourage you to do better. The personal trainer puts a unique training plan together based on your abilities, your fitness levels and the goals you are trying to do, whether it's to build muscle, lose weight or tone up a bit. They will show you how to use the equipment properly and check your progress, so that they can change your program as needed to help you do your goals within the shortest period of time.

Joining the gym and taking a friend with you or having a personal trainer to back you can be fun. The trainers work on exercising that is fun. They encourage you throughout your program, whether long or short-term, to make sure you gain the best results in the long run. With workouts being fun you will be more inclined to want to go train on a regular basis.

Further, you will receive ongoing support when you join the gym. The trainers support you whether you want to lose weight, increase fitness levels or build muscle. Maybe you need a tailored plan because you are recovering from surgery and need to get back in shape or you have recently had a baby and you want to get your body back to the fitness levels that you were.

You will be given a host of choices. You don't have to go running by yourself to stay fit or try to workout in your own garden, you can enjoy a fun and motivational workout experience with a range of options for you to choose from including circuits, weights, classes and more. Remember you will also be able to choose to take the gym up on their nutritional advice or their rehabilitation services.

When you choose to join a gym, you will find that with th help of the personal trainer you will be able to achieve your goals within a shorter period. This is because you learn how to do each exercise properly and your workout program is focused on helping you achieve your goals, rather than you trying to put your own routine together.

Further, a gym is a community and you will soon get to meet other people. It's a social experience where you can get the training you need at a price you can afford. If you are looking for a five start type gym experience then you should consider a luxury gym focused on providing a comprehensive all-inclusive service that is to the finest of standards.

The type of facility you decide to join and what you feel is important, is entirely your decision. Ensure you join a facility that motivates you and supports you to help you achieve your goals without delay.

Embody Fitness Dubai is a new fitness club based in the heart of Dubai This club is a new training facility which is due to open in March 2017. The gym offers a comprehensive all-inclusive approach offering training, nutrition, therapy and monitoring. They comprise of an experienced and qualified team of personal trainers who monitor, reassess and tailor training programs to help their members achieve their goals. Embody Fitness Dubai advised that they offer short and long term solutions from rapid weight loss to toning and muscle building. They also help with rehabilitation, post natal recovery and event preparation. To find out more about this fitness club visit http://www.embodyfitness.ae.

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Indoor Walking Workout (15 minutes)

Long Distance Running - Five Strategies to Preparing for Successful Runs

There are five main factors to take into consideration when preparing to run long distances. From the off set, you will need to make sure that there are a few things which you take into consideration when starting long distance running.

It's all in the Mind!

Initially, it is a mind-set and mentality. Although it is important to know the route which you are going to run, do not worry about being anxious of the distance, in time this will be something less daunting for you to achieve. This is especially true if you are not use to long distance running and are only starting out in this hobby or sport. Motivation is key to your success. This will mean that there will be days which you will feel unmotivated, for example in winter, when it's cold and dark. The best way to motivate yourself during your training is to have your music to hand, and layer up with thin layers as once you start running you will not want to be lugging thick clothes with you. If you prefer some company, try pairing up with a friend.

Staying hydrated and eating healthily

As part of your preparation, it is extremely important to keep yourself hydrated. This is not only during the run itself, but during your normal day. The best way to achieve this is to pick yourself up a water bottle. Making yourself disciplined to keep yourself hydrated will help your body function during your run and in the training leading up to it. Your diet will also play a significant role. High protein and carb snacks and meals will assist in your energy levels. Such snacks as bananas, peanut butter and oats are some great examples. In turn helping you with your training and pre-planning your exercise regime. Many individuals additionally use supplements and protein shakes.

Wear for comfort not for trend

The garments you wear, especially your footwear shall be an important factor in your success to running long distances. Dependant on the terrain you choose to run, there are two may types of running shoes. Trail shoes offer good support on rough terrain, such as woods or parks. Running shoes however, are better suited to the road. Although it is great to look nice and stay on trend, be sure to remember that your main goal is to achieve your personal best in your running. The most fashionable pair of trainers may not necessarily be the best suited to the task in hand.

