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Burn Fat OFF!

 

Have you heard of interval training?

It’s one of my favorite types of workouts because it can be brief, be fun and you can be done!!!

Alternating bursts of a challenging exercise with a short recovery will get you fit in a flash because:

1. It will boost your metabolism for up to a whopping 24 hours
2. You’re more likely to workout if you know it will be done and over with in no time
3. Women who did 20 minute interval workouts 3x a week lost more weight than women who worked at for 40 minutes doing steady state exercise in a 15 week period.
4. You’ll be happier because intervals perk the mood
5. Less of a time commitment
6. It makes all your other activity feel easier because you will build up your VO2 max by at least 10%


Anita

Are you stuck in a plateau?

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Are you stuck in a weight loss or fitness plateau?

Plateaus are natural… The human body is incredibly adaptive, and this is why I preach to change things up. Changing your routine continually challenges your body, which keeps your body guessing; and therefore keeps you on track to continuing your weight loss.

Typically a plateau lasts anywhere from 3 to 4 weeks. It’s your body adjusting to what’s occurring. Remember the closer you get to your goal weight, the more your body will plateau. However, I want you to focus on how your body feels! Not just the scale. The scale sometimes does not reflect the transformation that’s occurring. Though plateaus are important to pay attention to, they should not stop you in your tracks. There are lots of great approaches to plateaus, which I share with you in my challenge groups.

Get your Spring Spark Back!

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Have those New Year’s resolutions taken a back seat? Do you need a little kick in the tush to get motivated again? Join my latest challenge group to help get your Spring Spark back.

If you have a coach already please check with them to see if they are offering a challenge group. FYI: You will get motivation, accountability, support from other participants, recipes, meal plan, complete nutrition and a workout program. A purchase is required so that you have all the tools you need to be successful.

Click on the link below for to apply:
http://Anitakellam.AutomaticCEO.com/go10

You can also go to http://www.homefitnessjunky.com and click join and join for free so we are linked together. I can’t wait to hear from you. Message me so we can connect.

Who is ready for summer?

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Tank tops, swim suits, shorts….Warmer weather and longer days!!! . I am! Mentally we may be ready but how about physically???

Here are some easy to follow tips for a flatter tummy that will be begging to be shown off this summer:

1. Color your plate – colorful food (naturally not artificially!)
2. Avoid stress
3. Have good posture
4. Do 20 minutes of cardio at least 5 times a week
5. Drink a glass of water before eating
6. Eat fruits and veggies
7. Limit sweets to a rare treat
8. Drink only 1-2 alcoholic drinks a week (monthly is even better)
9. No more than 1 tsp himalayan salt a day
10. Skip the soda (even diet)
11. Cut down on fast food
12. Get enough sleep
13. Eat fiber
14. Don’t starve yourself
15. Know your proper serving sizes
16. Eat slowly
17. Take the stairs
18. Work your core
19. Work and strength train other parts, too!
20. If you can’t read eat, don’t eat it.
21. Try intermittent fasting

Are you ready to change your life?

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I’m aware that this business may not be for everyone BUT I can’t not share how this has changed my life and the lives of SO many around me!

Here is who I am looking for:
*Coachable
*Support others while you are on your own journey
*Willing to grow your business online
*Willing to invest in your health
*Wants to have more free time to do the things they want to do
*A strong women who wants to change here life and is ready for change
*Done with excuses

Do any of these apply to you? MSG me so we can chat together about getting started!

5 ways to eliminate back fat!

TURN UP YOUR CARDIO 
If you’re serious about getting rid of fat, you’ve got to start getting serious about cardio. I shoot for five times a week with cardio. I alternate between running, interval training, & TurboKick.

FOCUS ON TONING
Add moves that sculpt back, shoulders and obliques to reveal the strong muscles. Posture improving exercise can also do wonders. Think BOSU ball, weights and stability ball.

PRACTICE YOGA
Quality strength training and cardio are key, but yoga can help you take off back fat too. My favorite is hot yoga!!!

EAT SMARTER
Choosing healthier foods and cooking up cleaner recipes are essential in your battle against back bulge.

