Hormones · Uncategorized

Symptoms Of Hormonal Imbalance

Hormones.. And How They Really Effect Your Body.  Why you might not be loosing weight!

download

Each individual has a unique balance of hormones. During Perimenopause and Menopause this unique balance can be disrupted. Getting back into balance and feeling more yourself can be a tough task for many.

Hormones play an important role in our health as they affect many of the body’s processes. More often than not, hormonal imbalances are caused by changes in Estrogen and are more common in females than males. Hormonal changes typically occur during puberty, menstruation, pregnancy and menopause.

In addition, factors like advancing age, poor diet, too much or too little exercise, adrenal exhaustion and stress, lack of sleep, birth control pills, toxins and chemicals like pesticides contribute to hormonal imbalance.

Anxiety, irritability, mood swings, insomnia, fatigue, weight problems, excess hair growth or hair loss, migraines, low sex drive, oily or dry skin, acne, food cravings, premenstrual syndrome, infertility and others.

As hormones impact metabolic functions, paying attention to sensations like your hunger, energy and cravings can give you a faint clue as to whether your hormones are in balance.

Want to know what throws your Hormones Outta Wack?? Here we go!

High Cortisol-

If you’re struggling with hard-to-lose belly fat, you may have high cortisol. This is the most common hormonal imbalance, Because cortisol is the alpha hormone it holds a lot of sway in how well your other main hormones – thyroid and estrogen in women, thyroid and testosterone in men – function. High cortisol is the result of chronic stress. High cortisol is associated with hard-to-lose belly fat, sugar cravings, and lousy sleep.

Low Thyroid-

A sluggish metabolism is another common culprit when it comes to weight loss       struggles. Stress and high cortisol can slow down your thyroid, but other causes of low thyroid and slow metabolism include endocrine disruptors found in the environment, Vitamin D deficiency and gluten sensitivity. Symptoms of low thyroid include weight gain, fatigue, brain fog, and depression.

Low Estrogen-

Estrogen is primarily produced in the ovaries. Anything that affects the ovaries will end up affecting estrogen production. Low estrogen stimulates appetite, Some of my favorite ways to balance estrogen naturally include acupuncture and regular exercise. You can also add flax seeds to your diet (I throw them in oatmeal and smoothies), and supplement magnesium.

Leptin- Leptin is a hormone that plays a crucial role in appetite and weight control. It is thought to have at least two major functions. First, it crosses the blood-brain barrier and binds to receptors in the appetite center in the brain, regulating brain cells that tell you how much to eat.

If you Guys have any questions about Balancing Your Hormones  Please Message Me I Have Programs That I offer to Help you!

Advertisements
Fitness · Uncategorized

Cardio.. Before or After Weights?

In terms of frequency, here’s what I do!

  • When I’m bulking, I do two 25-minute HIIT sessions per week.
  • When I’m cutting, I do three to five 25-minute HIIT sessions per week.
  • When I’m maintaining, I do two to three 25-minute HIIT sessions per week.
  • I never do more than five cardio sessions per week, as I’ve found my strength begins to drop off in the gym if I do.

In terms of what I do first is… Cardio before Weightlifting.. but thats just me and Ill tell you now why!

Depends on your specific training goal. I follow the old adage of cardio before so that I carry on my elevated heart rate into my lifting session. I am training to lose bodyfat, get leaner.

Some people prefer to do cardio in the the morning, others just after work. There is no “best time” to do your cardio training. Whenever you feel fully energized, go for it. However, some of you like to combine cardio trainings before or after weightlifting.

Cardio Before Weightlifting

Doing cardio before weights will consume most of your glycogen stores (muscle energy). So if you’re doing cardio just before weightlifting, you won’t be able to perform your INTENSE workout properly and you will definitely enter into a catabolic state.
I emphasize the phrase INTENSE weightlifting workout; because if you’re doing a low intensity workout (20-30 min with light weights), you won’t enter into the catabolic state. It all depends on the intensity of your cardio, workout and how much food you consumed. Of course you can use cardio as 10-15 mins warm up.
But let’s say you just run 45 mins to 1:20 hours, don’t even think to do weightlifting after that.

Cardio After Weightlifting

Weightlifting doesn’t consume all your glycogen stores as bad as cardio. If you’re training’s intensity is moderate, you can have a run after it. Once again, it all depends on your workout intensity.
If you’re training heavy for 1 hour to 1:30 hours or simply doing a leg day, running after it would not be a good idea.

Cardio: Before Or After Weight Lifting

“After what I’ve just read, it seems that I can’t do cardio at all.” Of course you can, but you will have to put some hours in between; so you can get some rest and refuel your glycogen stores.
But if you want to run just after your workouts, try to place your cardio session just after a light weight training.