Keeping your pace and warm up preparation

When you initially start your training, always make sure that you stretch all of your muscles. This maybe something which is obvious, however, you would be surprised how many people forget; often later resulting in injury or pain. The limbering up of your body will help get your muscles and joints ready for the running you are about to take on. Make sure that you set a steady pace during your training, it is not a race. In order to not burn yourself out, before your end goal make sure that you take your time. During your training, it is always good to have a short break, until you have built up the stamina to go all the way. In addition, if you are struggling to run the distance, it may be advised to break up the entirety of the run into smaller sections.

Take a rest and post run recovery

After you have achieved either your training or your long distance run, you will need to make sure that you look after yourself properly. Take the time to stretch any sore and tight muscles, without doing this you will increase the potential of further injury to yourself. Eating a small meal to include carbs and protein will assist your bodies' energy levels to recover back to normal. Drinking lots of fluid after your run shall also help with any dehydration which you may have suffered during the run. If your body is extremely sore, then a good way to assist with recovery would be an ice bath.

For running shoes, sporting goods and athletic wear be sure to visit Keep Fit Sporting Goods, where you'll discover a large range of sporting goods, health supplements, running clothes and accessories.

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Want dancer abs? Try this 6-minute workout from DanceBody’s Katia Pryce | Sweat Series | Well+Good

When Too Much Personal Fitness Training Is Too Much

The purpose of this article is to pull back the curtain on some of the issues to be on the lookout for when working with a personal trainer. As a personal trainers and a strength and conditioning coach with 10 years of experience, I have encountered many personal trainers, and I have learned many of the things to watch for.

There is one phrase that needs close attention, and that is "scope of practice." Scope of practice is a phrase generally used in the medical field that dictates the boundaries within which doctors and therapists can work. This is applicable to any personal trainer as well, because there are a few boundaries that a trainer should not cross.

The first practice is massage. In most states massage therapists need to be licensed. The title licensed is key, here. The definition of licensure is as follows:

Licensure "is the state's grant of legal authority, pursuant to the state's police powers, to practice a profession within a designated scope of practice. Under the licensure system, states define, by statute, the tasks and function or scope of practice of a profession and provide that these tasks may be legally performed only by those who are licensed. As such, licensure prohibits anyone from practicing the profession who is not licensed, regardless of whether or not the individual has been certified by a private organization."

Certifications, on the other hand, are a voluntary process provided by a PRIVATE organization that states the obtainer has completed preset coursework and a possible exam. This is a very important distinction, as to be licensed means that there is stringent government oversight that dictates the practitioners' ability to perform their trade.

The reason why massage therapists need to be licensed is because giving a massage is an extremely invasive procedure. There is an enormous amount of manipulation of the muscles and body, and there is a certain risk factor with massages, as well.

With the way that muscles are manipulated, it is highly possible for an inexperienced person to cause significant injury to the client. This is why Licensed Massage Therapists spend hundreds of hours studying human anatomy, angles of pinnation, muscle actions, and physiology to understand exactly how to manipulate the body safely.

A lot of personal trainers-- especially the inexperienced-- want to give clients "extra service and attention." Personal trainers will sometimes have a false sense of confidence that they know more than they actually do. This is when inexperienced trainers will break scope of practice, and massage clients to "release trigger points" and alleviate pain. The problem with this is that they underestimate the risk they are putting their clients in.

This is the exact reason that experienced trainers teach their clients to use self-myofascial release. Self-myofascial release consists of things like foam rolling, where a client can work on releasing trigger points, and loosening tight muscles, without ever needing a trainer to put hands on them.

Stretching is another place where trainers can get a little too invasive. A side effect of resistance training is the tightening of muscles. So, stretching is absolutely necessary for maintaining loose muscles and protecting range of motion. Again, with an inexperienced trainer this can lead to injury.

Stretching is definitely within a trainer's scope of practice, BUT it needs to be done responsibly. Overstretching a muscle or stretching a muscle in the wrong direction can lead to muscle or tendon tears. Not following proper protocols for stretching can also lead to injury. Stretching should always be done after a workout; never before. This will protect the client during the workout.

Stretching should ALWAYS be done with muscles that are warmed up. Muscles function almost identically to rubber bands. If you have ever tried to pull a rubber band that is extremely cold, you notice that it is brittle and snaps. Muscles work the same way; if they are cold and the trainer tries to stretch them, there is a risk of them snapping.

