BEST Time to Workout for Maximum FAT Loss!

     Anytime of the day you choose to break a sweat is much better than never. So, don’t let this intimidate you from working out if you can’t do it at this time of day. However, if you have some flexibility with your day and can make this happen in your schedule, you may notice faster results in your fitness efforts!

Who doesn’t want quicker results from their workouts?

Researchers recruited healthy, active young men and fed them a bad diet for six weeks. A group of them that exercised before breakfast gained almost no weight and showed no signs of insulin resistance. What’s more, they burned the fat they were taking in more efficiently.

According to the New York Times:

“… [W]orking out before breakfast directly combated the two most detrimental effects of eating a high-fat, high-calorie diet. It also helped the men avoid gaining weight.

Studies have shown getting active first thing in the morning dramatically boosts your body’s fat burning furnace. If you can break a sweat before you eat breakfast, your body uses stored fat as energy to complete the workout. There are two major reasons why I love my morning workouts…

1. IT’S DONE AND I NO LONGER HAVE TO THINK ABOUT IT.

You know what I mean…you have those days too, right? Those days where you know you want to workout, you just

aren’t sure when. So, first you get some work done, run errands, take care of the kids, clean the house, make lunch, clean the house, make dinner, clean the house, and all of a sudden it’s 10pm, you’re exhausted and you never got your workout in despite the fact that it’s been in your brain haunting you all day long. At the end of the day you’re frustrated with yourself for not accomplishing what you set out to do, you feel crappy and extra chubby, and you start feeling down about yourself. Have you had one of these days? Maybe many days follow this pattern for you.

All of this could be avoided by breaking a sweat before breakfast. No matter what time your day starts, I would imagine it is very possible for you to wake up 20-30 minutes earlier to get in some good exercise. I understand that getting up before the sun rises just seems cruel. In that moment, you hate your alarm for screaming at you, telling you to enter into battle with your warm comfy bed. It’s tempting to let your down comforter completely capture you and to surrender to its perfect softness wrapping you tightly in its fluffy arms. I get in to trouble here too.

In this moment, I have a secret that really helps me to win the battle. I keep my eyes closed and sit up. I reach over to the folded workout clothes I put next to my bed the night before, and half-asleep, half-awake change from my comfy PJ’s to my workout clothes. By the time I’m done changing, I’ve usually forgotten about my comfy bed and am focused on my new goal of getting a good workout in. I walk to the kitchen to grab a glass bottle to fill with water, grab my towel, and either head to the gym or into my living room to do one of my Insane Fat Loss Home Workouts. I’m not a fan of marathon workouts, so instead I go for high intensity interval training and I’m able to get a sweat drenching workout in less than 40 minutes! Sometimes it only takes 15!

I then jump in the shower to enjoy the sweet feeling of success and get ready to kick a** in the rest of my day! Such a GREAT feeling!

 

2. BOOSTS METABOLISM, AWAKENS THE BODY, EXTRA FAT BURNING POWERS, STIMULATES DIGESTIVE SYSTEM, CLEANS OUT THE GUNK, AND GETS MY JOINTS & MUSCLES MOVING EARLY AFTER BEING STILL FOR 8 HOURS SLEEPING.

In addition to getting my workout out-of-the-way, there really are INCREDIBLE benefits to exercising first thing in the morning! I don’t know about you, but I LOVE efficiency! If I put the same amount of effort in a workout first thing in the morning as I do in midday, but I can burn more calories & fat by doing it first thing in the morning, that in itself is a motivation to wake up early!

Here are some of the top health benefits of getting in your exercise in the A.M.:

1. Improves your body’s glucose metabolism & insulin sensitivity during periods of high caloric eating, such as the holidays.

If you click the link to go to the study done proving the benefits of exercising in a fasted state, you’ll see that it showed in times of high calorie- high fat eating, by simply exercising first thing in the morning, the chances of you gaining weight, dramatically decreases! Hallelujah!

The authors of the above study concluded that:

“This study for the first time shows that fasted training is more potent than fed training to facilitate adaptations in muscle and to improve whole-body glucose tolerance and insulin sensitivity during hyper-caloric fat-rich diet.”

