Pumpkin & It’s Health Benefits Read & TAG A FRIEND👭 Pumpkin is rich in antioxidants, micronutrients, fiber and full of carotenoids. The orange colour of pumpkin is because of beta-carotene. Beta-carotene gets converted to Vitamin A in our bodies and has several benefits such as bone, skin and eye health. The fiber found in pumpkin helps our gut, digestive system and our immune system. Some of the micronutrients found in pumpkin are magnesium and potassium, which help to keep our cells well nourished ⠀⠀ For added benefit, eat the seeds! Pumpkin seeds are loaded with healthy fats and full of nutrients. Since I am eating a lot more fats, I’ve included pumpkin seeds in my diet. Love them on salads🙌
SPOT REDUCTION! pot reduction is the idea that we are able to choose where we want to lose weight or lose fat. Although this has pretty much been deemed a myth, there are still ways to target these specific areas. ⠀⠀ If you are looking to change the shape of your body, adding muscle should be your priority. Yes, loosing overall body fat will be beneficial but by simply adding muscle to your frame, you will be able to shape your body to give your body a different look. Adding more muscle is different than adding more fat. ⠀⠀ Instead of trying to diet down in order to lose fat in those stubborn areas, start focusing on WHAT you are eating. Limit processed foods, stick to lean proteins, fruits, vegetables and whole grains. It’s important to make sure you are eating enough so you can fuel your workouts, build up new muscle and torch the fat! ⠀⠀ So although there is no such thing as spotting reduce, you are able to target your trouble areas by working them directly! There is no doubt if you perform tricep extensions, you will target that area. The importance of resistance training is so that when you lose body fat overall, your muscles will be able to show! ⠀⠀ All in all, don’t just focus on weight loss to try to assist these stubborn areas, focus on lifting weights and building lean muscle in these areas! Read & TAG A FRIEND👭.
A lot of people head into supplement stores every day searching for that magic pill. The magic fat burner that is gonna drop 10-15 pound of them in the first month. ⠀ ⠀ But is this really possible? And if not, then what is the benefit from actually taking a fat burner?⠀ ⠀ The amount of fat your actually gonna burn from taking a fat burner is pretty mine-squeal. We’re talking splitting hairs.⠀ ⠀ The best a fat burner will do is raise your heart rate and core body temperature due to the caffeine or other stimulates in it. Only making it feel like somethings actually working.⠀ ⠀ Simply adjustments to your diet, cardio, and weight training sessions will yelled you just as much if not more results then taking the fat burner by its self.⠀ ⠀ So why do you hear all the time that these fat burners helped people loose weight?⠀ ⠀ Most likely the fat burner simply helped these people get on on solid regimen.⠀ ⠀ Spending $60-$120 on a fat burner simply motivated them to change there diet and get into the gym so they wouldn’t feel like they wasted there money.⠀ ⠀ They simply needed a reason or motivating factor to actually make the lifestyle changes necessary.⠀ ⠀ The fat burner did not magically make them lose weight. Magic pills DO NOT exist.⠀ ⠀ You wanna know what’s also motivating and not a waste of money but will still get you long lasting results??⠀ ⠀ HAVING A COACH!!⠀ ⠀ Hiring a coach is a great way to get solid advice, knowledge, and accountability to help you reach your goal.⠀ ⠀ the results you’ll see with a coach will be drastically better and you’ll be able to continue seeing results MUCH MUCH longer then if you deciding to buy a 2 month supply of fat burners.⠀ ⠀ Wanna learn what you coaching service entails?⠀ ⠀ Comment 👍🏼👍🏼 below and I’ll DM you with all the information!😁⠀
