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
HOW TO TONE UP THOSE FLABBY UNDER ARMS??? HERE IS MY FAVORITE TRICEP TONING EXERCISE! CHAIR DIPS!!!!
at the bottom of the movement, straighen up those elbows as hard as you can & repeat! You will feel the "burn" in the back of your arms and shoulders! Tones the entire upper arm! Enjoy!
Myth: You can't get too much protein.
TRUTH: Oh, Yes you can!!!!!
Too much protein can be a very bad thing. It can worsen kidney-function tests in people with kidney disease. Think that warning doesn't apply to you? A vast majority of people have kidney disease and don't know it yet. One in five overweight adults has at least a mild form of kidney disease. As for people trying to lose weight, eating too high protein diet puts their kidneys at risk. Overdoing it over the long term also causes calcium to be leached from your bones, increasing risk of osteoporosis and fractures. So, how much protein should we be eating? Here is a simple formula. Multiply your weight by 0.36. If you weight 150 pounds, for example, aim for at least 54 grams of protein daily. Over age 65? Multiply your weight by 0.5 instead.
You know that feeling of fuzziness or slow thinking when your brain is not quite clicking along at its usual speed? It's called BRAIN FOG!, and many things can cause it. Though some are serious, others are temporary and can be reversible. Here are the 2 biggest culprits of insomnia and brain fog!
1. Sleep disrupters (such as cell phones) Sleep deprivation is a common cause of brain fog. Going to bed with your gadget (tablet, smart phone), sending one last text, or checking Facebook just before bed (while you are in bed....how many of us have done that?!!) The shortwave light that electronics emit interferes with the production of melatonin, a hormone involved in sleep. What should you do? When it is time for sleep, put the phones (yes, i am going to say it) at least 7 feet AWAY from your head. Preferably, in another room. Our parents and grandparents survived just fine without a phone 6 inches or less from our heads as we sleep!
2.Sugary snacks - Hunger is one of the most simplest causes of fuzzy thinking and lack of concentration. And downing processed sugary foods can make things worse. Eat regular meals or snacks throughout the day to keep your blood sugar and insulin in check (i advocate eating something every 3 to 4 hours so you are not STARVING and ready to raid the kitchen cabinets). It will help keep you satisfied and your blood sugar stable, which in turn, will help your brain and sleep!
With summer soirees filling up your social calandar, arm yourself with a list of lighter drink recipes so you can join the party without overdoing it on alcohol, sugar and calories. Here are three light cocktail equations you can sip without the guilt!
Happy Summer Solstice Week!!! Seems like everyone lately wants lean, toned abs...here are some excellent exercises that don't require any equipment! But remember....if you have belly fat, or need to lose some weight....those muscles will be toned and sculpted underneath that fat layer. You need to do all 3 components TOGETHER! to get that flat, toned tummy: CARDIO work to burn the fat layer off the top, STRENGTH/TONING work (above to firm and sculpt those muscles) & PROPER NUTRITION to fuel your body to burn fat and build lean, toned muscle that boosts your metabolism 24/7! Remember....you can't get a "washboard"stomach by just doing crunches...you need to lower your body fat % in order to see the definition....if it were that easy, everyone would have the ABS of their dreams and I would be out of a job! So do that cardio/strength/eat properly and see those ABS POP!!!
I REALLY DISLIKE GYMS!!!, including exercise classes. I never felt comfortable in using the equipment and was very self-conscious in the classes if I couldn't keep up. Melanie Roofe is the perfect trainer for me! I am very comfortable training in her home gym, and there is no need to worry about what I look like or how much I sweat. She will guide me through all the machines making sure I am using them correctly, and she knows exactly how hard to push me every single session! Exercise has always been a negative experience for me, and now I actually LOOK FORWARD to my workout with Melanie! I highly reccommend her!
Janet S. - Groveland
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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