Ready, Set, Sleep

We’ve all heard the saying that abs are made in the kitchen and, to a certain extent, this is true. But let’s not leave out back fat and flabby thighs. All of our body is effected by what we eat and drink. But our food habits are just a piece of the puzzle that leads to success. There are other pieces that need your attention. Do you know what one of the most important is? Sleep.

It’s one of my favorite things to do. It seems to be the first thing people sacrifice when life gets busy and it’s understandable. When you sleep, you don’t get anything done. But that’s not exactly true. Your body and mind need this time to recuperate, renew, and heal. But that’s not all.

Studies indicate that sleep is critical when it comes to losing weight because it affects hormones that influence your weight loss. Leptin and ghrelin are controlled by your fat cells and when they get out of whack, your body is sure to feel it. When things are functioning as they should, your fat cells produce leptin and you don’t feel hungry. When your fat cells produce ghrelin, hunger is stimulated.  This is the natural balance of our hormones and everything works fine when the body has what it needs. These hormones we never think about need to be controlled when attempting to lose weight and guess what helps this happen? Right. Sleep.

So what happens when we don’t get enough sleep? It all begins with insulin. Sleep deprivation cause your fat cells to slack on their job. Lack of sleep triggers your brain to need more food. In short, insulin sensitivity drops and things start getting wacky.  When you don’t get enough sleep, your hormones react. As a result, your body senses the imbalance and it begins to feel a little stress and, boom, there it is. Trouble trying to sneak in through the back door.

When this imbalance starts taking place, cortisol enters the picture. Why? Because lack of sleep releases cortisol. Now you’ve got nice little hormone cocktail that’s going to make a mess of things. Why? Because cortisol activates pleasure centers in the brain, which might make you want some cookies or ice cream. Lack of sleep increases ghrelin, too, which makes you feel hungry. So, it is possible to feel hungry having just eaten because of these hormones. It is a never-ending cycle that can mess you up if you don’t get it under control.

Sleep is underrated. It does a body good and your job is to find out just how much you need. Don’t try to make yourself one of those people who can go on four hours of sleep for days. One day when you don’t have to get up, go to bed at a decent hour and sleep until you wake up. Notice how rested you feel and go to bed early enough to make that happen on a regular basis.

Your body will love your for it and getting that diy tummy tuck won’t be so hard to do.

 

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

 

Sources:

National Institutes of health:
http://www.ncbi.nlm.nih.gov/pubmed/18564298

Mayo Clinic
Journal of Clinical Endocrinoloy and Metabolism

NewsMaxHealth:
http://www.newsmax.com/health/Health-News/sleep-blood-pressure-diabetes/2013/11/06/id/535194/

 

 

 

All You Need to Know

Here’s the truth: tomorrow is going to come, whether or not you’re ready for it. So will next week, month and spring, summer, fall and Christmas.

You know it.

If you want things to be different next week, month, spring, etc., you’ve got to do something to make change happen. It’s that simple. I said simple but not necessarily easy. But you know what? It’s possible.

Want to change your life? Act like it and do something that brings you closer to that change. It doesn’t have to be anything crazy like running a marathon (why would anyone want to do that?). How about two more minutes of exercise today than you did yesterday? One more push up, three more jumping jacks, whatever. Just do something.

Spring is coming – it’s going to arrive sometime between March and May. This is all you need to know. Get ready now so you can feel proud of how far you’ve come.

 

What Are You Waiting For?

Each new day, opportunities arise. They will slip by if you let them. They do not knock loudly and they don’t seem to wait around for very long before something else takes their place. Generally, we call these distractions because that’s what they do. They take your eye off the prize. Don’t let this happen. Each day is precious. Don’t waste them.

Here we are in another year and while a part of me hates the pressure of New Year resolutions, another part relishes in the idea that I can begin again. As soon as NOW.

So, yes, here is another post about making healthy resolutions. Don’t view resolutions as negative things but rather things that will inspire you. They’re not awful and if they are, try looking around for some better ones! Resolve to be healthier and happier! Screw resolutions that suck and make you feel like crap because they are unrealistic. Instead of having a list of a bunch of don’ts, try a list of a bunch of dos. Because health and fitness are good things and you will love the results they bring.

Especially this spring when tank tops and shorts come around. Make this spring something to look forward to by working on your body and that homemade yummy tuck now. Here are some quick resolutions that will yield fantastic results:

Move more.
Exercise more.
Eat healthier.
Drink more water.

Don’t overload yourself with resolutions that sap your fun and energy. Try small things and add a bit every day.

Looking for some exercise that will help you see results? Try Jillian Michaels’ 30-Day-Shred. It’s a quick workout that will change your body. No joke.

I’m currently on Level Two and it’s a tough but rewarding workout.

Not for you? Tell me what is. I’d love to know!

The Value of Small Victories

It’s nice to have a long-term goal and it’s even better to have short-term goals to make the journey that much more enjoyable. In between those short-term goals are small victories that are worth recognizing because they represent the changes taking place.

