Ann Blanton Let's talk health, fitness, nutrition and everything in between

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Weight Loss Boss

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Weight Management – Why women gain weight

by Ann Blanton 

If you’re someone who gets frustrated or discouraged every time you step on the scale, you’re not alone. Every day weighing can sabotage you from accomplishing your weight loss goals, so you might want to limit yourself from getting on that pesky contraception.

First, it’s important to know that daily weighing is not required. There are many causes why the numbers on the scale increase rather than decrease. Let’s discuss what some of those reasons are.

Sodium

Salt does not make you gain fat. Why? Because it contains no calories. Yet, weight gain is certainly a temporary possibility if consumptions are too high. This is simply because it causes your body to retain water. The body naturally tries to eliminate extreme amounts by diluting it with water. Then again, weight loss is more likely if your consumption is too low. For this reason, it removes water. Foods that are highly processed are more likely to have higher contents of sodium.

Glycogen

I like to think of glycogen as a tank that’s filled with stored carbohydrates. On any given day, if you fail to take in  adequate amounts of carbohydrates, your glycogen supply will diminish. When this happens, your appetite could slightly increase; and your body will replace its fuel with water. It’s not uncommon to experience shifts in water weight up to approximately two pounds daily without changing your activity level or calorie consumption.

Muscle

If you’ve been including weight training along with cardiovascular activity into your daily routine, don’t be alarmed if you see increased weight gain.  Long lean muscle has positive effects on the body for many reasons. It boosts metabolism, protects the bones against disease such as osteoporosis by preventing bone loss, gives you with a sexy physique and provides confidence by increasing your self- esteem.  What’s more, if you don’t use it you’ll lose it.

Menstruation 

Let’s take a moment to talk about why weight fluctuations are often a result of menstruation. Fluid retention or edema is frequently the culprit during this time of the month, because hormonal changes are usually taking place. At this time, some women experience difficulty with bowel movement that can also lead to water retention.

During the pre-menstrual cycle, magnesium levels typically plummet. When this happens, it creates a lower production of insulin levels. As the levels drop, sugar cravings take place.  Most often, the end result is  weight gain.

Peri–Menopause  and Menopause 

Weight gain often becomes a problem for women who are approaching the years of peri-menopause and menopause, particularly around the mid section. Although a hormonal imbalance takes place for many women, hormones alone are not entirely the problem. The difference between genetics and lifestyle principles are also linked. Along with the aging process, metabolism clearly slows down and muscle mass begins to decline. Failure to do something about this, your body composition will change from a reduced amount of muscle to additional fat.

Sleep Deprivation

Sleep deprivation can often be the cause of many negative effects  on the body. Lack of sleep decreases your energy level, affects motivation to exercise and often results in eating more than what’s normally required for the body. Little or no sleep causes a rise in ghrelin; the hormone that stimulates the appetite. So, if you’re not dropping those few extra pounds, perhaps you’re not getting enough shut- eye.

Stress 

Let’s face it, stress is a way of life! With today’s economy, who wouldn’t be stressed. Acute stress may lead to appetite loss, whereas, chronic stress may enhance appetite. Prolonged stress triggers the hormone cortisol by releasing it into the body. When this happens, it affects metabolism; it can also lead to depression, sleep deprivation and obesity. The best way to reduce stress is through physical activity.

Hypothyroidism 

The tiny butterfly gland located in the middle of the neck can wreak havoc on the entire body if it’s not controlled. Hypothyroidism (underactive), is an autoimmune disease that affects the thyroid by not producing enough of the hormone, T4 (thyroxine). When levels become low, it instantly signals the brain and tells the thyroid to release more T4. When this happens, if affects the metabolic rate which in turn affects the body to burn fat, as a result, unexpected weight gain.

Medications

It’s not uncommon for certain types of prescription medications to cause weight gain. This is because some medications can increase appetite, quench your thirst for sugary drinks, increase water retention and reduce the ability to burn fat. If this is a concern and you experience these side effects, you might want to talk to your health care professional.

So, what do you think,  is it true, does the scale really lie? The next time you step onto the scale, take all these facts into consideration.

Stop by often. I always appreciate your comments.

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. I’ve also had my first short story published as an anthology in a book titled, “Heartscape”. http://fitplusmag.com/magazine/author/annblanton/

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Keep Fit and Be Happy!

Keep Fit and Be Happy!