2. Activates your SNS (Sympathetic Nervous System) which controls fat burning processes.

When in a fasting state (which we always are, in the morning after not eating for 8-15 hours since dinner) and we exercise, it forces our body to activate the SNS and breakdown fat and glycogen for energy. This is how exercising in the morning effectively forces your body to burn fat. When you exercise with food in your stomach and extra calories, your body can either be told to STORE extra energy instead of burn it, or your body can burn the food recently consumed before touching the stored energy reserves.

It’s important to realize that eating a full meal high in carbs before exercise activates your PNS (Parasympathetic Nervous System) which does the opposite as the SNS, as it actually promotes STORING calories & fat, which is the opposite of what you’re looking for! In fact, eating a carbohydrate rich breakfast before exercise can cause you to GAIN weight! Yikes!

3. Promotes insulin regulation.

Leading doctors such as Dr. Mercola believes that insulin resistance is the root cause of most chronic disease. Those are big words! Exercising in a fasted state can substantially decrease insulin resistance, having numerous beneficial effects on the body.

 

 

This May Not Be For Everyone…

For those very sensitive to changes in their blood sugar levels, they may feel faint or dizzy within 15-25 minutes into their workout in a fasted state. For those individuals, it is recommended to eat a small meal before working out, preferably low in carbohydrates. My favorite options that help stimulate workouts are:

So, listen to your body and do what feels best. Once you get in a routine, you’re going to feel AWESOME because you ARE AWESOME! 🙂

 

MORE RESOURCES:

 

XOXO,

I would LOVE to coach you through your fitness & health goals! Check out one of my holistic health programs and schedule a FREE consultation with me TODAY!

 

If one person falls, the other can reach out and help. But someone who falls alone is in real trouble.

~ Ecclesiastes 4:10

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Sweaty Saturday: C.U.T. A.B.S.- How to Achieve Them

Abs…they’re beautiful aren’t they? We all want them and only a small percentage of the American population will ever achieve them. Believe me, I wish I was flaunting my flawless midsection here on this page, but I’m there with you. It’s in process ;). Why is it so difficult to get that perfect six pack?

Nutrition and exercise play a major role in the development of a cut and toned mid section, but there are some additional players in the game you may not have been aware of. Use my “CUT ABS” acronym to get closer to your dream 6-pack!

  • Cardio

You hate it…but you love it. Or….maybe you are at the stage where you still just hate it. Either way, cardiovascular exercise is essential for optimal health, and even more so for a toned abdominal section. EVERYONE has the potential to have a six-pack-WHY? Because we all have abdominal muscles! Duh! The problem is the layer of fat that is covering them. Proper cardio exercise helps expedite the fat-burning process, uncovering those beautiful muscles.

  • MY FAVORITE: HIIT- High Intensity Interval Training. This is in my opinion one of THE most effective and efficient ways to burn fat fast without putting heavy stress on your body. Some great resources: The Insanity Workout, Zumba, Crossfit, Mercola’s Peak 8, Sprints, Circuit training.
  • Undenatured Protein

Our society has missed the mark when it comes to protein. If you’re in the body building/athletic world, it is most likely that you are getting the WRONG kind of protein, and it can be very dangerous! It is unfortunately all too common for people to purchase huge tubs of protein powder not even knowing the source and the added ingredients. As long as it has zero carbs or sugar and 5 million grams of protein, it’s a good thing, right? WRONG! The majority of protein powders have been severely denatured, processed, and isolated to the point where our bodies don’t recognize it because it’s not even a food. The dangerous part is the added ingredients. The top dangers to look for in a protein powder are:

  1. Artificial Sweeteners: Aspartame, sucralose, acesulfame k, splenda, saccharine.
  2. GMO- Any corn, soy, wheat, maltodextrin, cottonseed, vegetable source needs to be labeled NON-GMO.
  3. SOY- Many people reach for the soy thinking they’re healthier and that is a myth. Soy protein powders are very harmful to the body because they are most likely GMO, they have 19 allergenic proteins that cause damage in the body, enzyme inhibitors, and suppress the thyroid- all things that will turn ON the fat programs in your body.
  4. Pasteurized, homogenized if your whey protein has been pasteurized or even worse homogenized, it is no longer a food and has very little absorbable protein. It will make more work for your body that to give it nourishment.
  5. Isolated vs. Concentrated- You want to look for a concentrated whey protein source if that’s what you’re looking for, not isolated.
  6. Grass-Fed- If you choose to get whey, make sure it’s from grass-fed cows to ensure the highest amount of nutrition possible.