How do we lose body fat and achieve our ideal physique? ⠀ ⠀ We gotta get serious about what we put in our body’s. ⠀ ⠀ Now for the sake of this post we are gonna use the word “diet” but we all know this word isn’t the best representation of the lifestyle change that needs to happen.⠀ ⠀ When your looking to change your physique and achieve that ideal look we have to go on a “diet.”⠀ Restrict calories (primarily fats & carbs), and increase activity. ⠀ ⠀ But what happens once we reach your goal? Your done, it’s over, you got back to the way you were eating before or the stay in this restricted state forever?⠀ ⠀ DEFINITELY NOT!! This is only gonna set you up for disaster and put you down a path of yo-yo dieting.⠀ ⠀ The “diet” after the “diet” becomes just as, if not MORE important then the “diet” its self.⠀ ⠀ You must come out of that restricted state properly. One to maintain what you worked so hard for but two so you come back to a place of optimal health.⠀ ⠀ This can be tricky and take some planning so hiring a coach that can help you properly “reverse diet” could be the difference between you maintain all that hard work or bouncing back to square one. ⠀ ⠀ But at the end of the day whether you decide to hire someone or not you must remember that once you reach your goal, the “diet” isn’t over. ⠀ ⠀ You still have A LOT of work to do. And you still need to be diligent about how you come out of the “diet.” ⠀ ⠀ And the still need the work back towards a place of maintenance. ⠀ ⠀ Wanna learn more about how to properly “diet” and then come OUT of the diet?! Shoot me a DM!! ⠀ ⠀ I’d love to chat with you and see if we can set you on the right track towards success!!🙌🏼⠀
Many people believe that anything you eat before bed will automatically turn into fat. However, this isn’t exactly the case. Our bodies are in a constant state of protein turnover aka making new proteins and breaking down the old ones. ⠀⠀ Eating a meal that is high in protein before bed can help your body remain in this muscle-building phase as well as increase the amount of muscle protein synthesis. Eating before bed is not “bad” but there are definitely better choices that you can make at this time. Your snack/meal at night should HELP with your goals not hinder your progress. Aka eating cookies or snacks that are high in sugary carbs might not be the best option. ⠀⠀ Eating a small sized meal prior to bed consisting of protein, carbs and fat will help to keep you satisfied and possibly help you fall asleep as our brains turns carbs (complex) to serotonin. Eating a larger meal may either keep you up or disrupt your sleep. ⠀⠀ Dairy products such as greek yogurt are typically slow digesting and allows your body to enter the muscle building phase while you sleep. Choosing foods that are high in healthy fats (avocado, almonds), can be helpful as well since fats also slow down the rate of digestion. ⠀⠀ There are other factors to keep in mind as well such as what types of foods you ate throughout the rest of your day and whether or not you just worked out. If you just worked out and it’s late at night, eating some carbs or fruit to replenish your glycogen stores would be fine along with some protein. If you haven’t eaten much throughout the day, choosing some healthier carbs to eat is not going to harm you. ⠀⠀ Fueling your body with the proper nutrition that it needs should always be a number one priority. By keeping this in mind, you will start making choices that will help fuel your body instead of harming it.
Exercise & The Menstrual Cycle! Read & TAG A FRIEND👭
It is very common for females who train intensely and diet to lose their period or have it become irregular. Every month ovulation occurs and with this, hormonal changes arise. Having a very strict diet especially missing meals or working out for multiple hours in the day leads your body to identify this negative energy balance as a risk. When this happens, the body turns off the body process known as reproduction. ⠀⠀ A hormone known as leptin gets produced when there is body fat. Not having enough body fat decreases the amount of leptin in the body, which reduces the action of the hypothalamus (which starts off your menstrual cycle). Stress is also a major factor that may lead our sympathetic nervous system (SNS) to be overworked. When our stress hormones are constantly at high levels, our body believes it’s not safe to reproduce. ⠀⠀ Losing your period means that something must be “off” hormonally. Here are some tips as to what you can do: -Reduce the amount of exercise that you’re doing and increase your calories -Ensure you’re getting in enough good quality sleep -Try adding in slow-digesting carbs at most meals (everyone is different but this may be helpful to reduce stress and deprivation in our bodies as most females believe that carbs are “bad” for them). -See your doctor to tune in to the exact cause.” )
