Intermittent Fasting Made Simple!

Intermittent fasting is an eating lifestyle in which you fast for a portion of your day and allow a specific time (eating window) to consume your meals (calories). For example, I wake up at 7am and I don’t consume my first meal until 12 pm. Then, from 12pm to 8pm I consume my meals (calories) for the day. After 8pm I fast until 12pm the following day. Therefore, my fasting time is 16 hours (8pm to 12pm) and my eating window is 8 hours (12pm to 8pm). The intermittent fasting clock above is a great visual illustration of how this eating window looks.

Moreover, there is room for flexibility; if I didn’t eat my first meal until 1pm; I can push my end time to 9pm and so forth. And the following day I can start eating at the usual time of 12pm. The fasting time allows the body more time to digest food and also burns more calories from fat reserves before introducing new calories into the body. The intermittent windows also add structure and provide an eating lifestyle blueprint to follow daily.

Furthermore, eating clean is a great way to start intermittent fasting. However, calorie counting is a great addition to this lifestyle. By counting your calories you can assure that you are eating in a caloric deficit in addition to intermittent fasting. This will increase the fat burning effect overall. Think of this as a more advanced or more aggressive approach.

In closing, when calorie counting in addition to intermittent fasting it is possible to make your eating lifestyle enjoyable. For example, if I’m counting my calories and I know I have 250 calories left to consume for the day; I can consume a 250 calorie snickers (chocolate) bar and still remain in a caloric deficit for the day. Now I have satisfied a craving, still met my goal for the day, and remained on track for losing weight.

First Step to Achieving Your Fitness Goals

What are your fitness goals? Your fitness goals can vary and change over time and this will determine what you should be doing in and out of the gym (including the kitchen).

Fitness goals come in all shapes and sizes, pun intended. Some of us want to (bulk) put on some muscle mass which comes with some fat gain many times. Then many of us would like to lean out, lose a nice amount of fat but maintain our muscle and give our figure some added curves and peaks. Those kind of peaks that make someone want to peek. Then there’s those who who would like to lose a certain amount of weight in a short period of time to meet a requirement such as a movie role, modeling shoot, or fitness competition among other things.

Furthermore, time can be a huge determining factor on the best way to approach many of the aforementioned goals. Longer timed goals (such as losing or gaining 10 pounds over the course of a year) allow a more gradual approach which will allow more leeway; and in my opinion makes your journey more enjoyable. That same goal over the course of a shorter time (3 months) with require a more drastic and aggressive approach; which is achievable but may be less enjoyable. There is a time when both these approaches are valuable, and deciding which one fits your need is key.

In closing, figuring out our fitness goal and the time we would like to achieve it is a great first step in achieving our goals. Feel free to comment and ask questions here on the blog. I will be more than happy to assist you.

How to Start Achieving Your Fitness Goals!

Many of us have fitness goals but don’t know where to start or how to go about the process of achieving them. Let’s start with your current eating habits. How many meals do eat per day? How much fat, sweet and calorie dense foods (dressings, syrups etc) are you eating? I know that's a lot of data, but a brief and concise answer to these questions will put you on the right path to a better eating lifestyle.

What are your weak spots? As in fats and sweets; For example, salad dressings, cupcakes, ice-cream, sour cream and cheddar ruffles? Identify these and you'll have a great place to start cutting out foods that don't support your fitness goals. Cutting out these foods is key in losing fat and building a leaner physique. Remember, once you get your eating lifestyle in order, the aforementioned foods can be eaten in moderation. Developing an eating lifestyle that is healthy but enjoyable is a major key.

If you're just noticing how bad your eating habits are, don't worry you're going to do better. Also, I like to tell people that there's always more than one way to get to a personal goal. One way may work better than another depending on the individual. And sometimes multiple ways may work for one person and it will just be a matter of preference. Finding the method/style that works best for you is part of the journey!

When it comes to fats and sweets i.e. pastries, I would suggest eliminating them all together for 30 days. Then gradually introducing them back as a moderated reward maybe once a week. Like a cheat snack., which will also help with cravings. I would suggest no fried foods for the first 30 days. And reintroducing them back in as a cheat meal once weekly to keep it a little fun taste bud wise. Initially I would suggest. Cleaning up your current foods. For instance, using low calorie balsamic dressing instead of the regular type. Furthermore, eating salads without dressing and adding some additional seasonings  for flavor is another way to keep it tasty.