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Plateau Busters

by Ann Blanton

Your high school reunion is right around the corner. You’ve made the decision to exercise regularly and eat healthy so you can look sexy in that little black dress. As a result, you’re dropping pounds, losing inches and building beautiful lean muscle.

You’ve been keeping a journal, faithfully recording your progress and weighing in weekly. You’re down to your last few pounds before accomplishing your goal. Then suddenly it happens. You step on that pesky contraception and the numbers won’t budge. Now what? Don’t panic! That inevitable plateau happens to everyone who ventures into fitness.

You’re fresh out of ideas, but you’ve come this far and refuse to give up. Let’s think back for a moment. Do you remember when you first started taking the stairs at work instead of the elevator? At first, it was a task, but then it got easier. What about the first time you walked around the block, huffing and puffing, walking only short distances. Soon that became easy too because your body adapted. The repetitive movements increased your strength and endurance promoting weight loss until one day the scale stopped moving.

First, ask yourself these questions. Have you lost your motivation? Are you pushing yourself beyond your limitation? Has exhaustion or boredom set in? If your answer is yes, let’s take a look at a few simple solutions.

Stop and Refocus

If you’ve lost your motivation, “find some way to challenge your body right away, as that will shift your energy just by moving and breathing,” says Lani Muelrath, McDougall Health and Medical Center Fitness Expert. “Connect with your vision of your body, energy and physical confidence ideal. This means a vivid mental picture of where you want to be. This then gives shape to your goals and inspiration to your activity,” explains Muelrath.

Reevaluate

By setting high limitations, you’re only sabotaging yourself from all of your capabilities. In this case, maybe it’s time to reevaluate your goals.

Take A Rest

If exhaustion has taken its toll, then it’s time for you to take a well-deserved rest.  Just to let you know, sometimes taking a few days off is crucial so you can get your motor up and running again. When you come back, you’ll be more relaxed and stronger than ever.

Re-energize

Try working out with a friend or family member who can offer support and hold you accountable. Take a class or if you can afford it, workout with a trainer. Practice stretching techniques by doing yoga and spend some mediating to help relieve stress.

Shake things up

Variety is the spice of life! Try something new that you’ve wanted to do but was afraid to try. The possibilities are endless.

“If you like to be with others socially, find a class you can join that will allow more social support. Just move and avoid getting caught up in finding the best way to work out,” Muelrath suggests.

Interval training

The benefits of interval training are astounding. You can burn more calories by adding high intensity to your workout. Here’s an example that is sure to work. Just to simplify, this type of training can be used for most exercises such as walking on a treadmill, elliptical training, aerobics, cycling and swimming. Hence, these are only a few examples. If you’re walking on a treadmill, begin at a normal pace for roughly two or three minutes, then begin to pick up the pace and walk briskly for the same amount of time and repeat for several intervals. You can also increase the incline as you become stronger. If it’s aerobics your interested in, start at a low pace for a couple of minutes and then gradually pick up the pace for the same amount of time and repeat intervals.  You’ll be amazed at how your fitness level will increase, you’ll become stronger and you’ll start dropping those unwanted pounds in no time.

More ideas to help get you started

Drums Alive – This is the most unique and challenging workout you’ll ever try. This foot stomping workout delivers powerful movement and rhythm to the beat of a drum. It’s fun, gets your body moving and brings results.

Half and Half – This exercise includes 30 minutes of step and sculpt, followed by 30 minutes of drums alive for an awesome total body workout.

20-20-20- This workout includes a three and one combination of 20 minutes of cardio, sculpting and abdominal core conditioning for a maximum outcome.

Hoopilates – The name says it all! It begins with traditional strength conditioning with Pilates and fun cardio movements with hoop dancing. If you get bored easily, this workout is for you.

Hip-Hop – Move your body to the beat of reggae for a fun and exhilarating exercise.

Diamond Fit – These boot camp moves include intense cardio, plyometrics, muscle toning, core and abs for a challenging workout that will have your body diamond fit in no time.

Turbo Kicks – If you want to punch and groove to a party atmosphere, with side effects that promote results, give this exercise a try.

Boxercise – This fun energetic, stress-busting class includes boxing techniques that will enhance hand-eye coordination, balance and timing.

These are only a few booty-shaking ideas that will help you accomplish your goals in no time.

Don’t worry if you’re budget doesn’t allow room to incorporate classes that fit into your routine. There are plenty of butt blasting DVDS and videos that you can purchase online or at most retail stores.  Here are a few  suggestions you might want to consider.