This is extremely important when using advanced stretching techniques like PNF stretching, where the muscle is stretched, contracted, and stretched again to create a greater stretch and range of motion. This advanced stretching can easily lead to injury.

It is also key to have great tactile awareness. Your personal trainer in basically where ever you look in Connecticut needs to be experienced enough to know exactly how far to stretch the muscle without going too far.

A knowledge of anatomy and muscle action is also imperative. Muscles move in certain patterns based on their angle of pinnation. If you try to stretch a muscle against the pattern, you are putting the client at risk, or will no longer be hitting the right muscle.

Knowing muscle action is also very important for stretching. Whether a joint is flexed or extended will determine whether certain muscles are contracted or relaxed. It is very easy to teach a client how to stretch themselves properly, which will allow them to control how far and how much pressure is applied. This is a far safer method when supervised by an experienced personal trainer.

Don't forget about the comfort factor for a client. A personal training relationship should be a safe and comfortable one. A personal trainer like where I am located or where ever you are looking should NEVER make a client feel uncomfortable with conversation or "too much" touching. Touching should really be kept to a minimum. The only time a client should ever be touched is to make quick positional adjustments, or in an effort to assist with stretching. This touching should be as minimally invasive as possible, and there should always be consent from the client.

In my 10 years as a very successful personal trainer, I have never had to touch a client for more than a brief position adjustment, to emphasize where the focus of the work should be, or to assist with light stretching, when asked to do so. I have never had an issue with clients being unable to learn how to stretch themselves, or to use self-myofascial release. As personal as this industry is, there is such a thing as too personal!

Finally, the biggest sign of an inexperienced or insecure trainer is over-compensation. I've found the loudest trainer in the room tends to be the one that needs to overcompensate for their lack of knowledge and confidence. These are also the trainers who tend to be the ones to learn a new "skill," and that is all they do until they learn the next one. These trainers have the need to show how much they know by using "parlor trick" exercises or "new" methods, but they do so without any rhyme or reason. The best trainer is the one who can quietly get a client the results they desire for their specific goals, without shouting about it, and without boring the client with information they, honestly, usually don't care about.

The majority of clients don't necessarily care about the how; they just want to reach their goals. It is up to the trainer to have all the tools necessary to help the client achieve those goals. The best trainers I've ever met know a lot about a lot... But you may never know because they don't have the need to prove that they are better than any other trainer. Their sole purpose is to help their clients reach their goals. A good trainer never overdoes new tricks that they learn. Instead, they cherry pick from their bag of knowledge to find the best methods for the right clients!

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LIVE Dumbbell Burn Workout

Five Benefits of Sprint Training

The main aim and focus of sprinting is to run at your fastest pace for a shorter and more focused amount of time. The easiest way of doing this is by increasing your stamina. Sprinting is a great cardiovascular exercise and is brilliant at increasing your metabolism, even after you have finished your workout. Here are six reasons as to why we would suggest you taking up sprinting over long distance running or jogging.

The overall benefits of sprinting

Firstly, you should consider the active-aging benefits. As you age, the loss of muscle mass can be contributed to by the loss of type II muscle fibres. Doing high-intensity training and workouts such as sprinting is a great way to improve your bodies' type II muscle fibres and maintain your muscle mass through aging. Not only is sprinting great for this, but it will also result in you sculpting your legs with further definition. Besides helping with muscle mass, it is a great way in which you can low your blood pressure, through the build-up of muscles assisting with your heart function. The extra work from sprinting results in your heart work harder, pumping faster and improving circulation around the body. During long distance running your body can increase levels of cortisol, which convert the protein in your body to fuel. By doing this, it reduces the body's ability to build new muscle tissue. However, when you start sprinting, your body promotes the hormones which in turn assist with building muscle. By adding sprinting to your workouts it can help you maintain and increase your levels of lean muscle mass, help tone your glutes, abs and legs, as well as calorie burning, which in turn helps you achieve a more youthful appearance.

