Why am I not losing weight?

Reason #1: Eating the Wrong Foods

A walk  through the grocery store reveals aisle after aisle laden with foods that advertisers would like us to believe will help us to lose weight. Beware! These ‘fake’ foods can starve your body for nutrients and you end up craving more to eat, because despite the meal you just consumed your body is still lacking in the nutrients it needs. Feeding your body what it needs satisfy's it, therefore satisfying you!  Take a look in your cabinets and pantry. Are they loaded with food in boxes and bags? These are fake foods. Check the labels of these foods. Do they contain all natural ingredients without preservatives, additives, and dyes? If you eat more processed foods every week than fresh foods you could be seriously harming your own weight loss goals.  

The first step is to eliminate or at least seriously cut down on the fake foods. Opt for real foods instead. Real foods are the foods that God gave us to begin with; apples, oranges, carrots, etc. You remember these nourishing foods, right?  Load your plate with fresh fruits and veggies.  Choose meats and dairy that are lean, high fiber carbs, and don't forget to add fat to your diet!  The food pyramid....back to basics.

Reason #2: The Wrong Kind of Exercise

Are you one of the die-hard exercisers who despite your dedication can’t seem to shake that extra weight? Switch it up.  Alternating HIIT and cardio workouts has shown to be very effective in recent studies.  Example: Instead of just running or walking on the treadmill do bursts of high intensity running or sprinting followed by a cool down. For example, you can sprint full force for thirty to ninety seconds, slow down and walk for two minutes, then rev it up sprints again for 30-90 seconds. Continue this routine for ten to twenty minutes. This type of training causes your body to burn fat for the next 36 hours to replenish your body’s vital energy (glycogen) stores. It really is possible to burn fat while you sleep!

Reason #3: Thyroid Problems

Some of the most important chemicals when it comes to weight and metabolism are the thyroid hormones, T3 and T4 aka triiodothyronine and thyroxine.  These hormones can be thrown out of whack by many issues. From a diet with too much or too little iodine, to toxicity from amalgam fillings, to an undiagnosed medical condition.

Hyperthyroidism (too much T4):

• Nervousness
• Insomnia
• Racing heart
• Unexplained weight loss
• High amounts of perspiration
• Muscle weakness
• Multiple bowel movements
• Thin, brittle hair

Hypothyroidism (too little T4):

• Fatigue
• Dry hair, skin
• Unexplainable weight gain
• Constipation
• Muscle weakness and discomfort

If you’re experiencing one or more of these symptoms consult your health care practitioner to learn more.

Reason #4: Hormone Imbalances

It’s not just the thyroid hormones that can impact your metabolism and weight. Cortisol, aka the stress hormone, can block your attempts to lose weight too. This fight or flight hormone increases your appetite, makes you crave loads of carbs, and keeps fat in your mid section.  While you can get tests to evaluate the cortisol level in your blood, only you can determine your own level of stress. Take some time to evaluate if you are living in a constant (or close to constant) state of stress.

What to Do:

The best way to lower your cortisol levels is by decreasing stress. Learn to say no, take time to exercise (a huge stress buster as well as a great way to burn calories, improve sleep, and feel great), take up a hobby (and stick to it), and use breathing techniques to ward off stress when it first starts.

Reason #5: Birth Control Pills (or Other Synthetic Hormones)

According to the Mayo Clinic, taking the birth control pill can make you more likely to suffer from fluid retention. It also makes fat cells or adipose cells grow larger in size. This is due to the effect of estrogen in the birth control pill on the body chemistry.  If you take the birth control pill and find since you’ve started you’ve gained weight or your clothes feel tight or uncomfortable the ‘pill’ may be the cause.

Our bodies operate on a delicate balance. We throw so much at our precious bodies on a daily basis we often forget how important it is to protect. If you’ve been struggling to achieve your goals consider these five very common roadblocks for women trying to lose weight. Once you know the cause for you – take action!

WHY DO I CRAVE CARBS?

