Those of you were are working your abs.....make sure of 3 things....1. keep chin in neutral (don't tuck it into your chest, so look UP so you don't stress out your neck), 2. visualize a grapefruit sitting on your belly button and you want to curl your shoulder blades off the floor and squeeze it with your stomach muscles, 3. 80% of lean abs(physique) begins in the kitchen! Eating CLEAN (check out Eating Clean for Dummies or Tosca Reno's the Eat-Clean Diet Recharged books) They emphasize a permanent healthy, active lifestyle and clean whole food eating to stay fit and healthy.....NO pills, NO expensive artificially processed shakes & bars that are loaded with crap, just real whole food that you can pick up at your local grocery store! Remember, to lose body fat, you need all 3 components of wellness to work together to get the best results - 1. clean eating 2. cardio work to burn the fat/calories 3. strength training to tighten and tone your body to raise your resting metabolism so you can eat more and not gain weight! That is a no brainer right there !!!! You can do it. I believe in you!!!!
I get lots of questions all the time about what to eat and when! Within my scope of practice as a licensed personal trainer, I am allowed to educate about basic clean eating principles and explain important information and portion sizes regarding the 3 food components: protein, carbohydrates and fats (to start). Today is about protein! Every time you eat, you should pair some lean protein with complex carbohydrates at every meal or snack to balance out your blood sugar and insulin response. Here are some great examples of clean, lean muscle building protein that is needed for weight loss and full body toning! Portion size is the palm of your hand!
Here is a GREAT, SAFE, EFFECTIVE and SIMPLE exercise you can do to tighten and tone up that behind!!! You don't need a machine....or any equipment at all! You can do this exercise ANYWHERE! Your living room floor, a hotel room, any place you have floor space to lie down! Focus on building up to 3 sets of 25 reps and you will feel your butt BURNING!!!! Start slow,with 1 or 2 sets of 10 if you are a beginner. Go up slowly (do not use your low back! Squeeze your butt at the top and hold for 3 to 5 seconds, then slowly lower to floor. Repeat! Happy Butt Bridging!!!
Combine frozen peaches and protein powder for a sweet, creamy lean muscle building benefit!
Peach Power Whole Food Shake
1 cup unsweetened vanilla almond milk
1 cup frozen peaches
1 scoop of vanilla whey protein powder (whole foods market has the BEST, cleanest organic ingredients that is minimally processed)
1 tablespoon unsalted almond butter
1/2 tablespoon pure raw maple syrup
1/4 teaspoon ground cinnamon
2-3 ice cubes
Place all the ingredients in a blender and mix till smooth. Add more ice as needed to get desired consistency.
Nutritional facts: calories, 306, total fat 13 grams, protein 26 grams, carbs 25 grams, fiber 4.5 grams
Going to the gym without eating first??? Here is a new incentive: A study published in the Journal of Science and Medicine in Sport showed that women who ate a high-protein meal an hour before their workout burned more calories per minute than women who ate a low-protein meal or no food. The additional calorie burn amounted to 185 calories over the following 24 hours & could add up to a 15 pound weight loss within a year! Happy Eating!
When you want to achieve it all - fat loss, lean muscle maintenance and improved metabolism, your nutrition becomes a VERY important part of the equation: cardio work, strength (weight training) and diet. After all, anyone can lose weight by drastically cutting calories. But that doesn't mean it is the best (in fact, that is the worst!) & most effective strategy for losing body fat (and keeping it off!) Severe calorie restriction leads to a loss of muscle tissue and water weight. This means its easier to add body fat when you return to your normal eating patterns. Three crucial tips are all you need to know to get the most from your daily diet: body fat loss, lean muscle maintenance and metabolic support.
1. Only cut calories moderately - You should only reduce your calorie intake about 20% below your baseline for body weight maintenance. That means an active woman who consumes 2,000 calories a day should consume no fewer than 1,600 calories per day. The good news is that you will keep muscle, lose body fat and you won't starve yourself, either.