Feeling the burn

If you are familiar with HIIT workouts, then this series of sprints is a very effective way to achieve the benefits of these high-intensity intervals training. With your body accelerating at a quicker rate, your heart rate will increase at a higher rate. These styles of exercises help you burn lots of calories in a relatively short amount of time. This also works to help your body burn calories even after you have finished your workout has finished. When you are starting your sprint, the speed of your run will increase the more you do.

Increasing your endurance levels

Sprinting can also help you improve overall aerobic efficiency and your body's ability to use oxygen for fuel. If you are a fan of running in marathons, or long distance, training with the use of sprinting alongside can help improve your aerobic capacity while increasing the total distance you are required to run. When your heart and muscles are working to their limits, this will mean that your body will have to use its reserves in order for your body to continue to function. Sprinting will break down the glucose levels stored and in turn burn an increase level of calories. Therefore the more sprinting which you do the better your endurance shall be, as fatigue levels will set in later after your training.

Range of motion and your joints

When running long distance, you are able to get a limited range of motion. In comparison, sprinting allows for a much large range of motion due to the use of a longer stride, incorporating your ankles, legs, hips and arms to gain the speed you are working towards. If you are a long distance runner you may have had experience of the impact that long distance running can have on your joints. The long distances and running for substantial periods has an increased impact on the pressure put on your joints, such as your knees and ankles. If you are monitoring your running form and are striking with your ball of your foot rather than your heel then you shall reduce the chances of injury.

It's a mind set

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Although sprinting is a hard exercise, especially if you are just starting out, it is important to be resilient and not give up. There will always be set backs, and these are normal for anyone first starting or even if you have lots of experience in doing sprints. Like most forms of exercise, sprinting is a great way of relieving stress; both mentally and physically. This is done when your body releases endorphins into your body, which in turn helps with confidence. By setting goals and reaching these whether it is independently or with a friend you will be able to achieve these and improve over time. Make sure, whatever your long term goal is, to get healthier or to be able to run faster, this is a fun way of getting it done.

There's many great items to help when you begin sprint training, from pedometers to running shoes. Get them all at Keep Fit Sporting Goods.

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How To Lose Belly Fat The Fastest Zumba Dancer Workout For Beginners Step By Step

Keeping Fit - A Healthy Outlook on Your Fitness and Wellbeing

You are what you eat

Initially there are four main factors which everyone should follow in order to achieve their personal best. The first thing to remember is that your body will only function at its full potential if you provide it with the best fuel to run on. Eating the right foods and banishing junk food, will set your body up with the best start by providing it with the essential nutrition. This requires a balanced diet of carbohydrates, protein and fat, in larger amounts, provides our bodies with energy, helps with growth and maintains our bodies. While vitamins and minerals, in smaller quantities, are also necessary for your body. Water, although does not fall under a nutrient, is essential for healthy living and body function. While eating healthily is important, you should also consider the portion sizes. It is also important that you do not skip meals, as this is in fact counterproductive.

Exercise and fitness

The second most important factor which should be considered is regular exercise. This does not necessarily require intense gym workouts, however, the more exercise you incorporate the best results you will be able to achieve. Most specialists suggest a minimum of an hour of daily gentle exercise, to include walking, jogging and running. Not only will the exercise assist with keeping your lungs and heart, but it shall also keep your blood flowing. If you prefer an activity then both cycling and swimming are good options and cause less stress on joints. This will mean that your muscles are worked and you are able to burn the energy which you have taken in during eating. Although gentle exercise will not particularly target specific muscle groups or help with sculpting or toning, it will help improve general health. Not everybody has the time or finances to be able to go to the gym, however, there are plenty of different exercises and stretches you are able to do in the comfort of your own home.

It's all in the mind!

Having a positive mind set in respect of keeping fit and staying motivated shall make a massive difference to the success of your fitness journey and end goals. It is a lot easier to motivate and gear up to do the daily exercise and the routine needed when the sun is out, but when the weather is dark and dull, it is often difficult to find your self-motivation. Ways in which this can be combatted is to do exercise with a friend, join a class with like-minded individuals, or just listen to your favourite tunes to help get you focused. If you are eating the right foods, then you should have fewer difficulties with energy levels, but the regular exercise will help assist your body performance. This regular exercise will lead to a lot of long term benefits for you both physically as well as mentally. It is known that not only your fitness levels will increase, but exercise helps rewire your brain and reduces stress levels. Therefore, sticking to your plan is always important, and you are the only one in control of your own self-motivation. Another way you could help keep yourself motivated is to set small goals and once you have accomplished them treat yourself to an activity or spa treatment. Do not forget to believe in yourself.