1. Going too long without eating. This will lead to low blood sugar which will increase the urge to eat carbs. I doubt many of you crave broccoli when you haven’t eaten for 8 hours! My guess is that you would be looking for something starchy or sugary.
2. Consuming too many processed low fiber carbs. Foods such as white rice, white bread, sweets and other sugary food are low in fiber and have a high glycemic index. Eating high glycemic foods (especially larger portions) can cause a quick spike in blood sugar, followed by a quick drop. This stimulates hunger and can cause the urge to eat more carbohydrates.
3. Not eating adequate protein at meals. Eating meals that contain only carbohydrate (i.e. a jumbo bagel, big bowl of pasta or frozen yogurt with granola) will cause a more rapid rise and fall of blood sugar. This can exacerbate cravings. Protein helps to keep blood sugar levels and promotes satiety. Therefore, you feel full longer when you include protein at meals.
4. Not eating adequate fat at meals. Many of my clients are fat phobic and will go out of their way to avoid eating fat. Fat free butter spray, fat free salad dressing, etc. Fat takes a long time to digest, helps to prevent rapid peaks and drops of blood sugar and helps keep you full longer. Of course, the key is not to overdulge in fat as loaded with calories. I will talk more about how fat you should eat a day in a later post.
5. Taking your caloric intake too low. When your consume too few calories, your hypothalmus produces extra NPY (neuropeptide Y), a chemical messenger that encourages you to eat more carbohydrates. In addition, the hypothalmus secretes another chemical called galanin which increases cravings for foods rich in fat and carbs. Take home message: eating too few calories = cravings for high carb foods.
6. Getting inadequate sleep. Sleep affects hormones that regulate satiety, hunger and how efficiently you burn calories. Too little sleep can lower levels of leptin and raise levels of ghrelin, which can increase hunger for sweet and/or starchy foods.
7. Consuming inadequate carbs, especially if you are an active person. Exercising on a regular basis and not consuming adequate carbs will cause you to have powerful carb cravings as well as low energy levels. This is because carbs are the major fuel used by exercising muscles. Your body likes to keep your energy stores full of energy (called glycogen). If you exercise on a regular basis and don’t eat enough carbs, your body will go into “carb seeking mode” as it tries to replete its glycogen stores. In addition, you will likely find your energy levels plummet.
8. Having high stress levels. High levels of stress can cause chemical imbalances in your body. Cortisol is produced by the adrenal glands in your body when you are under stress. Cortisol will increase production of a neurotransmitter called neuropeptide Y, which as I previously discussed, can increase cravings for sweet or starchy foods.
9. Insulin resistance. Insulin resistance is a condition in which the body tends to oversecrete insulin in order to get the glucose into the cells. This “hyperinsulinemia” can cause carb cravings. 

Halloween is this weekend! It's all down hill from there folks... then we get hit with thanksgiving, holiday parties, Hanukkah, Christmas Eve, Christmas Day, New Year's Eve and New Years Day. It's a busy, busy, busy time of year! We celebrate with friends, family and FOOD! I used to think, "it's okay, it's Thanksgiving" Yea that same thing would happen at parties and Christmas and New Year's. It was like calories/food didn't count because, it's the Holiday season! Nine weeks later my pants were not on the same page with that program! Blah!
***DID YOU KNOW*** the average American gains between 7-12 lbs from Halloween to New Years?! 7-12 LBS!!!! Yikes! Yea, I worked my a$$ off the last 8 months for that? NOPE!
Firstly, it is totally possible to enjoy the holidays without destroying your health and fitness progress OR goals! Second, if you're willing to try, I am willing to help!
***F*R*E*E*** challenge/accountability group starts NOVEMBER 3rd!!!
Or if you want to take it even one step further to ensure your success then NOW is the time to start working on it and I truly think 21 Day Fix is a GREAT way to stay on track this holiday season. You still get to have your turkey and stuffing...(plus dessert and wine), you just do it all in the right portion sizes. Your workouts are 30 min a day, quick and effective! By the time New Year's Day comes around your resolution won't have to be focused on losing the weight because, you will have just spent the last 9 weeks rocking it and can just continue on your journey! I haven't regretted ONE day of eating healthy and working out....I do regret a lot of the days it took me to get to the point to make the change though!
Why not you? Why not now? Let me know which sounds best for you! Challenge group, 21 day fix, or B O T H!!!! Let's stay on track together!

I feel like a bloated whale!

Okay, as a woman you know we have all had those days.  Cankles, sausage fingers, nothing fits, and you somehow gained ten pounds overnight!  In reality, that is impossible.  It just doesn't feel like that when you are jumping up and down while pulling your pants up because you somehow think gravity is going to be friend all of a sudden.
It is such an awful feeling and all I can think is, "what in the World did I eat?"  OR  "Seriously, it's THAT time of the month AGAIN?"  Ugh...frustration.  I have a really hard time with any high sodium anything...my body will store it like I am a camel!
So, how do we combat the sodium?  How do we beat the bloat?  Well, here are my tips on what I do when I wake up feeling like a bloated whale.  Feel free to comment with yours as well!

