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Will you ever lose it?
If you get fat are you doomed to stay fat? According to a study conducted in the UK in 2015, less than 1% of the formerly obese will maintain weight loss for more than a year. Specifically, this broke down to just 1 man out of 210 and 1 woman out of 124. Participants in the study were told to eat less and move more, a method that failed to deliver long-term results. Clearly this sound bite advice wasn’t enough. Now I could launch into a debate over whether or not this study practiced sound research and whether or not the participants really did eat less and exercise more, but instead I’d rather share with you what I know to be true about lasting weight loss. Make no mistake about it, long-term fat loss results are very possible and are enjoyed by the majority of my clients – in stark contrast to the UK study results! Since there’s more to it than simply eating less and moving more, how does one go about losing fat and then keeping it off for the long haul? Here are 5 Steps to Finally Lose the Fat… Step #1 to Finally Lose the Fat - The Right Mindset There are only two mindsets to choose from when you approach your quest for weight loss: This is a temporary change in my behavior. This is a new way of life. There’s no middle ground, you either see it as temporary change or you see it as permanent change. It’s pretty obvious which mindset produces permanent results. Step #2 to Finally Lose the Fat - New Habits Understanding how to put new habits in place is the second step to losing the weight and keeping it lost. As we just saw in step one, looking at your weight loss behavior as a new lifestyle is the only way to ensure permanent results and this means adopting healthy new habits. Habits are best taken on in gradual steps. This has been proven to be the most effective way to make the new habits stick. Approach building new habits with baby steps instead of grand leaps. If one of your current, fattening, habits is that you drink sugary soda then first switch to drinking diet soda. Once the habit of drinking diet soda has completely replaced your sugary soda habit then you can start replacing some of the diet soda with water. You didn’t jump straight from drinking flavorful, fizzy soda to just drinking water, that’s too extreme and will make success unlikely. Step #3 to Finally Lose the Fat - Your Environment In order to permanently change your body you must permanently change your environment. It makes sense that you won’t maintain a lean body in the same environment where you gained the weight. The term “environment” sounds vague, so let’s break it down. Your environment is the world that you create around yourself. These are the foods that you see, smell and have easy access to. This is the ease or difficulty you have in consistently accessing exercise. This is the lifestyle of the people closest to you that casts an influence on your own lifestyle whether you realize it or not. I’ll bet you could draw out the ideal environment for permanent weight loss. You know the path. Now put in the effort to walk the path. Step #4 to Finally Lose the Fat - Good Nutrition The problem with the advice of eat less and move more is that it doesn’t make a distinction between calories. When total calorie count is your only goal you’ll end up consuming lower quality calories than you should, which leads to mindless eating and malnutrition. Educate yourself on healthy calories versus nutritionally void calories. A great rule of thumb is that calories that are created in nature are always superior to calories created in a factory. Stick with real food over anything from a package. Step #5 to Finally Lose the Fat - Your Support System If you just did the first 4 steps then you’d be well on your way to successfully transforming your body from fat to fit, and keeping it that way for the long haul. However, in order to fully ensure that you make the switch from where you are to where you want to be it’s important to put a support system in place. Nothing is more powerful than social accountability. Instinctively you don’t want to let people down, and so you’ll work harder and more consistently in a support group than you would when working on your own. It’s hard to sleep in when you know someone is at the gym waiting for you! This fifth and most important step is where I come into your life. My entire mission is to not only provide you with the action steps to getting into the best shape of your life, I also am here to provide you with the support that you need to make it happen. Call or email me now to get started on a program that will get you fit for life. You can do this!    3 Tips for Ache-Free Nights  Sometimes we might struggle to fall asleep because of stiff joints or tight muscles. We might wake up with aches in our hips, back or feet. A few simple bedtime habits can make a big improvement. “Many of the people I work with just assume pain at night is part of aging,” physical therapist Shayna Gross says. “But often, it’s about how you prepare your body for sleep.” Here are her top three tips to reduce pain and improve your sleep: 1. Stretch Your Hips and Lower Back Gentle stretches like a figure-four or child’s pose can help loosen tight muscles and ease joint tension. Just a few minutes before bed can go a long way. 2. Roll Your Feet on a Ball Use a lacrosse ball, massage ball, or even a tennis ball. This stimulates your fascia (connective tissue) and can calm your nervous system, helping your whole body relax. 3. Adjust Your Pillow Placement Support your joints while you sleep. Try placing a pillow between your knees if you’re a side sleeper, behind your back for support, or under your ankles to reduce strain on your lower body. “Small movements can lead to better rest — and less pain in the morning,” Shayna says. Keep moving throughout the day and include resistance training if you really want to move, feel and look better. Supplement Your Diet with Vitamin B12 Lack of a proper blood level in human beings is the major cause of the condition known as anemia.