Don't forget to rest

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Fourthly, you are going to need to make sure that the amount of sleep which you get is correct. Sleep is integral to your body functioning properly. In the modern and busy lifestyles which most people have these days, sleep is often something which gets overlooked rather than being made a priority. In turn, the proper amount of exercise will allow you to have better sleep and assist with your energy levels throughout the day. In order to achieve the best outcome for your health, there are in fact optimal times you should exercise during the day. To gain the best results from this, it is better to exercise either in the morning or afternoon rather than during the evening. Exercising at these times shall allow your body temperature to rise and fall just prior to you falling to sleep.

If you're looking to Keep Fit and look after your health, then look no further than Keep Fit Sporting Goods for your one stop shop for all things sport and fitness.

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How Does Exercise Impact Weight Loss?

Stressed? Overwhelmed? How's It Affecting Your Eating?

A lifelong friend just texted me that our current world situation has put her into "a strange mix of fear and boredom."

Maybe you can relate. I'm feeling quite stressed about everything, including finances.

"I'm starting to have anxiety about my stress eating." - SayingImages.com

Stress drives many of us to the refrigerator. Even animals. To stress mice, researchers pinch their tails. Yes, it's mean, but they do it. And the mice run to their food bowls and eat.

But there's more. Given a choice between mouse chow and crumbled cookies, which do you think the mice choose? You're right - cookies.

This is explainable if we look at stress hormones. The long-term stress hormone is cortisol, which drives us to eat.

"Stressed spelled backwards is 'desserts'. Coincidence? I think not!" - Unknown

As for what we eat during long-term stress, remember the mice. Cookies. That has much to do with the brain chemicals triggered by cortisol. The ones that make us desire, crave and choose carbs, especially sugar.

So what can you do, other than gain weight you don't necessarily want? We need to fight back with different hormones and brain chemicals.

We Can Do That with Foods!

• Eat protein with absolutely everything. Eat it throughout the day. This will do 2 things for you. It will take away the desire for carbs and reduce the mindless carb-munching that often accompanies stress-eating. It will also make your brain produce the chemicals that help stave off cravings.

• Eat wholesome fats (avocados, coconut oil, flaxseed oil, and more) with everything. Eat them throughout the day. Control quantities so you don't swap one food issue for another. Fats will help you keep sugar cravings to a minimum.

• Take liquid B-complex (all the B vitamins, not just B12). This ends a craving in just a few minutes. [Please check with your doctor to be sure B vitamins are okay for you to take. Not everyone can take them safely.]

• Eat LOTS of vegetables. Keep frozen veggies in your freezer to prevent running out, and eat vegetables throughout the day.

• Put the above foods together as a meal - or a mini-meal if you're just snacking - and you can change your brain chem and your hormones to work FOR you and not against you.

• Avoid sugary foods. Sure, I've said it before, but now is no time to be careless. Guard your immune system. Avoid sugar.

• Exercise! Working out is one of the best ways to deal with stress, anxiety, depression and other 'off' moods. I'd suggest daily, but aim for at least 4 days a week.

"If the finish line feels too far away, don't look at it. Just look down at your feet and take your next best step." - Melissa McCreery

For more tips to get you through stress eating and anxiety at times like this, visit http://www.LastResortNutrition.com and grab your free 30-minute consult. You're not alone.

Brought to you by Dr. Joan Kent, best-selling author of Stronger Than Sugar: 7 Simple Steps to Defeat Sugar Addiction, Lift Your Mood, and Transform Your Health.

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Yoga For Weight Loss | Healthy Energy Flow | Yoga With Adriene

Ageing Gracefully With NAD+

Introduction

NAD stands for nicotinamide adenine dinucleotide, a molecule that controls the body's response to stress. It is one of the most important chemicals in the body, playing a key role in enzymatic reactions and regulating practically every metabolic activity. Hundreds of biological processes, from energy metabolism to cell survival, rely on adequate cellular levels of this vital chemical. These levels decline with age, a circumstance that triggers altered metabolism in older people, who become more and more vulnerable to disease. In experiments where old or diseased animals were fed with extra NAD, they went on to live longer and healthier lives than without the supplement. The discovery has stimulated a search for NAD-boosting molecules suitable for humans. Such molecules hold the promise of increasing the body's resistance to multiple diseases, thereby extending healthy human lifespans.