My number ONE go to...WATER!  Warm lemon water in particular.  Say what now?  Water get's rid of water?  YES MA'AM!  Extra water is always a plus!  It flushes your system.  Good old H2O helps flush out toxins and extra salt (which can be responsible for that puffy feeling) from your system, so remind yourself to drink more water throughout the day. Keeping a water bottle with you at all times is a great way to ensure you're always filling up.
THE WARM LEMON WATER THING....

1. Boost your immune system : lemons are rich in vitamin C, which is great for fighting colds. 

They are rich in potassium, which stimulates brain and nerve functions. Potassium also helps control blood pressure.

2. Balances pH : drink lemon water every day will reduce the total acidity of your body. 

Lemon is one of the more alkaline foods. Yes, the lemon has citric acid but not create acidity in the body once metabolized.

3. Helps weight loss: lemons are rich in pectin fiber, which helps fight hunger and cravings. 

It has also been shown that individuals who maintain a more alkaline diet lose weight faster.

4. Aids digestion : lemon juice helps to remove unwanted materials. 

Encourages the liver to produce bile, which is an acid which is required for digestion. 

Efficient digestion reduces heartburn and constipation.

5. Is a diuretic : lemons increase the rate of urination in the body, which helps to purify. 

Toxins are thus released at a faster speed to help maintain urinary tract health.

6. Clean the skin : the vitamin C component helps decrease wrinkles and blemishes. 

Lemon water removes toxins from the blood and helps maintain clear skin too. 

Actually, it can be applied directly to scars to help reduce their appearance.

7. Freshens breath : not only this, but it can help relieve pain and gingivitis. 

Citric acid can erode tooth enamel, so it must be controlled very well.

8. Relieves respiratory problems: hot lemon water helps get rid of chest infections and stop annoying cough. 

Is believed to be helpful for people with asthma and allergies as well.

9. Keeps you in zen: vitamin C is one of the first things depleted when you submit your mind and body to stress.  As mentioned above, lemons are filled with vitamin C.

10. Help to quit coffee : after taking a glass of hot lemon water, most people suggest they have less desire for morning coffee.

Why does it have to be warm, not cold? 

Cold water likely provides a shock factor or stress in the body. 

It takes energy for your body to process the cold water.

The recipe is simple : a cup of warm (not hot) and the juice of half a lemon.

Okay NEXT!!!

Morning workout...specifically PiYO!  If you don't have PiYO, order it, lol!  Yoga will do the trick too.

Yoga twists help rid your body of toxins by aiding your digestion. This yoga detox sequence includes plenty of twists and stretches to help you wake up and feel your best.

Eat slowly.  I know, I am a crazy busy mom, I shove cold food in my mouth for most meals while one if not both of my toddlers scream or try to pull my pants down.  It's insanity.  However, Eating too quickly can cause air to be trapped in your system, so chew slowly to minimize bloating caused from getting too much air trapped in your system.

Watch your portion sizes!  Make sure you're not over eating.  If you feel really full after a meal, there is probably a reason for it.

Eat more FIBER!  Many women don't get enough fiber, which is the key to feeling full, energized, and bloat-free. You should aim to get 25 to 30 grams of fiber a day; reach that goal by snacking on fiber-rich foods.

Skip the alcohol.  Do I really need to say more?  

Lastly...SLEEP!  Get to bed and get some rest!  Sleep helps regulate your metabolism, so lack of sleep can make you feel sluggish in more ways than one. Keep your body working at its best by ensuring you get seven to nine hours of sleep at night.

Again, please feel free to share your tips!  I am always up for new ideas!  I hope this helps a bit....on that note, I need to go drink some water!

Shakeology-learn the facts before you buy!

Why should you use shakeology? The real question is, why NOT shakeology!!!
Its the healthiest meal of the day!
I have been getting a lot of questions about shakeology so I thought I would throw it all out there for you!
First, shakeology is completely natural, NO fillers!  It is made from WHOLE food, REAL food!
It's basic benefits- lose weight – especially if you replace a meal with shakeology every day.  It helps to reduce junk food cravings
increases your energy levels and makes you feel healthier.
I said basic, because it seems like all shakes do that right?
Well, how about clearing up your skin and making it glow?  How about strengthening your hair and keeping it in your head (especially when you're washing it!) My hair and nails have grown like crazy since starting it!
You get your daily vitamins, AND antioxidants and phytonutrients – to help detoxify and protect the body against free radical damage, prebiotics, probiotics, fiber, and digestive enzymes – to aid digestion and promote regularity.  Plus a FULL daily serving of vegetables!
I drink mine after workouts, it ALSO helps to rebuild muscles that you shred, that is VERY important!
Now, I am not in a weight loss phase, I am maintaining, I still drink it.  Why wouldn't I?  It is amazing and lets face it, with my life, all this extra energy feels like there have been hours added to my day!  I get so much done, I am in a better mood, I just feel better all around!  My boys like it too ;)
It comes in four favors; chocolate, vanilla, strawberry and greenberry. You can also get vegan flavors, and it's all gluten free!
So, can you see why I LOVE these shakes and talk about them so much?  Put them up against any shake out there, they come out on top!
Shakeology comes in a 30 day supply bag (which has a bottom of the bag guarantee!) OR in individual packets.  You have one shake a day, so whatever will work best for YOU!
SO....my question is, why not you?  Why not now?  Replace your starbucks with it, or replace your lunch (quick easy/fast food maybe) with it, it's cheaper AND healthier!  Do something to better yourself, YOU deserve it!!!!