2. Eat multiple small meals per day - Taking in six meals a day will help you in multiple ways. First, it will keep a steady stream of nutrients in your body. Second, it will help keep you from feeling hungry. Third, it will rev up your metabolic rate so you burn more fat round the clock! Tidbit: It will also help you burn more calories because digesting food takes calories! It's called the thermal effect of food. The more often you eat, the more you burn. That explains why the flip side, eating only one meal a day, leads to body fat storage, as its starving and holding on to that food for fat storage.
3. Consume more fats and protein - Fats provide satiety, and protein gives you amino acids that help prevent muscle-tissue breakdown. In addition, consuming protein also boosts metabolic rate, increasing your body's ability to burn body fat.
2nd culprit....not enough sleep! Insufficient sleep can hamper your weight loss efforts by raising the hormone cortisol: chronic elevations of this stress hormone can lead to a breakdown of muscle tissue. Lack of sleep also lowers your levels of leptin, which controls how full you feel, while raising ghrelin, which increases your hunger! To ensure successful weight loss efforts, try to shoot for at least 7 hours a day (preferably 8) of sleep per night.
Two of the main culprits responsible for halting body fat loss/weight loss -
1. Don't skip meals! -How often do you skip a meal here and there, thinking the reduced calorie intake will speed up your fat loss? Big mistake, according to study published in The Journal of Nutritional Biochemistry. You do NOT want to skip meals to save calories. Your body will instinctively know this, and go into starvation mode, i.e. go into fat storage mode!. Skipping meals sets you up for larger fluctuations in insulin and glucose (blood sugar) and could be setting you up for more fat gain instead of fat loss. How long can someone go barely eating? Not as long as you think! And that is NOT fun! Moreover, that fat gain will end up circling your stomach and waist area (the place it goes especially if you are over 35 - men and women!) Better stick to eating three full meals plus 2 snacks per day to maintain healthy & permanent fat loss!
We all love our wine, right? Here is an interesting tidbit...According to a recent study published in the American Journal of Cardiology, those who perceived alcohol as heart healthy consumed 47% MORE alcohol on a regular basis than those who viewed alcohol as unhealthy. Moderate alcohol consumption can have heart health benefits, BUT ONLY when consumed in amounts that don't increase health risks, such as high blood pressure, weight gain and liver disease. The take away for all women: All public health services recommend no more than one alcoholic drink per day (which is...5 ounces of wine or 12 ounces of beer, or 1.5 ounces of 80-proof liquor) So, measure out 5 ounces...it isn't much is it? Just getting all of you to think a bit when you say " i enjoy a couple glasses of wine with dinner", really find out, just how many ounces are in YOUR 1 glass of wine? The answer may not be 5 ounces...and 5 x 3 glasses (which is very easy to drink in a couple hours!) that can equal over 600+ calories a day in just alcohol! Remember, alcohol is up there at 7 calories per gram....2nd only to Fat which is 9 calories per gram (as compared to protein and carbs, which are at 4 calories per gram) Now, i love to have a glass or two of wine when I go out to dinner, but I have noticed a trend with women stalling in their weight loss efforts lately, and when they tell me they love their wine....I ask "how much"? So, if you choose to imbibe...just remember, if you play, you gotta pay!!! What you think is a normal amount just may be the hidden culprit keeping your weight loss from happenning. Happy Columbus Day weekend! Cheers!
It's fall!!! How has everyone been doing with their weight loss goals? The secret? It's knowing how to work with your BMR -(basal metabolic rate), the number of calories your body needs to function day to day. Here is what to do:
Little to no exercise BMR x1.2
Light exercise 1 to 3 days a week BMR x 1.375
Moderate exercise 3 to 5 days a week BMR x 1.55
Heavy exercise 6 to 7 days a week BMR x 1.725
Very heavy exercise 2x a day BMR x 1.9
I'm a lovin life girl... a bit of a daredevil at times... I love my family and friends and my great clients! I learn a lot a long the way and I'd love to share what I learn with you. :-)
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