Water and the human body

The human body is composed mostly of water, a vital nutrient without which life on earth would be impossible. Among other roles, water acts as a shock absorber for internal organs; helps form saliva for digesting food; lubricates joints; and assists in flushing out waste as urine. Its ability to dissolve a wide variety of substances allows our cells to use valuable nutrients, minerals, and chemicals in biological processes.

Redox reactions

A redox (reduction-oxidation) reaction, defined as one involving the reciprocal processes of oxidation and reduction, can be viewed in terms of the two elements that make up water: hydrogen and oxygen.

Oxidation is classically defined as the addition of oxygen to, or the removal of hydrogen from, a substance. Burning something is an oxidation reaction, because in this process oxygen from the air reacts with the substance being burned to produce an entirely new substance, e.g. the burning of charcoal, which is made almost entirely of carbon (C) in oxygen (O2), to produce the gas carbon dioxide:

C + O2 --> CO2

Likewise, it is possible to oxidise water by removing hydrogen from it.

Reduction can be defined as adding hydrogen to, or removing oxygen from, a substance. Most metal ores are oxides, and the pure metals are obtained from the ores by removing the oxygen, e.g. from copper oxide (CuO) ore, thus reducing the oxide ore to the pure metal:

CuO + H2 --> Cu + H2O

However, a more encompassing definition is that Oxidation Is Loss, and Reduction Is Gain, of electrons (to remember which the mnemonic OILRIG was specifically invented).

NAD, NAD+ and NADH

An electron is a stable subatomic particle with a negative charge, found in all atoms. The negative charge on each electron is balanced in atoms by a positive charge carried by a proton in the nucleus, so that the atom has no overall charge. Losing an electron would transform a formerly neutral entity into one with a single positive (+) charge. NAD can exist in two forms: the electron-deficient (oxidised) NAD+ and the reduced NADH. The term NAD is used to refer to either form. In cells, each NAD+ molecule can acquire (i.e., be reduced by) two electrons. Only one of these accompanies the reduction, the other being liberated into the surrounding medium:

NAD+ + 2H ----> NADH + H+

Effects of NAD+ supplementation

Obesity and blood sugar: prevents or treats obesity and alcoholic liver disease, while improving blood glucose levels.

Liver: speeds up recovery following partial liver removal.

Kidney: protects against kidney damage arising from high glucose levels

Skeletal muscle: improves muscle function and reverses negative age-related damage.

Heart: improves cardiac function, even restoring damaged hearts to near-normal capacity.

Cancer: creates an internal environment that prevents and reverses cancer.

Nervous system: prevents or reverses nerve cell damage.

Aging and Longevity: improves insulin sensitivity, blood lipid profiles and vision.

The caveat

The results described above have mostly been observed in animal models, and do not necessarily translate to humans. However, the results of numerous animal studies suggest that boosting NAD+ in humans may also be good therapy against a broad range of age-associated diseases, and may perhaps even delay the ageing process itself.

NAD-boosting therapy in humans

Healthy bodies make all the NADH they need using vitamin B3 (also known as niacin, or nicotinamide) as a starting point. Niacin is therefore the most popular form of NAD therapy in humans when levels start running low. Beneficial levels can be obtained by taking 15 mg niacin daily, and large doses are currently being used effectively to treat high blood cholesterol. Additionally, drugs that boost the body's NAD production are being tested for the treatment of multiple conditions such as acne, kidney disease, lupus, Alzheimer's Disease, schizophrenia, diabetes mellitus and obesity, as well as potentially extending lifespan.

Conclusion

Nicotinamide adenine dinucleotide (NAD) is a critical component of a healthy life, but its levels decline with age, and this decline is associated with a number of health problems. NAD levels can be boosted by taking vitamin B3 (niacin), experiments with which show promise for improving body metabolism, alleviating disease effects and optimising quality of life. While studies are ongoing to determine the mechanism of NAD's multiple beneficial effects, supplementation with vitamin B3 (and possibly other B vitamins), in conjunction with a healthy diet and exercise, can help maintain good health.