Cardio Frequency And Duration

We can define the cardio frequency and duration depending on your body type and your fitness goals. Gymaholic will provide you two simple types of frequency and duration for you cardio sessions. However, these are example and should be modified depending on your goals:

  • Get Leaner But Don’t Want To Lose Muscle Mass: You will get benefits while doing 1 to 3 cardio sessions per week with a duration of 30-45 mins at a moderate speed (60% of your max heart rate).
  • Get Fit And Stay Strong: You can reach your goals while running 4-5 times a week for 45-70mins at a moderate/high-speed (60 to 80% of your max heart rate).

In Conclusion

Cardio: before or after weights giving you tips and advice in order to help you reach Your fitness Goals, But we have all different genetics, unalike bodies and divergent fitness goals.
At the end of the day, it’s YOUR fitness journey, so you will have to learn a few things by practicing.

  • Cardio is very important, even for bodybuilders.
  • Do cardio whenever you feel fully energized.
  • Forget the cardio on an empty stomach, it’s not healthy. Unless you have researched and are training on fasted Cardio.
  • Always eat something before exercising (cardio, lifting …), a light snack does the trick.
  • If you want to run before/after weightlifting, get some rest and refuel your body.
  • Run after leg day? Don’t even think about it!
  • Cardio is like lifting, you need to have a plan. Run according to your goals.

Don’t skip cardio day!

Nutrition

Eat More! More Often!

EAT MORE AND MORE OFTEN

Steady energy comes from a steady intake of foods. By eating 3 meals and 2 snacks per day you will boost your metabolism and your body will burn stored fat (provided that you are exercising on a regular basis). Remember, when calories are consumed, there is a thermic effect that takes place, and your metabolism rises in order to process those calories.

Eat clean. Eat more fresh fruit, vegetables, and clean protein, like a fresh piece of fish, cod or salmon with some vegetables on the side. Try out new sauces and spices to add extra flavor. Keep it light at lunchtime if you prefer having a big hearty breakfast and always snack throughout the day.

MODERATION

Do not get extreme! Life is short – allow yourself a cheat meal or two. Let’s face it; no one can be perfect all of the time! Even bikini models like to splurge on pizza and ice cream! The key is moderation!

Plan one or two meals each week where you reward yourself by indulging in your favorite “cheat” food. Whether it’s pasta, ice cream, or margaritas that you love, if you are “good” the majority of the week you can enjoy one or two of your favorites without the guilt!

Much Love- Allison xo

Uncategorized

The Truths About Carb Cycling!

 While it has a fancy name, Carb cycling simply means eating more carbohydrates on some days and less on others. High Carb days promote muscle growth and help you perform at your best, while low Carb days encourage fat loss (or at least, minimize fat gain). You get the best of both worlds  There are many different Carb cycling protocols, but most have you alternate between at least two of three types of days:

  • High-carb days

High-carb days typically call for 2 to 2.5 grams of carbohydrate per pound of body weight. They are usually your highest calorie days.

  • Low-carb days

Low-carb days typically call for about 0.5 grams of carbohydrate per pound of body weight. They are usually your second-highest calorie days.

  • No-carb days

No-Carb days typically call for less than 30 grams of carbohydrate. They are usually your lowest calorie days…

This is an example of A Carb Cyling Weeek.

If any of you guys have any questions or would like more information on carb cyling. Get at me.- Allison XOXOX

imagesBenefits-of-Carbohydrate-cycling-200x300

Fitness · Uncategorized

Why I do Fasted Cardio and what the Benefits are..

Getting-Shredded-Series-Week-1-31

 

Fasted Cardio is cardio done while in a “fasted” state, where in your stomach is empty, but it’s a bit more than that.- It has to do with how your body processes and absorbs the food you eat.

When you eat food, it gets broken down into various molecules that your cells can use, and these molecules are released into your blood. Insulin is released as well, and its job is to shuttle these molecules into cells. Depending on how much food you eat in a meal, your insulin levels can remain eliminated for several hours (anywhere from 3 – 6+).

When your body is digesting and absorbing what you’ve eaten, your body is in a “fed” or “postprandial” state (prandial means “having to do with a meal”). Once it has finished processing and absorbing the nutrients, insulin levels drop to a “minimum” low (or “baseline” level), and your body enters a “fasted” or “postabsorptive” state. Every day your body moves between “fed” and “fasted’ (or “postprandial” and “postabsorptive”) states.

Well,blood flow in the abdominal region burns faster when your in a fasted state which means the catecholamines can reach this stubborn fat easier, resulting in more mobilization of it.

This is where I’ve personally really noticed a difference in cutting and with fasted training. When I include fasted training (both cardio and weightlifting), the journey from about 9% to 6%, where the majority of the fat you’re losing is the “stubborn” stuff, is noticeably faster  when I do Fasted Cardio.