Click here to order yours today!

21 DAY FIX CHALLENGE!

BIG NEWS ON THE FITNESS FRONT!

I ordered my 21 day fix yesterday!  I am so excited!  I will be starting this challenge group right before Halloween!  Don't be tricked by the treats-treat YOURSELF to the challenge pack and join me!!!  Together we got this!  Accountability, support, menu plans, shakeology recipes, 30 min workouts and more!  It takes 21 day to develop a habit, make this yours!  

THE FIRST FOUR PEOPLE TO JOIN ME GET A SPECIAL HALLOWEEN GIFT FROM ME!

Seriously, I have 4 little boys, this is going to be so easy for me!  I NEED THAT!  Why not you?  Why not now?

I want to start now-It's time for me, sign me up!

You are NOT a reflection of the scale!

Here is a picture from this afternoon.  I normally do not weigh myself.  The scale lies and here is proof!

This is my 3 1/2 year old son and I. He had got on the scale (he loves seeing the numbers light up!) He got on and I turned to praise him because, "he did it!"  Then I told him to put it away.  He moved it about 8 inches across the floor and got back on.  It was off by almost 2 lbs!  What is the sorcery?  I made him do both again, then I tried it.  Sure enough!  Just a different spot on the bathroom floor made that big of a difference.  I know my real weight, your true real weight is first thing in the morning, butt naked, after you have gone to the bathroom.  So even this is off because I had all my water in already and ate a meal.  See, scales are tricky like that!  (yea, please don't mind my feet, they are amazon, I am 5'11"-huge feet and no time to do pedicures with 4 kiddos!) 

The point of this post is that, THE SCALE IS NOT A REFLECTION OF YOU!

Like I really gained almost 3 lbs in the course of 3 seconds?  NO!  It takes 3500 calories to gain a pound.  You are always burning some calories, even at a stand still.  So if you are working to lose weight, soooo many things can come into play!  Water weight, time of day, clothing, where your scale is!  Always take measurements!  Measurements don't lie!  Take before picture's, they don't lie!  Trust in the way your clothes feel, they feel looser for a reason!  The scale....not so much!  It can be mentally exhausting thinking about your weight-the actual number.  So many people focus on that number.  WHY?  Media says you are in good shape if you have a low BMI.  It shows photo shopped pictures of girls who probably don't work out as much as you think as the image to be desired.  NOPE!  Models get paid big bucks to look like that and I know from experience that it is miserable!  I feel good in my own skin, I don't get paid a dime for that in actual money, but in my overall life, it is priceless!

Do I know what I weigh?  Yea, here and there I check in.  I don’t care how much I weigh the scale does not define me!  What matters is how I feel and how it effects my life and the life of my children.

The scale is pretty much meaningless.  If you are looking to feel good and be the best possible version of yourself you can be, you don't need a scale.  I have found it causes me more harm than good.  I know.  I went through a time (many years) where I relied on the scale!  I was on it more than once a day and it ruined my day if I didn't see what I wanted.  This turned ugly.  Negative energy attracts negative.  "When it rains it pours."  Yes, when you are in the process of dealing with bad news you reflect bad energy, it then reflects back on you.  Bad things are attracted to you because your subconscious mind allows it and gravitates it to you!

I came to a point where it was running my life and it needed to stop.  I am not what the scale says, it's a machine that spews out numbers based on many different variables.  I stopped.  I maybe weigh in once a month now.  I cannot express to you the freedom I feel!  

I am not a number, you are not a number!  Believe this and you will go so much farther than you ever imagined!  Feel good about YOU!  Just you.  YOU are the only one that matters when it comes to your health.  Define yourself.