Tag Archives: healthy lifestyle

TRAINING TIP: Protein Intake for Women


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

Are you looking for healthy snack ideas?


Here are some of my favorites. I really like these little containers or color coded ziplock bags. It makes the #21dayfix program easy! 2 hardboiled eggs (red), fresh vegetables (green), almonds (blue)  all portioned out in easy containers. Can’t get any better than that. I love not having to think about measuring out the right amounts of foods.

5 Dat Free Clean Eating Group


Guess what time it is……It’s time for another FREE clean eating challenge!!! We start on MONDAY. Send me a message if you want info and like this post.

One of the biggest reasons why people fail to exercise or make healthy meals is because they feel like they lack the time.

So instead of looking and feeling great, many of us “settle” for being overweight and unhealthy because we don’t have the time today to take care of our bodies.

But be careful: The time you might save today is causing not only excess weight gain, it could literally end up shortening your lifespan by YEARS!
In fact, just take a look at all of the very serious health problems linked to excess weight gain:
o Increased Risk for Heart Attack/Stroke
o Increased Risk for Coronary Artery Disease
o Increased Risk for Diabetes
o Constipation & Increased Gastrointestinal Problems
o Increased Risk for High Blood Pressure & Cholesterol
o Increased Risk for Sleep Apnea

Basically, if you don’t invest time today preparing healthy meals and exercising then not only will you gain weight and feel unhealthy, you may literally be robbing yourself of YEARS in the process!

Not only that, but the QUALITY of your life will be greatly diminished as you struggle with the stigma of being overweight and constantly struggle with health issues.
But I get it: How can you possibly invest time when your life is as hectic as it is?

The good news is that I have made it EASY and straight forward for you. The biggest obstacle most people face is their nutrition, and that is exactly what The 5 Day Clean Eating Challenge helps people overcome….nutrition obstacles.

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

Think before you eat!



Are you aware of the types and amounts of food that you put into your mouth?  If you’re anything like me, then the answer is no, or at least it used to be.  I have worked really hard to be aware of the foods I eat and to eat when I am hungry, not when I am bored, sad, mad, lonely, or around others who are eating.  This isn’t always easy, but it has been a journey that I am proud of.  There are steps to being a mindful eater.  They are:

1. Be aware of tasting your food vs. mindless munching.

2. Savor the foods.  What is the texture like or the flavor.  Is it crunchy, creamy, spicy?

3. Don’t judge yourself.  Try to eat healthy, but everything in moderation.  Allow yourself an occasional treat without guilting yourself the entire time.

4. Be present with your food.  Don’t sit and watch TV, work on the computer or graze.  People who do this tend to take in more calories than they intended.

5. Observe what is going on in your body. Are you hungry and lacking energy.  Do you feel full and able to stop eating or are you really still hungry?