For instance, at some point in your exercise regimen, you will realize certain moves are easier. You will find that instead of just trying to make it to the end of your workout, you actually try to do one more push up than you did yesterday. You’ll realize that you can go deeper into a lunge and you actually want to squeeze out one more squat in perfect form.

If you stick with a routine long enough, this does happen and it is the very reason you should stick with a routine. Why? Because it’s magic. This feeling of accomplishment, even if it is improving your form, is proving that the process does work and it’s giving you a reason to workout tomorrow.

Your journey will be filled with non-scale-victories and you should celebrate them just as you celebrate any other success. Use them as motivation.

Do you have a small victory you’ve experienced recently?

Share it with pride! 🙂

The Number One Reason Why You Should Work Out

If you’re working on losing fat, staying fit or giving yourself a tummy tuck the old fashioned way, you might struggle with motivation. Motivation can be hard to muster before work when you’re still groggy or after work when you’re tired and this might make you put off exercising for one more day.

Here’s why you should never do that:

Because the difficult thing to do is also the most rewarding.

Most days, working out is the most challenging thing I do. I get up early, I push myself through it and I tell myself it will be worth it. And you know what? It is. There is never a workout I regret – the only workout I regret is the one I didn’t do.

Don’t give yourself time to talk yourself out of doing it.

Reshape your thinking and know the reward is in the effort.

Progress

One of the most amazing things about the human body is its ability to adapt. The first few days of any new kind of exercise will leave yo feeling sore and defeated but, if you persist, you’ll find with every day, some progress.

The 30-day Shred is difficult for many reasons. It’s a lot of getting up and down and, if you’re not used to that, it can be really hard. If you have a belly, it might get in the way of getting on the floor and back up again. However, if you continue to pursue, you’ll find that after about the first week, things begin to change.

The first few days of any new regimen is simply surviving. You may feel like you’re getting your butt kicked and the best you can do is go through the motions. It is tough, no doubt. The following days might be filled with dread but you will notice small changes that bring encouragement.

For example, you may notice that you can lift your feet higher on butt-kicks or that you can do 30 seconds of jumping jacks without stopping to breathe. You might also notice that you can get down on the floor a little bit quicker and you can get up without as much effort. You might also notice you aren’t breathing as heavy as you were a week ago.

It’s all part of the process and, if you follow through, change will come – maybe even quicker than you think… the trick do staying committed during the early stages of any exercise routine is noticing how your body adapts in the smallest of ways. Give yourself kudos when you can do one more push up or a few more lunges – these small changes are significant because it’s your body telling you, “I can do this!”

Believe it.

Third Day In

I just completed day three of Jillian’s 30-Day Shred. I’m on Level One and I’m just glad I made it through. Here’s what I’m experiencing: soreness in my quads, glutes, calves and chest.

If you haven’t done any kind of workout for awhile, the most difficult thing is going down to the floor to do one exercise and getting back up to do another. Then going back down and getting back up. From push ups to squats to crunches to jumping jaacks…. the entire routine is like this. These kinds of exercises are fantastic for building a strong core and terrific abs. So, if youre used to being on a bike or doing aerobics without any kind of floor work, this will be a shock. But, as always, a good one.

We’ve got about six weeks until Thanksgiving. Do you want to join me in making some radical transformations by then?

Second-Day Scare

image

Yes, the second day is the most difficult to get up and get moving because the soreness has begun to kick in. The best thing for this soreness, however, is to move the muscles a bit and that’s exactly what happens when you do this workout. 🙂

It’s tough and that’s what makes the short 27 minutes tolerable. It goes by fairly quickly and if you just focus on getting through every move with proper form and pride, you can do it.

It’s been years since I’ve done this routine and it’s still one of the best out there. I think the planets were aligned when she threw this thing together; just like they were when Tony Horton created p90x.

The good news is you will love yourself when you get through each and every day and when you complete the workout, you’ll have so much to be proud for. A new appreciation for yourself and a new body.

Don’t fear the trainer.

New Reality

It’s been while since I’ve posted but I’ve been hard at work on this fat loss. I’m at a healthy BMI and only have about 5 to 7 pounds to lose… but here’s the deal. I need to change my focus. This is not a time to get comfy and start relaxing on the diet and eating Hershey kisses. No, now that I’ve achieved the weight loss, I’m at a place where I can target the last little bit of fat and begin a campaign to build muscle. This is very exciting to me! I have a new reality and, let me tell you, when you finally make it to a milestone, you’ll love it. Why? Because when you do it you know you can do it. Sounds funny but you know what I mean. My tummy tuck is no longer a dream or a goal. My stomach and abs are almost flat. Flatter than they’ve been in years. Decades. When I think of that, I can’t believe it. I can still pinch about an inch when I’m sitting down but when I’m standing up, there is very little hangover there. I’m stoked and I’m ready to take it to the next level. No way I’m stopping now.

I love my new reality and you’ll love yours, too. Give it a try.