Of course, when eating animal protein, you also need to be VERY picky. You should only allow clean. organic, and grass fed meat into your bodies. When you eat fish, make sure it is wild and low on the mercury chain.

  • MY FAVORITE: Wild Salmon, Sardines, Grass-fed beef, small amounts of organic poultry, Spirulina (one of the highest plant sources of protein), properly cooked legumes, avocados, raw-soaked-sprouted nuts & seeds, Mercola’s Raw Whey, Organic pea protein, Sunwarrior Warrior Protein,
  • Train with Weights

Your abs are muscles, and in order to build them, you need to use them and strengthen them. The best way to do that is with weights. Weight training has a two-fold benefit. On one hand, building muscle burns fat faster, uncovering your beautiful midsection. Weight training is one of the best ways to build muscle. Doing ab exercises with weights also strengthens and tones your core at a faster rate than using nothing.

  • MY FAVORITE: In my opinion, CROSSFIT is one of the most effective ways to get the body of your dreams. (This past summer, I had the privilege of working out at Crossfit Trifecta in Vista, CA, and absolutely LOVED the group there! If you are in the Vista area, make sure you check them out! There are Crossfit gyms all over, so checkout the one nearest you!) Work with a trainer at your gym, or look up a workout plan that fits you online. There are wonderful ab exercise routines that you can find online! Whatever you do, consistency is the KEY!
  • Absorption & Assimilation

You may have heard, “You are what you eat”, but it’s actually not accurate. You are what you ABSORB, is closer to the truth. There are many people who are overfed and undernourished. The TOP six-pack killer foods are: SUGAR, GLUTEN, Pasteurized DAIRY, REFINED GRAINS, DIRTY ANIMAL PROTEIN, PROCESSED FOODS. These all damage the intestinal tract. If you have damage to your intestinal tract, it is VERY difficult and almost impossible to have a six pack. Why? For multiple reasons:

  1. Inflammation- What happens when you hurt something- an ankle, a bee sting, you hit your head…it swells. This is the body’s amazing reaction when there is damage. There are specific cells that act like the EMT’s of the body and rush to the scene to immediately start healing on the area. This excess fluid causes inflammation. When you have damage to your intestinal tract, the same thing happens, you end up with excess fluid, excess mucous, and a swollen feeling.
  2. Lack of Replenishment- When you have a damaged intestinal lining, you usually have little holes that were caused by yeast or parasites. In attempts to cope with the situation, the body usually produces extra mucous that coats the intestinal lining. There is damage to the microvilli (small hair like structures that line your intestinal tract) and this is no good because those microvilli are responsible for absorbing and assimilating nutrients. If they are damaged, you cannot absorb all the nutrients from the food you eat. If you can’t absorb nutrients, they can’t be sent to the muscles for recovery, meaning your body has a much more difficult time building muscle and getting strong. This can also cause malnourished organs that are essential for fat burning- the thyroid & adrenals especially.
  • Bloating

You may have a pretty lean body and some nice abdominal muscles, but if you have issues that cause your abdomen to bloat, obviously you are going to have a hard time obtaining the midsection you want. There are many factors that play into bloating, including the topics already mentioned. One of the biggest culprits for bloat is an imbalance of good-bad bacteria in the gut. Donna Gates, author of The Body Ecology Diet, believes that all obesity could be diminished by healing the gut and having the proper good-bad bacteria ratio. Isn’t that amazing! It’s true that the gut affects every single one of your organs and systems, not to mention 80% of your immune system resides here, so taking care of your digestive system is critical to optimal health and an optimal body.

MY FAVORITE: My favorite way to keep my bacteria in check is through making my own cultured foods & drinks. This is the VIP treatment, all my clients receive, is learning how to do this yourself, and for pennies! Cultured foods & drinks are much cheaper and more effective than a probiotic supplement. However, probiotic supplements are not all that bad, there are few companies that I trust with their probiotics: Sunrider Vitadophilus, RenewLife probiotics, Advanced Naturals probiotic, Garden of Life.

