Tag Archives: Body composition

Don’t undo the progress you made today!

11008039_346551135548742_2021458108_nAre you ready to stick to your goals today? Like or comment if the answer is ‘yes.’ Don’t blow all your hard work on that sugar filled latte. Fill yourself with nutrient dense foods that will get you closer to your goals.

Insulin…a wonderful little hormone or fat storing machine?

Most of you know that I am a complete nerd and have been hacking my body for years. That means that I have worked hard to figure out how “MY” body reacts to specific foods and have made healthy changes. We all respond differently to certain food groups so it’s important for you to do the same thing. But, lets start with the basic stuff.

Insulin is a wonderful little hormone that regulates how our body uses and stores glucose and fat. Our cells rely on it for energy and it has an important role in the body. If we don’t have enough or can’t respond to insulin then we become resistant or diabetic. But, all of us are on a mission to avoid that, right?

Insulin signals the liver, muscle and fat cells to take in glucose from the blood and use it for energy. If we have enough insulin on board from food then insulin signals the liver to take that extra glucose and store it as glycogen for future use. Did you know the liver can store up to 5% of it’s mass as glycogen? Once that capacity is full then insulin signals fat cells to take that extra glucose and store it in fat as triglycerides and make it harder for our body to breakdown fats.

Without insulin our cells cannot take glucose from the blood and use it for energy.

With insulin resistance our body is less able to take up glucose from the blood.

What you eat and drink play a key role in controlling this process. Anyone can be insulin resistant. Refined carbohydrates found in processed foods, white breads, bagels, pasta, sodas, sugary sweets, and many other things on the Standard American Diet (SAD) contribute to this. When we eat processed foods, our body requires more insulin to metabolize it and our cells become less responsive. As we get older we become less sensitive to these changes.

To help balance insulin, consider a whole foods diet with fresh vegetables, lean protein, healthy fats. Limit fruit to no more than 2 a day. Veggies are free foods, fruits aren’t. That apple is like an intravenous injection of fructose that takes a b-line to the liver telling your body to store fat!!

You CAN get enough healthy carbs from non-grain sources like vegetables.

Healthy fats are important to help insulin resistance. These fats include tuna, salmon, cold-water fish, eggs, avocado, grass-fed butter, and flaxseed.

Exercise will help insulin levels stay normal, maintain hormonal balance, and regulate metabolism.

Consider limiting your eating window to an 8 hour period. This will give your body time to look to fat stores for energy instead of continually suppling it with glucose from food. If you don’t eat your blood glucose levels will take a chill pill and then your insulin levels will decrease. There are tons of studies supporting this. Hit me up if you want the references. In order to burn body fat your insulin levels need to be very low. You can get there with short term fasting (eat in an 8 hour window and fast the other 16).

If you want to use your body fat as fuel you need to challenge the FDA and media with all this eat every 2 hours to maintain your metabolism garbage that is out there. Do a little test run yourself and see how you do.

For more information and support check out my Facebook page http://www.facebook.com/homefitnessjunky or http://www.anitakellam.com_6454

Ready to cross train?

ondemandReady to CROSS TRAIN?
We now have TONS of the HOTTEST workouts loaded all online, some of the ones you have been EYEING and wondering if you should get! Like Turbo Fire, T25, P90X3, 21 Day Fix and more! All ON DEMAND!

Do you want to train with me for 3 weeks? My group starts  Monday, March 16th.

–> My group will log in a private FB group for Daily Check in
–> I’m creating a Cross Training Program Workout Calendar using different workouts in the ON DEMAND to reach your goal!
(Doing a mix of hiits, cardio, weights, and stretching gets you results faster in a shorter amount of time)
–>NEW Meal Plan utilizing the “Intermittent Fasting” – My new research and formula that allows you to eat more of what you like that keeps you feeling satisfied and losing fat!
–>Daily personal training TIPS and advice loaded each day
–>Includes 3 months of ON LINE ON DEMAND WORKOUTS (all the TOP Beachbody programs)
–>Includes 10% discount for 3 months on anything else you want to buy- energy and endurance, recovery, bars, more Shakeology, etc..
–>Includes 1 month Shakeology and 2 months of it discounted 10%!
When they told us the price, I thought it was too cheap- so HEY! Get it while it’s CHEAP! HA! It’s ALL only $140! 3 months access to ALL of those workouts!
Anytime, anywhere- on your computer, phone, smart-tv…you got internet- play it!
Just think how much EASIER it is to do these workouts where you love to workout! At the gym- use the GYM’s weights for Body Beast, Get friends together and use the group room to bust out some Turbo Fire, Lunchtime Workouts at the JOB- do some 21 Day Fix for 30 minutes and then shake up some shakeology while you eat lunch and recover for your lunch break.