Nows as far as proportions. I think the simplest way to start would be to have a serving of protein 4-6 ounces (clean). Carbs are ok in moderation (they are an energy source for workouts), 1/2 cup or less on average (carb and fat moderation is highly important). When it comes to your green/vegetable portions you can pretty much eat until you face turns green.. Lol.. You can have as much vegetables as you want. They are nutrient dense, extremely low in calories and also filling.  

One of your meals can be replaced with a protein shake. Notice I didn’t specify the number of meals. This is because it can vary depending on each individual and their personal goals. However, three moderate sized meals with a snack is a good place to start. Two moderate sized meals and a snack is a more aggressive approach we can discuss later. The key is to get started. I don't know what your cooking style is like but that will determine if you need to look at your current recipes and maybe add some new ones. There are other advanced eating lifestyles such as counting calories and finding your base line calories and then cutting from there. But that's something I would suggest later in the game, not initially. However, keeping a track of your weight on a weekly basis will be your indication to scale back on your proportions and or specific foods (oils dressings and other calorie dense foods) etc.

Now let’s approach your workout lifestyle. What is your personal schedule like? Do you work, if so what hours? When are your days off; free time etc? Use this information to design a workout routine around your current schedule to make it work for you is key.

As you may know, there are thousands of workout routines to choose from. Being bombarded with them all can be overwhelming. So a basic foundation of what you want (goal physique, goal weight etc) is key; then work from there. I usually start out by suggesting a routine that includes regular cardio, then advances to high intensity cardio so that you can build stamina and endurance and it also helps with confidence (the mental aspect of training). I also suggest that the routine includes strength training as well, because this will keep a balanced body composition (muscle vs fat). I like to explain this as a muscle to fat trade off. Which basically means you'll create underlying curves as you progress. Over the course of your journey of losing weight a balanced physique and look is a great goal. You don't want to lose so much weight and there's nothing underneath but lose skin, that's why it's important to work on strength training as well. The increased muscle tone, density and size is where the curves come from. If there was no mountain under the snow what would people ski on?

So you may be wondering how your gym schedule should look. It can look a number of ways. We can try and see what works best for you. Sometimes it's about finding your own bodies sweet spot. First, I would suggest three workouts per week minimally, but four on average. If things get hectic in your personal life we can live with three. Then back to four on average. It’s always good to work some flexibility into your routine. I'd suggest starting with two upper body days, two lower body days and 20 to 30 minutes of cardio during three or the four workouts. Complete your workout first then do cardio (when doing them cardio and weight training in the same session). Reason being that cardio can drain energy and decrease the intensity of your weight training session.

You could also break the cardio session up if you have a flexible schedule. For example, doing 30 minutes of cardio at the top of your morning. Then going in for a strength training workout late afternoon etc. I would suggest breaking it up initially to allow your body to adjust (if needed).

In closing, fitness can be both an art and a science. Get your mind ready to change the way you think about fitness and you can transform both your body and life. You have to adopt an entirely different paradigm and mindset when it comes to fitness and it will make a world of difference. Your goals are achievable and there is more than one way to get there. Just get started the you will find what works best for you!

Four Ways to Stop Skipping Workouts

Confession: Sometimes I skip workouts.

I love lifting and getting sweaty just as much as the next lady meathead, but sometimes I just really, really, really don’t want to go to the gym.

We’ve all been there; even those among us who identify as gym-junkies and fitness fanatics have had periods when getting to the gym was the absolute last thing we wanted to do. Sometimes that feeling is a message: It could be time to rest, recover, or reduce the intensity with which we exercise.

But other times it’s just…resistance. And as Steven Pressfield says in his poignant (and must read) book, The War of Art, “Resistance will tell you anything to keep you from doing your work.”

In this case, your “work” is your fitness—it’s the very real and essential act of self-care that is movement. Yes, you heard that right: exercise is fundamentally a form of self-care, and the very act of moving is to honor your body’s need to do so. If we care for our bodies, we find that all obstacles in life become more surmountable.

Alas, sometimes the resistance that stands between us and our fitness is thick and relentless. I don’t subscribe to the “no excuses” adage that so many fitness trainers throw out; I think there are lots of excuses, and many of them are extremely valid. But sometimes it’s not a matter of excuses at all—just a matter of fighting resistance, making things more realistic, and removing obstacles that stand in the way of us and our workouts.

Thankfully resistance can be overcome; what follows are four simple strategies to assist you in doing so.

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OVER COMING FITNESS RESISTANCE

(AKA HOW TO GET YOUR BOOTY TO THE GYM)

ACCOUNTABILITY

The oldest tool in the anti-resistance toolbox is also one of the most effective: Ask other people to hold you accountable. This can be done by signing up for a class that you’re expected to attend, having a gym buddy, or simply asking a loved one to hold you to your intentions.