  • Stress

Stress is one of the biggest factors that will kill your six-pack dreams. Stress causes major bloating, damage to the digestive tract, and instigates a hormonal cascade that causes your digestion to slow (creating constipation), and your body to STORE FAT, especially around the midsection. Cortisol is a hormone released by your adrenal glands in stressful situations. When you have chronic stress in your life, this can cause the wonderful tire around the waist look as your body becomes inflamed due to hormonal imbalance and you continue to store fat.

There is also mounting evidence, especially in Eastern Medicine that proves if you are mentally/emotionally holding onto a feeling, if you feel unsafe and as if you need to be protected, if you were abused in the past, or if you feel as if you’re not good enough or constantly down on yourself, these will ALL make you continuously gain weight and if not dealt with will make it impossible for you to drop a pound. Over the past months, this has become fascinating to me as I have learned more about the TRUTH in this and learn ways to help my clients overcome it. Does this maybe sound like something you are suffering from? If so, I’d love to help you!

MY FAVORITE STRESS BUSTERS: One of the best things you can do is to just CHOOSE to be happy & LOVE YOURSELF! You may be going through the absolute worst thing on the planet, but YOU choose your reaction. YOU choose how you feel on the inside. I know this is hard for some to swallow, but it is true. So, no matter what is going on around you, do whatever you need to, to FEEL GOOD, FEEL HAPPY, & LOVE YOURSELF JUST THE WAY YOU ARE. Some of my favorite things are to: exercise, yoga, sing with my guitar, visit with friends, bake healthy treats, go outside for a walk, watch a good movie, play softball, and spend hours doing something I really love.

What about you? What are you doing that is preventing you from having the 6-pack you’ve always wanted? I know I have my list, what’s on yours? If this is something you REALLY want, you can do it! It’s just not going to happen overnight or with only a little effort.

Whatever you do today on this beautiful Saturday, just remember to get sweaty and love every second of it!!

Have a great day!!

XOXO,

“And it is impossible to please God without faith. Anyone who wants to come to him must believe that God exists and that he rewards those who sincerely seek him.”

~ Hebrews 11:6

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SWEATY SATURDAY- Benefits of Sweating!

Hey Friends!

YAY for the weekend!!! I just got back from a very challenging (in a good way) softball practice, and as much as I hate feeling like an old lady with minor aches and pains from using muscles that have been asleep since college, I LOVE the feeling of being sweaty after a good workout! I know not everyone shares in my joy of getting sticky and smelly, so I wanted to give you a brief rundown on some of the AMAZING health benefits of sweating! I think you might appreciate your armpits a little more after this article… 😉

 

Why Do We Sweat?

Sweating is the body’s natural cooling system. As the body begins to overheat from exercise or fever, a liquid made mostly of water, some salt, and waste, is secreted through the sweat glands onto the skin’s surface. As the liquid begins to evaporate it cools the body. There are two types of sweat glands: eccrine sweat glands and apocrine sweat glands. Eccrine glands are distributed over the entire body. They are particularly concentrated on the palms, soles of feet, and on the forehead. Apocrine sweat glands are located on the scalp, armpits and the genital area, and produce sweat containing fatty materials. When we sweat, we release many toxic substances. Some of these impurities are an accumulation of things like sodium, heavy metals, cholesterol, alcohol, and nicotine, These are actually carcinogens and cause damage to your body at the cellular level, which means with time and accumulation of these toxins, the chances increase for you to develop disease.

 FUN FACT:

Did you know that getting a fever when you get sick as actually a sign of a strong immune system? Get This! You’re body knows EXACTLY what temperature is needed to take care of pesky viruses or germs. When we take something like Tylenol that forces the body to stop doing what it was created to do, it is potentially very dangerous because your body can no longer do it’s job. A much safer and more effective treatment for a high fever would be homeopathic Belladonna. That’s a great one to keep in your medicine cabinet!

Some of the proven benefits of sweating…

  • Sweating is your body’s natural way of providing a high-tech cooling system
  • Skin is considered the largest organ in or on the body and it’s vital to take care of it
  • In conjunction with proper washing, sweat can produce soft & supple texture of the skin
  • Improves tone & flexibility of skin
  • Critical factor in the body’s hydration process
  • Essential in the process of removing toxins from the liver, kidneys & the cardiovascular system
  • Is the body’s natural process of cleansing & washing skin pores
  • Serves as one of the body’s many indicators
  • On a small scale can burn calories in conjunction with traditional training
  • Improves circulation
  • Helps boost the body’s immune system
  • Triggers your body to work harder to compensate & adjust

But…What if I’m Smelly???