MESSAGE ME if you have questions anita@anitakellam.com
OR to sign up for this- sign up ASAP at http://tinyurl.com/21dayleanout

You’ll get automatically from me a 7 day meal plan and access to 22 online workouts in a private library!
GO NOW so you don’t miss SHEDDING THE WINTER LAYER!

What’s your excuse??

What’s your excuse??

I already know all the excuses because I was the queen of them for years… It’s raining out, it’s too nice out, my workout clothes are dirty, I forgot my headphones at home, I don’t have time, I don’t want to get bulky, I’m too tired…blah blah blah. The real question to ask should be what’s your REASON?

My before picture is just after finishing my doctorate. I did not regularly exercise. I held baby weight after each pregnancy. I was constantly exhausted and used the excuse that chasing the children around was enough exercise. I came down with every cold and virus that could fester and spread on the grocery cart handle. I was miserable and avoided any pictures with my children – which now in hindsight is just plain sad for them and me. I went to bed miserable every night because I failed at what I had sworn that morning I would do – which was to make better food choices and get to the gym. It was an ugly vicious cycle and the effects of my misery did not go unnoticed by my family. 

Finally, one morning I woke up and said I am done talking about it -(I felt my back fat jiggle) and from that day on I started living it and being about it. There have been setbacks, struggles and tears but the truth is, once I started getting up and consistently working out in the mornings, it made me want to make better choices all through the day, including in the kitchen. My energy levels became increasingly better and I slept like a rock all night. My moods were much happier and instantly improved my family life and relationships. It would be a straight up lie if I said I wasn’t motivated to rock a bikini at my age but I also realized these kids in my life really were MY WHY and they needed and deserved a happy, healthy, active mom who could step up and be their healthy role model. When I found my reasons why, I simply lost all of my excuses.

My decision to coach keeps pushing me further, keeps me motivated and providing goals but it is very far from my reason why I continue to live this lifestyle.

So instead of looking for your excuse, are you able to dig deep and find YOUR reasons WHY? When you do find your why and your passion, your results will follow. Message me for help.11042942_947364438631658_7105274840541815394_n

Work for It!!!

work

The fall is the perfect time to buckle down, get serious, and get into shape. I love Halloween, Thanksgiving and Christmas! This is my favorite time of the year! But during the holidays many of us over indulge and thus gain weight due to Christmas parties, tasty cookies your mom makes, and poor eating choices. But NOT this year!!

Join me for my Fall Challenge!

Begins on October 27th
It runs for 21 days
You’ll tips on eating clean
TONS of support & accountability
Healthy recipes for the holidays
Workout ideas
prizes at the end.

Who’s in?? If you’re in the United States or Canada, and you’re not a coach or currently working with a coach I would love to have you! Message me at Facebook.com/homefitnessjunky For the details!!

You’re stuck at the same weight, now what?

 

If this sounds like you then you may need to reset your metabolism.  The human body is a well-designed, amazing & complicated machine.  Many systems work together to help you maintain a stable weight.  But, when your metabolism slows down, you may feel tired and those extra pounds just seem to pile on.  According to the American Council on Exercise, a slow metabolism can be the result of an increasingly sedentary lifestyle, poor nutrition or lack of sleep.

Calories are important to track, but they are only one part of the equation.  In order to lose weight consistently you need to make sure that your metabolism is running at top speed.

One factor that influences metabolism is your set point.  Think of your set point like a thermostat for your body. When you are home, you set your thermostat to a comfortable temperature and expect your heating or air conditioning system to respond to outside conditions and maintain your home at that temperature. By the same token, your set point raises or lowers your appetite and metabolism — the rate at which your body burns calories — in response to how much you eat.  If you consistently eat less than you body needs your system will slow down.  After a while, you have a gap between the calories you eat and those you use up in exercise, your body’s regulation system will adjust your set point upward. Your body then settles in to maintain that higher weight. This is why it’s so hard to the weight back off.