With the wonders of modern technology, we can even look to devices and online communities for accountability. Exercise trackers such as FitBits and online communities such as Facebook groups are effective and alternative methods of increasing accountability.

The base rationale is this: If you say you’re going to do something and other people are counting on you to do it, you’re more likely to actually do it. The two times I went to the gym last week were both enforced by my husband after asking him to make me go, no matter how much I resisted. It’s not necessarily a long term strategy, but it works in a pinch and is fantastic way to get started.

THE PATH OF LEAST RESISTANCE

If resistance is the issue, it makes sense to take the path that involves as little of it as possible. What I mean is this: When resistance is bubbling up from within you, do your best to limit external resistance.

• If evening exercise is the aim, keep your gym bag in the car so that instead of going home after work, you go straight to the gym.
• If early morning exercise is the aim, sleep in your gym clothes or lay them out the night before. (Sleeping in them might feel icky for some, but I recently wore the same sweat pants 8 days in a row, so what do I know?)
• Try to find a gym that’s close enough to your home or place of work that getting there isn’t inconvenient.
• Consider keeping some fitness equipment at home, such as kettlebells, ropes, or bands.

If you can create a situation that involves fewer external obstacles, you’ll increase your likelihood of overcoming resistance.

MINIMUM EFFECTIVE DOSE

Part of what keeps so many of us from committing to a consistent fitness routine is the misunderstanding of what that has to entail. If, like me, you were bred to believe that workouts need to be long and comprehensive in order to be effective, allow me to disprove that myth.

While it’s nice to be able to commit to an hour long+ training session when time allows, this isn’t always possible. Further, we fall into the trap of thinking that if we can’t do said training session, we might as well not do it all.

Erroneous! Erroneous on all counts!

Minimum effective dose is the smallest or shortest amount of something you can do while still eliciting a positive response. So rather than commit to hour long workouts, consider 30 minutes or even less. If all you’ve got is 10 minutes, use those 10 minutes to move—because yes, it counts.

And here’s why: when it comes to fitness (and just about any other positive habit), consistency is more important than perfection. If perfection is the goal, we’ll rarely-if ever-reach it. By setting ourselves up to only go to the gym if we have plenty of time, we’re setting ourselves up for failure. What happens when we’re slammed with a project? Up all night with an infant or a sick kiddo? Traveling and pressed for time?

If we set out to move consistently, regardless of the length of the workouts, we’ll be more likely to create a sustainable, long term habit.

Along this same vein, consider that not every workout needs to be “hardcore.” A brisk walk or just 15 minutes of yoga can be highly effective when consistency is the intention, because the more consistently you move, the more movement becomes your norm.

*I’ve got tons of workout quickies on my YouTube channel and training programs on my site with short, effective workouts.*

REFRAME YOUR REASONS

As a recovering dieter and obsessive exerciser, I understand the struggle to conform to societal pressures and strive for an “ideal” body. Even after healing my body image issues, I found myself over-identifying with my athleticism and putting a great deal of pressure on myself to “perform.”

Unless we’re actually competing (and even then, to some extent), this pressure is unnecessary. When we stress and obsess over the reasons behind our pursuit of fitness, it can often be difficult to step into a space of ease and adaptability. We wind up making things feel very serious, and in the process can bump up against a mountain of resistance.

But if we can learn to move for the sake of movement, to view fitness as a means of self-care and a method of honoring our bodies, we can begin to overcome this resistance.

Take the “shoulds” and the “musts” and the seriousness out of fitness, and ask yourself instead: What do I actually enjoy? What makes me feel alive? How can I move in a way that honors my energy levels, my preferences, and my limitations?

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Resistance is a very real struggle. It manifests within us, paralyzing and debilitating us, and is further exacerbated by many of life’s external obligations and commitments. But, with the right tools and a willingness to adapt, resistance can be overcome.

Fitness, as it turns out, doesn’t have to be so serious. It can be something that adds a tremendous amount of value and meaning to our lives, if we can learn to overcome the resistance that stands between us and our body’s inherent desire to move.

Original source: http://www.negharfonooni.com

PRAWN & RASPBERRY SPRING SALAD!