You don’t have to train fasted to lose fat and get lean, but it’s a valuable strategy that you should consider trying. Or not its completely up to you. If you are a person that needs to have something in their stomach before they start working out, then by all means listen to your body and become intuitive with it.

This Process is especially true if you’re lean and wanting to get really lean because you’re going to be dealing mainly with stubborn fat stores that can be very slow to disappear with just diet and exercise alone.

Just Remember Fasted Cardio is not for everyone. Its something I enjoy because ..

  1. I like to get my workouts done in the mornings.
  2. I can feel my metabolism burn more when im active in the Morning .
  3.  I am never Very Hungry in the mornings. I just make sure I hype up on my Post workout.
  4.  Like I said it doesn’t work for everyone… But if you are looking to boost up your metabolism or your at a fat loss plateau, I would defiantly advise putting some fasted cardio in to your Schedule.

Much Love ALLISON XOXOX

 

Hormones

How to Boost Your Leptin Hormone to Help you loose Weight!


All of us have a weight loss hormone. We have tried everything to loose weight but we cant.? Many people exercise, eat healthy and cut calories, but still can’t lose weight. Most women who struggle relentlessly with their weight are dealing with a systemic imbalance that blocks weight loss physiologically. Your body can block it’s own weight loss from happening. Unfortunately this happens alot of time time when we dont even know it. Or it could be also if some people are in a deficit and hit a ”Fat lose Plateau”

LEPTIN is a weight loss hormone secreted by your fat cells. It is what tells you that you are full. (It’s opposite hormone is called Ghrelin, which tells you you’re hungry! You can remember this because the word Ghrelin sounds like a stomach growling.) Because Leptin is secreted by fat cells, you produce more Leptin as your weight increases. Ideally as you gain weight, the increasing Leptin will tell you, “Stop eating! We don’t need to store, we need to burn!”

The good news is we all have Leptin. The bad news is your body needs to listen to it or it wont help you stay at a healthy weight. Here is some advice to help increase your weight loss hormones and lose weight.

Stress and anxiety, increase Cortisol, which is bad news for your adrenals as well as your weight. Cortisol is the stress hormone, and it’s what makes you gain the muffin top weight. Stress also makes your resistant to the hormones telling your body to speed up metabolism.

The best thing you can do to lose weight is to cut out processed foods, sugars and grains, workout regularly, and get the sleep you need. All of this will help boost Leptin levels to help make you feel like you are fuller and lose weight quicker and easier.

Best-Foods-That-Increase-Leptin-Level-To-Stop-Overeating

  1. Oatmeal. Eating unprocessed oatmeal is one of the best ways to boost your metabolism and decrease Leptin resistance.
  2. Grapefruits
  3. Hot peppers
  4. Lean proteins
  5. Fish.
  6. Low-fat yogurt
  7. Green tea.
  8. Broccoli.

 

Factors that Contribute to Leptin Resistance

As with all hormone issues, Leptin resistance is a complex issue with no singular cause, but there are many factors that can negatively impact Leptin levels including:

  • Fructose consumption (especially in forms like High Fructose Corn Syrup)
  • High stress levels
  • Consumption of a lot of simple carbs
  • Lack of sleep
  • High insulin levels (vicious cycle here)
  • Overeating
  • Exercising too much, especially if your hormones are already damaged
  • Grain and Lectin consumption.

Which is just pretty much a summary that was covered above! Thanks for Reading.

Ps. Alot of people dont realize how much our hormones can affect our overall health over the past few months Ive been looking into hormone research and development and looking forward to sharing more!- Much Love. Allison.

Nutrition

Fish tacos & Omega 3

​Who else is in love with Perch Tacos?? Just by looking at it makes me drool. And also…

🐟

Fish is generally considered to be among the best foods you can eat for a healthy heart.
Not surprisingly, many large observational studies have shown that people who eat fish regularly seem to have a lower risk of heart attacks, strokes and death from heart disease.

So I guess this means i should have fish tacos everyday 😀

Uncategorized

Flexible Dieting Explained.. (IIFYM)

Flexible Dieting (also known as If it fits your macros) is simply the counting of Macronutrients (protein, carbohydrate and fat) to achieve a body composition goal.  Macronutrients or Macros make up the majority of our diets. There are three main macros: Protein, Fat, and Carbohydrate. One gram of each macro has a calorie value.

  • 1 Gram of Protein = 4 Calories
  • 1 Gram of Carbohydrate = 4 Calories
  • 1 Gram of Fat = 9 Calories

Rather than typical calorie counting (e.g. Eating 2000 cals a day) Flexible Dieters track macronutrients (e.g. Eating 150g Protein, 80g Fat, 170g Carbohydrate = 2000 cals) which more effectively influences body composition rather than just weight loss or gain. Flexible Dieting gives you the ability to eat pretty much whatever you want in moderation and still maintain your fitness goals. 