When you start to lose weight, your body’s metabolic alarm goes off. It tells your body — which strives for stability, or status quo — that you are not eating as much as usual. In turn, your body demands more food. It’s a stubborn survival mechanism that is not reprogrammed easily.  You may be tempted by the lure of crash diets.  Don’t get me wrong, they work, but only for a little while.  Your body will think that it is starving of much needed nutrients and as a result your metabolism will slow down so that it can make the best use of the resources available.

As long as your set point remains elevated, you will have intense cravings every time your body senses that you are not eating enough to maintain your present weight.

Thankfully, there are some ways you can kick your body back in gear and reset your metabolism, giving you more energy to do the things you enjoy and help you maintain a healthy weight.

Know your numbers

  1. How many calories do you burn for your gender, age, body composition and activity level?
  2. How many calories do you consume/burn in a day?

To lose a pound you need to create a deficit of 3,500 calories.

Avoid temptations

Those hunger alarms make it very difficult for overweight people to lose weight, and even harder for them to keep it off. Your body is fighting to hold on to whatever excess fat it has become accustomed to, and it does its best to replace any weight you lose. This is where you need to stick to your plan and avoid temptations.  Don’t give in to those strong cravings.  Your body needs time to readjust its settings.

Temptation can be an early warning sign that you need support. We all have moments when we can be around our favorite foods and stick to our program. But, there are times when we just sit right down and give in. Think of that craving as the first step toward actually eating the off-limits treats; think of it as the signal to call for help and reach out to someone that will support you before you start to feel like heading for the treats.

If you feel tempted, STOP! 

Stop Sign

Stop Sign (Photo credit: ladybeames)

STOP is an acronym for a four-step process that you can use to good benefit.

S — Stop!
Visualize a stop sign and hear the word “stop.” Immediately stop whatever it is you’re doing.

T — Take a deep breath.
This creates time for you recognize and look at the temptation you’re faced with, and take steps to avoid it.

O — Observe your situation, yourself, and the options you have.
Analyze what’s going on. How are you feeling? What do you want? What do you need? In your observation, use the HALT analysis. Am I Hungry, Angry, Lonely or Tired? That’s because we often react automatically, sometimes inappropriately. The only good reason to eat is true hunger. If there’s something else tempting you, then eating is not the answer, plain and simple.

P — Plan your correct action.
You’ve got choices, so what are they? What’s really important to you? What actions will help you move toward what matters, toward an appropriate response, and away from the temptation and reactionary eating.

Go ahead and let yourself hear whatever voices inside you are suggesting that you abandon or sabotage your healthy intentions, and pause long enough to acknowledge and respond to those voices. A good response might be, “Thanks for sharing, now move along.”

Then shift the focus away from food by doing something else: Sit quietly for five minutes and let your attention rest on your breathing; phone a friend; review a list of your motivations for getting healthy (you have made that list by now, haven’t you?) or take a walk.

Guess what?  You need to encourage yourself as you would a friend or loved one. Sometimes we are so critical of ourselves and say things about our bodies that we would never say to another person.  We’re often too willing to let ourselves fail without offering the support we would give to even a casual pal. Remember that sometimes, if you’re not hearing what you need to hear, it might be because you’re not saying it yourself.

The more often you use the STOP method to manage cravings, the more easily and effectively you’ll be able to resist temptations and overcome your body’s natural tendency to push you back to your set point.

This does get easier the more you do it, but it takes practice. After a while you get good at it, and it just becomes a habit.

Here are some things to remember:

  1. Don’t skip breakfast. Your metabolism slows during sleep. The sooner you eat the quicker the metabolism restarts.
  2. Drink 8 glasses of iced water a day. It will make your metabolism speed up to warm itself.
  1. Eat a minimum of six (and up to eight) times per day. These feedings will consist of snacks and main meals.
  2. Make lists of your favorite protein and carbohydrate foods. You should have at least five different protein foods and ten different carbohydrate foods to choose from that include vegetables and fruits.
  3. Each meal should ideally consist of 60 percent carbohydrates (from grains, vegetables, and fruits), 30 percent protein, and 10 percent fat.
  4. Eat only one serving of each food and one plateful for the entire meal. Never have a second serving.
  5. Never skip meals or snacks between meals.
  1. Have an apple. They are full of fiber and pectin that help you feel full and provides slow, steady energy for a longer period of time.
  2. Have a chili pepper. Spicy foods can increase your core temperature and your metabolism

References

  • American Council on Exercise Personal Trainers Manual, Cedric X. Bryant; 2003
  • 100 Ways to Boost Your Metabolism; Cynthia Phillips, et al.; 2009

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