Shortage of blood means erythrocytes or red blood cells will not be produced in the correct quantity.
>span class="qowt-font6-Arial">cobalamin).
Studies show that some cases of Vitamin B12 anemic condition can lead to permanent brain damage.
The good news however, is vitamin B12 is present in almost all varieties of foods.
So long as you eat meat regularly, even just once a week, you are getting vitamin B12 in your diet.
Eggs, cheese, and dairy products are other examples of foods that contain this essential nutrient.
For vegetarians, fortified cereals and soy products offer plenty of vitamin B12.
But tarry a while, experts say the class of people most susceptible to low level of vitamin B12 intake are vegetarians.
The reason?
These people do not eat any kind of animal products. And some, apart from their disdain of animal products, do not eat fortified grains or cereals.
It is highly recommended that vegetarians should take vitamin B12 supplements regularly to compensate for its absence in their diets.
Don't be among those who live under the illusion that certain vegetables have vitamin B12. The fact is only one plant has been proven to have a form of vitamin B12 that can be utilized by humans.
That plant is a Chinese herb known as Dang Guy. And it is not available in appreciable quantity everywhere.
So most vegetarians don't really have any option than to take supplements.
The decision to change your diet to that of a vegetarian is not one only you can make. It's a good idea to talk it over with your physician.
If you've been a vegetarian for sometime and haven't had a medical check up and a blood test, then it's about time you go in for one as soon as possible, even if you are feeling fine.
This is because vitamin B12 deficiency can take years to develop, and by the time you start to experience the anemia symptoms, you might already be in danger of permanent brain damage.
People, who due to surgery have had parts of their stomach removed are also very susceptible to deficiency of vitamin B12.
>span class="qowt-font6-Arial">cells in your stomach (the same one that produces the acid which aids digestion) also produces a glycoprotein called "intrinsic factor". This "factor" must be present in the body for vitamin B12 to be absorbed.
In the absence of the intrinsic factor, you will require diets that contain a large quantity of vitamin B12 to avoid anemia.
People in this situation should also take vitamin B12 rich foods like liver for instance, to get the right amount of the nutrient.
If these suggestions don't appeal to you, then you can take vitamin B12 injections. Asian Shrimp and Noodles
There is no need for take-out with this quick-n-tasty recipe for Asian Shrimp and Noodles! This dish has all of the Asian flavors that you love, with a fraction of the carbs and calories of traditional take-out. All of the flavors, none of the guilt! This dish is pretty epic: plump shrimp and tender veggies combine with savory sauce and satisfying veggie noodles. Yes, please!
What you need For the Coconut Amino Sauce
1/3 cup coconut aminos For the Noodles
1 butternut squash For the Shrimp and Veggies
1 teaspoon olive oil Instructions For the Coconut Amino Sauce 1. In a medium sized bowl, combine the sauce ingredients together. Whisk until fully combined. For the Noodles 1. Preheat the oven to 350 degrees F. 2. Peel the sweet potato and peel and seed the butternut squash and run both through a spiral slicer to create long, thin noodles. Toss with the olive oil and season with salt and pepper on a rimmed baking sheet. Bake for 5 minutes. Set aside. For the Shrimp and Veggies 1. Place a large skillet over medium-high heat. Add 1 teaspoon of olive oil, 2 Tablespoons of the coconut amino sauce and the shrimp. Cook for 3-4 minutes, until fully cooked. Transfer the shrimp to a plate and set aside. 2. Add the mushroom, bell pepper, zucchini and carrot to the skillet. Cook until tender, stirring occasionally, about 5-7 minutes. 3. Add the shrimp, noodles and remaining coconut amino sauce back into the skillet and stir until fully combined. 4. Remove from heat, garnish with cilantro and serve immediately. Enjoy!
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Lawrence Marcuson 2670 Charles Ct NW 5072023894   GRAND PA STRONG Online Life Transformation Online Coaching/Training is a new and exciting way for me to provide more effective, and more cost effective, body transformation services for people looking to be their best and Move Well to Age Well. Your virtual Personal Trainer - Anytime or Anywhere!! Learn more: Drops of Inspiration We become what we think about. Our thoughts become our reality. If thoughts are on what is and we don’t like what is, then you get more of what you don’t like.” You are Invited
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