 

Did you know that body odor actually comes mostly from your gut? By changing your diet to healthy choices and healing your intestinal lining, you can dramatically improve your body odor! I teach all of my clients to make their own probiotic foods & drinks to get maximum benefit for nearly pennies!

 

Dangers…

The BIGGEST danger when it comes to the topic of sweat is actually your antiperspirant deodorant! Maybe you’ve read an article or heard someone tell you that your deodorant could cause breast cancer or other problems. Unfortunately these facts are true. Deodorant can be very dangerous and absolutely promote breast cancer. Here are some great resources where you can learn from- CLICK HERE.

A great step you could take today is to get rid of any antiperspirant deodorant with aluminum and switch to a natural alternative. My FAVORITE one is from the brand LAVANILA. It is in my Amazon Store and is also available at Sephora.

Top Choices to Get Your Sweat On:

1. Exercise

  • Getting a good sweat on while exercising proves that you’re getting your heart some great exercise, pumping your muscles, and releasing those happy endorphins. If your goal is to lose weight, removing toxins through sweating is very beneficial and will help in your weight loss goals.

2. Sauna

Rehydrate

Of course if you are doing some high quality sweating, you definitely need to rehydrate, so make sure you’re drinking plenty of pure water and getting your minerals in! Adding just a pinch of Himalayan salt to your water will give it a boost of minerals. Raw coconut water is also a great option! I wouldn’t recommend large amounts of the coconut water in cartons because it is pasteurized, removing basically all of the nutrients, and leaving high amounts of sugar. Definitely avoid sports drinks that are filled with artificial colorings, sugar, and sometimes artificial sweeteners.

 

There is your brief overview on Sweaty Saturday of why it’s so important to get your sweat on. So, get at it today and have a blast!!

xoxo,

HEY YOU! My Empowered Woman program is starting SOON and I want YOU to be a part of it! If you’re at all interested, please contact me for a free consult! 🙂

Resources:

http://www.divavillage.com/article.php?id=38223

http://www.anytimehealth.com/blog/7294-analyzing-the-true-benefits-of-sweating

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Sweaty Saturday!- Benefits of Zumba!

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Yay! It’s the weekend! Every Saturday I’m going to be bringing you some tips on exercise- workouts, reasons to exercise, and more! Today’s topic is….ZUUUUUUUMBA!

I had fun taking sweaty pictures today, as you can tell! I had a BLAST in today’s Zumba class. My gym here in Spain just started offering Zumba this week and I was SO excited! It’s funny because anyone who knows me, knows I am not the most graceful

person… I remember one day in Junior High, I was at a girls church retreat and I sprained my ankle and was in a soft cast and

crutches for a month! What was I doing you may ask….well, it wasn’t playing soccer, rock climbing, in an obstacle course, or snowboarding…I was running in place. Ha! Yep, clutzy me was able to manage to sprain my ankle pretty bad while running in place.

So, you can imagine how graceful I am in Zumba. It’s actually quite funny to watch myself in the mirror, but I LOVE IT! When people find out I’m half Mexican, they always think I naturally have rhythm and can bust a move like nobody’s business. But, I always tell them, the upper half of me is Mexican, the lower half of me is as gringo as it gets!

Back to Zumba…If there is a class around you, TAKE IT! It may take a few classes to get the hang of it, but it is an amazing workout and so much fun! The reason why so many people loathe exercise is because they make it so boring! Zumba is great for your core, arms, legs, butt, and amazing cardio! I recent study was done showing that the average calorie burn in Zumba classes is 817 per hour!!! Holy smokes that’s amazing!

For more info on the benefits of Zumba, check out this awesome article written by the Huffington Post. I couldn’t have written better than they did.

TODAY’S CHALLENGE: Get sweaty! I don’t care HOW, WHERE, or WHY you do it, just get sweaty at some point today! 😉 Then post your sweaty picture on my FACEBOOK PAGE HERE!

Have a wonderful weekend everyone and remember to share this info with your friends!

xoxo,

Jessica

“Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever.” ~1 Corinthians 9:24-25

Make sure you check out my new program,

“The Empowered Woman”!

 

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