If you’re new to IIFYM, here are a few tips to get you started.

Step 1: Set Your Calories.

The first step is to establish your target calorie intake, based on your current weight, age, height, sex, activity levels and goals. You probably already did this when you set up your MyFitnessPal app. To view or update your Diet Profile, click on Settings and choose Update Diet/Fitness Profile.

Step 2: Set your Macros.

Next, you’ll want to determine how you’re going to divide those calories among the three macronutrients. You can view or edit your macro distribution in your MyFitnessPal app by clicking on Goals, where you’ll see your Daily Nutrition Goals.

MyFitnessPal automatically sets your macros at 50% carbs, 20% protein and 30% fat. You can tweak this distribution to your liking, and the app will translate the percentages into grams for each macronutrient. (Note: Premium app users have the option of setting goals in grams or percentages.)

Step 3: Plan and Track Your Diet.

As you enter meals and snacks into your food diary, MyFitnessPal will total up how many grams of carbohydrates, fat and protein you’ve eaten. You’ll have a better idea of what’s left for the day based on your goals. Entering your meals as you go allows you to calibrate subsequent food choices based on your remaining macros. This can get tricky especially if you get to dinnertime and realize you only have 5 grams of carbohydrates,15 grams of fat and 60 grams of protein left for the day. Needless to say, this can lead to some strange meals!

You may find that it works better to plan your entire day in advance and adjust as needed. It does take a little practice to learn which foods are good choices for certain types of macronutrients. Here are a few tips that can help:

  • High in carbs, low in protein: fruits and vegetables
  • High in carbs, low in fat: pasta, rice, cereal, bread, legumes, fruits, vegetables
  • High in fat, low in carbs: nuts, seeds, olive oil, cheese
  • High in fat, low in protein: avocado, olive oil, coconut milk
  • High in protein, low in carbs: eggs, meat, fish
  • High in protein, low in fat: nonfat Greek yogurt, cottage or cream cheese, turkey or chicken breast, lean ground beef, whey protein powder

Step 4: Repeat and Refine.

That’s pretty much it. With time, both the planning and the execution tend to get easier. Once you have a few successful IIFYM days logged in your Food Diary, you can use these as a resource.

iifym-2

Nutrition

The truth about Meal Prepping..

Amidst hectic weekday schedules, meal prep or meal planning is a great tool to help keep us on a healthy eating track. Although any type of meal prep requires planning, there is no one correct method, as it can differ based on food preferences, cooking ability, schedules, and personal goals. Here are some examples:

  • If you now eat fast food or takeout several nights of the week, your goal may be to choose a specific day of the week to create a food shopping list and hit the grocery store.
  • If you already food shop once a week and have basic cooking skills, your goal may be to choose one day a week to do most of the cooking, or try a new recipe.
  • If you already cook some weekday meals for your family, you might decide to create a schedule so that you are not deciding last minute what to make and to ensure you have the needed ingredients on hand.

Some benefits of meal prep:

  • Can help save money
  • Can ultimately save time
  • Can help with weight control, as you decide the ingredients and portions served
  • Can contribute to an overall more nutritionally balanced diet
  • Can reduce stress as you avoid last minute decisions about what to eat, or rushed preparation

Prepping for Meal Prep

  • Discuss with your family what types of foods and favorite meals they like to eat.
  • Start a monthly calendar or spreadsheet to record your meal ideas, favorite recipe sites, and food shopping lists.
  • Collect healthy recipes. Clip recipes from print magazines and newspapers and save in a binder, or copy links of recipes onto an online spreadsheet.
  • Consider specific meals or foods for different days of the week. Remember Wednesday as Prince Spaghetti Day? Some families enjoy the consistency of knowing what to expect, and it can help to ease your meal planning. Examples are Meatless Mondays, Whole Grain Wednesdays, Stir-Fry Fridays, etc.
  • Start small: Aim to create enough dinners for 2-3 days of the week.
Nutrition · Uncategorized

Macronutrients vs. Micronutrients

Lets Talk Macronutrients vs. Micronutrients!

 Macronutrients are the structural and energy-giving caloric components of our foods that most of us are familiar with. They include carbohydrates, fats and proteins. Micronutrients are the vitamins, minerals, trace elements, phytochemicals, and antioxidants that are essential for good health.  The quantity and quality of these nutrients vary greatly, depending on not only what types of food you eat, but also the quality of those foods.  Processed foods tend to have more Macronutrients than natural foods at the expense of Micronutrients . If you want to be firing on ALL cylinders when you exercise, make sure you include sufficient Micronutrients as well as Macronutrients.

title-livefit_orig