Turbo Fire – If you’re ready to sweat to the beat with fire drills and burn nine times more calories with this intense cardio workout, this workout will be just what you’re looking for.

Insanity – Yes, there definitely is a method to the madness! These insane workouts will push you beyond your limit for a more firm and toned physique in no time.

Insanity Asylum – This offers speed, agility and strength with sport drills that will have you slamming and flying like an athlete.

Get on the ball with FitBall – This exercise offers solutions for core, balance and coordination using a balance ball for a total body workout.

Yoga Fitness – Includes deep stretches, yoga postures and Pilates movements.

“Other ways to bust through a plateau are to change the locations of your workouts,” says certified personal trainer and aerobics instructor, Bonnie Hardie. If you exercise inside, maybe it’s time to move your workout outdoors. “You can also change the time of your workouts,” suggests Hardie. If your regular routine is in the morning, try evenings instead.

If you need to bust through a plateau, the key to remember is to live fit and train smart. Never give up and keep your body moving!

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ Currently, I just had my first short story titled, “Shattered Spirit”, published as an anthology in a book titled, “Heartscapes”.

I would love to hear your feedback, so please send me all your comments.

Ann Blanton, writer, nonfiction,  author, published, article, magazine. Fitness Plus, plateau, busters, exercise, aerobics, activity, active, workout, fitness, eat, healthy, pounds, results, progress, muscle, lean, inches, goal, accomplish, numbers, stairs, elevator, walking, repetitive, movements, endurance, strength, weight loss, motivation, refocus, challenge, energy, body, physical, limitations, sabotage, reevaluate, rest, exhaustion, strong, re-energize, support, accountable, class, trainer, yoga, meditate, stress, technique, stretching, variety, interval, training, treadmill, elliptical training, aerobics, cycling, swimming, pace, brisk, increase, incline, accomplish, challenge, cardio, sculpting and abdominal core conditioning, plyometrics, muscle, tone, boxing, energetic, balance, coordination, blast, DVD, videos, physique, firm, athlete, movement, fiction, story, anthology, Heartscape

Healthy Lifestyle Habits

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Choosing Healthy Lifestyle Habits

by Ann Blanton

It’s typical to view your lifestyle habits as a stressful time, especially if you’re your own worst critic. There are four key elements that can make the change more successful, enjoyable and have a positive experience. Whatever the change, the fundamentals that make it possible are information, awareness, goal setting and a good support system.

Information

You’ll be amazed at how many health ideas you can discover by simply reading books and magazine articles on nutrition and weight control.

Awareness 

Sit in on a fitness class or better yet, take the “plunge” and jump right in with both feet. Eventually the process of change will become second nature. You’ll have fun and soon you’ll have an enjoyable lifestyle.

Support System 

A strong support system is an extremely important aspect in changing your lifestyle. Losing weight or to quit smoking are riddled with hurdles especially if you go at it alone. A lot of people including family and friends are negative when it comes to lifestyle change. Sometimes you have to find new friends and avoid certain family members. Some of us have to do it alone. It might be more difficult, but it’s not impossible.

Goal Setting 

Goal setting goes hand in hand with a strong support system strategy. The process of setting and visualizing goals helps you achieve your goals and gives you a road map to follow. The map will help you identify where you are on the road to accomplishing those obstacles. Ask yourself these questions : Where am I now? And where do I want to be? If you can answer those questions, then you are well on your way to meeting your ambitions. 

Good Nutritional Habits

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Examples:

1. What should I eat?

It’s important to eat at least five fruits and vegetables daily, lean protein, healthy complex carbohydrates, fiber, whole grains and low fat dairy products.

2. When should I exercise?

Working out in the a.m. is usually best for most people because that’s usually when energy levels are at their highest. Some people find that if they wait until later in the day, other responsibilities will hinder their fitness goals. If the only time you have is afternoons or evenings, then set aside a certain time schedule and stick to it each day.

3. When should I relax?

With busy lives, it’s very important to take a few minutes every day to relax. It doesn’t matter if you only have five minutes, sit back, close your eyes, clear your mind and take time to unwind from the pressures of the day.

Goal setting can be as simple as taking fifteen minutes to write down a list of goals that you want to accomplish. Once you’ve made a sizeable list, put them in the order in which you wish to achieve them. Spend time every day on at least one new goal and make it become a reality.

So what are some of your goals?

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ Currently, I’ve just had my first short story titled, “Shattered Spirit”, published as an anthology in a book titled, “Heartscape”.