Disclaimer:

The content of this article was created for informational purposes only, and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Further information:

David Sinclair on Health Theory - https://www.YouTube.com/watch?v=IEz1P4i1P7s / (accessed 16/3/20).

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10 Healthy Lunch Ideas For Weight Loss

Chocolate: A Treat for the Taste Buds and Your Health

Great news for chocolate lovers! Dark chocolate has been shown to provide several health benefits. Chocolate comes from the cacao bean, which is rich in plant-derived flavanols. Flavanols are a type of phytochemical; a bioactive chemical found in many plant foods. Phytochemicals are proven antioxidants, which means they help protect the body's cells from damage. These phytochemicals are found in every bite of dark chocolate.

Dark chocolate not only contains cacao, but other important nutrients. Those with higher amounts of cacao also contains fiber, iron, magnesium, copper, potassium, and manganese; all of which are good for your health.

Dark chocolate with at least 70% or more cacao listed as the first ingredient is the healthiest choice because it has a lot of cacao and little added sugar. Some bars contain up to 95% cacao! The more cacao, the more health benefits. Milk and white chocolate may taste good, but they contain mostly sugar and little to no cacao. For this reason, it's best to avoid them in the interest of your health.

Heart Healthy Food

Dark chocolate can be considered a heart-healthy food. The flavanols in cacao can lower "bad" LDL cholesterol and raise "good" HDL cholesterol which prevents the buildup of plaque in the arteries. Along with vasodilator properties, these flavanols help blood flow easily through the body thus lowering blood pressure and reducing the risk of heart disease, cardiovascular disease and congestive heart failure. In addition, blood can flow easily to the brain increasing cognitive performance and reducing the risk of stroke.

Boost Memory

Some research suggests the flavanols found in cocoa may boost memory and brain function. A randomized, double-blind study published in Hypertension looked at ninety elderly participants with mild cognitive impairment. The study had participants drink a dairy-based cocoa flavanol mixture that contained various concentrations of cocoa. Other sources of flavanols were restricted in the diet of the participants. The study resulted in a better performance of working memory and higher cognitive scores in the participants who drank the mixture with the higher concentration rather than the lower concentration mixture. The higher and moderate concentration groups also showed improvement in insulin resistance and blood pressure levels compared to the group drinking the lower concentration.

Decreases Insulin Resistance

Despite chocolate's reputation as being high in sugar and fat, dark chocolate has been found to benefit those with diabetes. Dark chocolate containing at least 70% cacao will not cause high spikes in blood sugar because it has a low glycemic index. Since the cacao flavanols can improve insulin resistance, they can help the body use insulin efficiently.

Improve Mood

Eating this treat in moderation can also improve your mood. Phenylethylamine is produced in the brain when you feel you are falling in love and releases endorphins that can make you feel happy. No surprise, this chemical is also found in dark chocolate.

There are many ways to include dark chocolate in your healthy eating plan. Make a small piece a daily treat if you have a sweet tooth and need a tasty snack. You can melt it and use it as a dip for apple, orange, and banana slices. That is one delicious, phytochemical packed fondue! Dark chocolate chips can also be used as a healthy topping for plain yogurt, or mixed into trail mix. No matter how you choose to enjoy it, making dark chocolate a part of your day is something that tastes good, and will make you feel good inside and out.

Bonnie R. Giller is a Registered and Certified Dietitian Nutritionist, Certified Diabetes Educator and Certified Intuitive Eating Counselor. She helps chronic dieters, emotional eaters, and people with medical conditions like diabetes, break the spell that diets have over them and reclaim WholeBody Trust™ so they can live their life to the fullest. She does this by creating a tailored solution that combines the three pillars of WholeBody Trust™: Mind Trust, Hunger Trust and Food Trust™.

Join her free Break the Spell of Diets in 3 Days online experience at https://dietfreeradiantme.com/breakthespellofdiets

Have diabetes: Grab a free copy of her eBook: 5 Keys to Manage Diabetes Without Dieting at https://brghealth.com/5keysebook

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