Salad isn’t boring, it’s just chronically misunderstood; this recipe is a refresher on how to get the most out of your relationship with it! It’s a protein-packed dish which takes mere seconds to throw together and packs a host of flavours as well as some unusual textural surprises. It’s light, lean, nutritious and also works as a great post workout meal. For the piece de resistance, I’ve added some fresh, plump, juicy raspberries! The low GI sweetness of these little red cones compliments the crunchy textures and savoury flavours of the broader dish fabulously, and overall makes it taste fresher and lighter. What’s more, the colour renders the dish less drably green by introducing some visual variation to excite the eye as much as the taste buds! A beautiful, timely reminder that spring is on its way which is a big deal for us Swedes I hope you love it too; on the off chance you prefer something more carby, I’ve provided an alternative ‘progression’ of the dish, invoking the timeless formula of the whole grain wrap…

Instructions

1. Finely chop the chilli, and remove the seeds add to a large bowl with the crushed garlic, chopped coriander, lime, soy sauce and sesame oil. Put 20% of the sauce on the side to use as dressing. With the remaining mixture add the prawns and let them marinate in the fridge for circa 1hour.
2. Put the prawns on skewers and lightly grill the prawns for a few seconds on each side. Once grilled drizzle some extra dressing on the prawns.
3. Toss the fresh spinach in a large bowl with the last of the dressing and mix until coated; then add to a plate. Slice some avocados and additional vegetables for delicious garnish purposes.
4. ALTERNATE: This also tastes beautiful in a tortilla wrap. In which case grill the tortillas for 30 seconds on each side, pop the ingredients in and devour!

Ingredients

(Serves 1 Person)

Salad Ingredients

• 200g prawns
• 50g of BerryWorld raspberries
• 150g washed spinach
• 50g alfalfa sprouts
• 1 avocado
• 1 whole grain soft wrap
• Half a red onion

Sauce & dressing Ingredients

• 1 finely chopped garlic clove,
• 1 grated zest and juice of 1 lime
• A sprig of coriander
• 1 fresh chili
• 1 tbsp sesame oil
• A sprig of fresh parsley
  
  
  
  Original source: http://fitnessontoast.com/2017/02/23/fitness-recipe-tasty-prawn-raspberry-salad-delicious-meal-protein/

Will Drinking Lemon Water Help You Lose Weight?

Drinking lemon water is regarded by many professional nutritionists as having real and palpable weight-loss powers. Far from a weight loss myth, but, rather, a weight loss reality, drinking lemon water helps to speed up weight loss. In addition to possessing properties that are favorable to weight loss, drinking lemon water also ensures that some of the toxins in your body are cleaned out, promotes quick bursts of energy and even cleans out some of your internal waste. If you drink lemon water in the morning especially, it will help to activate your body's detoxifying process and also its natural cleansing process. This principle works proportionally, so the more lemon water you drink, the more you ought to speed up weight loss.

Advantages to Drinking Lemon Water

Drinking lemon water has shown demonstrable results in terms of weight loss, and the reasons for that are very easy to understand. First of all, the combination of lemon and water is one that is made up of natural ingredients; natural substances (those without any kind of additives, preservatives or processed elements) are the healthiest for the human body. Due to lemon water being natural, it adds no calories to your body each time you drink it. Think of it in this way: Let's say you replace whatever you enjoy drinking daily with lemon water. This could be anything as innocuous as fruit juice or really unhealthy stuff like soda. Even fruit juices contain calories, but lemon water has zero. Imagine further that you replace the drinks with lemon water every day for months or even a year. This absence of calories you would otherwise take in from other kinds of drinks will go a long way to helping you lose weight.

Cleans out Your Waste Better

If your colon is not cleansed properly, there is lingering waste that can build up and, among other things, contribute to raising the risk of colon cancer over time. This buildup of lingering waste also adds weight to your body, so if you drink lemon water regularly, it's cleaned out of your bowels with greater frequency. The result of this is that you will lose some weight just from the removal of this lingering waste. Lemon water also helps out the digestive system by reducing the chances for diarrhea and constipation, because it promotes fluid bowel functions.

Reduces Hunger Cravings

Because of pectin fiber's presence in lemon, lemon water has the effect of reducing your hunger. If you have tried to kill your appetite in the past with such drinks such as coffee or tea, try lemon water from now on, and also get the benefit of zero calories when you drink it. Together with its property of cleaning out your colon, lemon water's effect on your hunger cravings is a one-two combination in the effort to help you reduce weight.

original content: http://www.fitday.com/fitness-articles/fitness/weight-loss/weight-loss-myths-will-drinking-lemon-water-help-you-lose-weight.html?utm_source=zergnet.com&utm_medium=referral&utm_campaign=zergnet_924659

5 Reasons Why Aerobics Must Be a Part of Your Daily Routine

Aerobics, quite simply put, are fast paced and high intensity physical activities meant to increase your heart rate for a few consecutive minutes. These may include cycling, running, swimming and rope jumping among many others. The basic purpose of aerobics is to build stamina which is essential for cardiovascular fitness.  The main focus is to work on the target heart rate you wish to achieve during exercise. Larger the difference between your current and target heart rate, the more effort you have to put in to build your stamina.