SHOP YOUR SHAPE
Okay, this won’t really get rid of fat, but It’ll certainly help you feel more comfortable in your skin. Flattering clothes will help you feel more confident so that you feel less stressed while dressing. Instead of getting caught up in the size you’re wearing, always focus on how you feel in the clothes you’re in.

Are you sick and tired of feeling stuck and alone on your fitness journey?

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Want to join a group of like minded fitness lovers? I created a new Facebook group and it’s totally FREE. Click on this link to join our community. We will share favorite recipes, tips, tricks, tools and get support from other people who want to live a full, fit life.

https://www.facebook.com/groups/753727521408576/

TRAINING TIP: Protein Intake for Women

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TRAINING TIP: Protein Intake for Women
Should you down egg whites all day or do you even need to pay attention to eating protein?
Each time you complete a workout, you break down muscle fibers just a little bit. To recover requires proper recovery and refueling!
Muscle needs protein (amino acids) to repair, and needs a daily supply of it as it isn’t stored in the body for when you need it.
Women are no different! Increasing your protein intake won’t start bulking you up when you lift weights. You’ll bulk up when you lift weights when your diet isn’t on point and you start adding fat all while you build muscle OR you are taking some extra hormones.
Some benefits of eating enough protein are:
1_ Controls your Appetite
2_ Burns More Calories
3_ Boost Your Immunity
4_ Aids in Muscle Recovery
So how much protein do women need to eat each day? The average amount of protein for women who workout is typically 3/4-1 gram of protein per body weight.
Where can you find protein sources so you aren’t downing egg whites, chicken, tuna, and powders?
1_ Protein Powders are a great quick portable, saving the day, way to get a heavy dose of quality protein in 1 shot.
2_ Lean Meats (Fish, pork, Flank Steak (limited amounts per week), Chicken, Turkey
3_ Greek Yogurt (if you eat dairy)
4_ Egg Whites
5_ Nuts
6_ Quinoa
7_ Beans
I’m not an expert in Vegan lifestyle, but there are a lot more sources of protein available.
Best tip is to consume protein each time you eat. Plan a balance meal each time you eat of Carbs, Protein, and Fats. Work to eat your starchy carbs in the first meals of your day and replace with fibrous carbs towards the end of the day.
If you are trying to reset your leptin levels having protein within 3 minutes of waking can help reset them.
Does this help? Any other questions about this?
If you need a sample 7 day meal plan to follow so you can see how to pair up the right foods for a meal plan- go download my free one at https://anitakellam.leadpages.net/healthyeating/
Photo Credit: Huffington Post.

Eat Less, Move More to Lose Weight…..It’s NOT that easy!

Does this sound like you?

*You have an increased appetite and cravings?

*You have a hard time recovering after exercise?

*You’re irritable and have mood disorders?

*You’re gaining weight or reaching a weight loss plateau.
*You’re always hungry despite having a satisfactory meal?
*You have increased blood pressure?

These are symptom of Leptin Resistance!

Leptin, the “satiety hormone,” is a hormone made by fat cells which regulates the amount of fat stored in the body. It does this by adjusting both the sensation of hunger, and adjusting energy expenditures.

It is one of the most important hormones made exclusively by fat cells.

When a person overeats and gains weight, there will be an increase in body fat which would lead to an increase in the production of the hormone leptin. The leptin secreted will be signaled to the brain that there are adequate fat stores. The brain will then stimulate the metabolic processes that results in appetite suppression, weight loss, reduction in hunger, increased satiety with eating, increase resting metabolism, increase in lipolysis (fat breakdown) and stimulate fat burning, allowing the person to restore back to the normal body weight. This process of internal self-correction is called “homeostasis” and it stabilizes the body’s internal state.

When there is an increase in body fat, there is also an increase in the levels of leptin in the blood. For people who are overweight, leptin is not doing its job of reducing appetite and stimulating fat burning. When the functions of leptin are blocked, it results in a state called LEPTIN RESISTANCE.

We will, through diet and meal planning, restore your hormonal balance so your body functions like it should.

Leptin was only discovered in 1994 and the reason why much of the advice you’ve been given about diet and exercise is WRONG!

Don’t worry, We can make it right.

Comment here or message me at fb.com/homefitnessjunky10380737_1002444073105861_6482846359825096671_n

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