Not possible😱⠀ ⠀ How in the world can someone lose pounds on the scale but look worse!?!⠀ ⠀ Because fat loss & weight loss are NOT the same!!🤭⠀ ⠀ Weight can come from a lot of things; fat, muscle, bone, water, hair, etc.⠀ ⠀ Just cuz the your “weight” went done on the scale doesn’t always mean it came solely from fat.⠀ ⠀ But how does this happen?⠀ ⠀ Caloric reduction WITHOUT the focus on macronutrient profile is the biggest contributor☝🏼.⠀ ⠀ Yes, to lose weight you need to reduce calories. The probably is no one was every taught where those calories should come from!⠀ ⠀ A majority of people look at “reduce calories” and they will simply cut out everything. Protein, fat, and carbs.⠀ ⠀ Causing the scale to go down but they only look like a smaller version of themselves.⠀ ⠀ I’m order to actually change your body composition and lose mostly fat, calories do need to be reduced.⠀ ⠀ BUT! Those calories need to come primarily from fats & carbohydrates.⠀ ⠀ Keeping protein high (1g-1.3g per pound of body weight) will ensure what you keep most of your muscle mass during a fat loss phase.⠀ ⠀ I only say most because it is inevitable that your gonna lose some muscle mass.⠀ ⠀ But we can DRASTICALLY reduce this by make sure protein is adequate. ⠀ ⠀ Take your macros.⠀ ⠀ Understand what your food consists of. ⠀ ⠀ If your goal is cosmetic and you wanna look a certain way this is essential.⠀ ⠀ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖⠀ ⠀ Do you have a friend that is constantly yo-yo dieting and needs to track there macros!?!? ⠀ ⠀ Tag them below and help spread the word!!⠀
Now I know what you’re probably think, “fasting is a great way to lose body fat, of course it’s not a bad idea.”⠀ ⠀ And yes while science does support that fasting does help mobilize more body fat during that fasting period there is a more deeper reason why it probably isn’t the best idea.⠀ ⠀ 80% of people that are wanting to try fasting or more specifically Intermittent Fasting are wanting to do it because they heard from somewhere that it’s great for fat loss.⠀ ⠀ These same individuals have never dieted before. They have never tracked food before. And they have zero understanding of what a proper intake of food looks like.⠀ ⠀ When these people decide to start a fasting protocol in hopes to loss weight they are basically setting them selves up for a horrible relationship with food and a possible eating disorder.⠀ ⠀ Real quick fasting can go from, “fast & feast” to “starve & binge”.⠀ ⠀ And mentally this are two TOTALLY DIFFERENT approaches to food.⠀ ⠀ “Fast & Feast” is controlled restriction with controlled feeding.⠀ ⠀ “Starve & Binge” is forced restriction with uncontrolled eating.⠀ ⠀ So if you’re starting your fat loss journey focus more quality food intake, improve macronutrient ratios, eat more micronutrients (veggies), drink more water, & exercise regularly. ⠀ ⠀ All these things are gonna benefit you way more in the long run then trying to force yourself into restricting all food for 16+ hours. ⠀
Best exercise to lose weight, here’s why experts call squats king of weight loss exercises. For weight loss and fitness, experts say squats are one of the best exercises you should do regularly. It helps engage all core muscle groups, increases stability and strength. However, it is important to maintain the right form for doing this exercise.Whether you’re doing squats for weight loss or to gain an enviable, toned body, it is important to get the right form while doing it. Once you have mastered the art of squatting, you’ll see results around your thighs, glutes, calves and seat. There’s a reason why squat is called ‘king of exercises’. It helps engage all the core muscle groups, increase stability and strength. Reach the right depth “Many people squat above parallel and do not go deep enough to positively impact the legs and thigh muscles. In fact, staying above the parallel limits will hurt your knees. So, make sure your thighs are parallel to the ground,” It is important to engage your core while performing squats. According to a study engaging the core will help tone your thighs, calf and will work on your abs too.
Breathing technique “First inhale and inflate your lungs before you start the rep, then exhale once you’re done with the rep,”
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