It is not necessary that you necessarily need to have some weight loss goals in mind to resort to aerobics. The wide ranging benefits that these activities have for the body as well as mind make them fit to be practiced by everyone for an overall well-being.

Described below are just some of the reasons why we think aerobics should be an essential part of your daily routine.

1. Physically intensive activities like aerobics help in boosting and strengthening the immune system which affect your disease tolerance as well as resistance. When your immune system is stronger, you are less likely to be affected by cold and flu causing viruses. This general immunity from these common viruses goes a long way in maintaining your health standard.
2. Aerobics also help in controlling chronic or long lasting problems specifically related to the heart. If you have long standing problems of high blood pressure and imbalances in blood sugar level, including aerobics in your routine for a few minutes daily will help keep them in control and reduce the risk of heart, stroke or other fatal problems.
3. Contrary to popular belief, not all cholesterol is bad. There are two types of cholesterol; good cholesterol which is called the HDL and bad cholesterol called the LDL. Aerobics help in maintaining the minimum required levels of good cholesterol in your body. HDL, or High Density Lipoprotein, is essential in keeping your arteries clear of plaques.
4. Aerobics, because of being physically intensive, increases the blood flow to all parts of the body, which is essential for your mental health. Endorphins, the body’s built-in pain killers, are released because of aerobic exercises which keep you relaxed and free of conditions like anxiety, depression and chronic sadness that many people experience. The human body is meant to stay active. When that doesn’t happen, it affects the body and mind in many ways; one of which are these conditions.
5. The problems that start appearing as you age are held back if you do aerobics. The positive impact of aerobics on the body such as strengthening the immune system, mental health improvement, better heart condition and controlling chronic problems all add up to give you not just longer, but a healthy and enjoyable life. These factors become especially important as you age. Therefore, it is for the long term that you should be thinking about here. It is not just the immediate benefits you get, rather the long term well-being and happiness you achieve that should encourage you to include this highly effective set of activities in your life. 

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"But he answered and said, It is written, Man shall not live by bread alone, but by every word that proceedeth out of the mouth of God." ~Matthew 4:4~

Eating Healthy On the Go

Your healthy eating regimen is most likely to be disrupted when you are on the go, travelling or commuting. While at home, you may have all things necessary to ensure that your healthy eating routine is sustained, but it becomes considerably difficult when you travel for a while or have to leave your routine for some reason. The control of what to eat and when to eat is faced with certain conditions that are unavoidable on your part but it is quite understandable that your healthy eating cannot be given up to the externalities entirely. As such, there are a few reasonable ways that you can keep your eating as close to your standard of health as possible, while you are on the go.

Keep Track Of Calories

It is possible to keep track of the calories you intake with the help of certain calorie counting apps developed to assist you in closely watching what you eat. One such app is called MyFitness Pal which does a number of jobs from counting the calories of the food you take, to suggesting restaurant menus that suit your calorie requirements to nutrient intake and suggesting exercises to burn the calories you have eaten. It works on most of the widely used mobile phones and is a great way to keep your healthy eating routine on point while you travel. Simple features like entering the name of the food or entering the number of minutes you spent exercising can provide you valuable information regarding how much you should eat in terms of calories, over the next few hours and how much exercise you need to do respectively. Moreover, you can also get restaurant menus integrated and combined according to your calorie requirements so that you have a better idea of what foods to take together and where to find them.

Select the Right Menu Options

When you are eating out on the go, it is important to know that you will have little time to exercise like you do in your usual routine. As such, it is important to select menu options that give you just the right amount of energy in the form of nutrients while having an optimum level of calories that is not too high causing lethargy as a result. The catch is to have foods that are heavy in necessary nutrients while feel light at the same time to help you keep moving easily. This is especially important when you are out on work related tasks where you have little time to rest and get refreshed. Eating heavy food causes sluggishness, which you cannot afford in such cases. So you might be tempted to eat the most decadent of treats a restaurant has to offer, but we would suggest keeping it light to stay active and in pace.

The most important thing to remember while on the go is your basic healthy eating philosophy; keeping in mind the principles upon which you eat on a daily basis, and keep following them on the go as well, even if the kind of food you take is different. Shifting your focus from ‘what to eat’ more towards ‘how to eat’ what is available to you is important.

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