I am excited to invite you to a FREE Nutrition and Fitness Webinar I am giving next saturday for Muslim women. Over the last 20 years I have been in the health and fitness industry specializing on helping women look good and feel great. I have owned a success fitness studio for women and have helped thousands of women successfully navigate through the journey of health and fitness. When looking for a weight loss program I found that most women want three thing, they want look good and feel healthy and enjoy their lives without feeling like they are held hostage by their weight loss goals.
Though two decades of trial and error, working with clients and getting over a dozen fitness and nutrition certification and an academic degree in exercise science I’ve actually uncovered what a success weigh loss formula looks like.
The good news is it’s not as complicated as the media and marketing leads us to believe. In the age of social media and the internet, we are constantly saturated with information. A quick google search for a weight loss diet brings up 52 million links. But to make matters worse much of it can be contradictory. One site says eat whole grains and another Facebook post says stay away for bread. A popular Facebook page says juicing and being vegan is the only way to health and another says eat meat.
Marketing feed on the hopelessness of women desperate to lose weight and and to much information leads to paralysis by analysis. No wonder despite what seems like a simple formula to success weight loss escapes so many women. So what’s a girl to do?
My goal is to empower you with research based knowledge on women and weight loss to help you navigate through the sea of confusion so you can look good and feel great. So let’s go over the formula to get you started on Saturday June 18th at 11:00 AM
The Worse Container: Obesity
By Dr. Bilal Philips
New research is revealing that many cases of depression are caused by an allergic reaction to inflammation. Tim de Chant of NOVA writes: “Inflammation is our immune system’s natural response to injuries, infections, or foreign compounds. When triggered, the body pumps various cells and proteins to the site through the blood stream, including cytokines, a class of proteins that facilitate intercellular communication. It also happens that people suffering from depression are loaded with cytokines.” Inflammation is caused by obesity, high sugar diets, high quantities of trans fats, unhealthy diets in general, and other causes.
By treating the inflammatory symptoms of depression — rather than the neurological ones — researchers and doctors are opening up an exciting new dimension in the fight against what has become a global epidemic. Caroline Williams of The Guardian writes: “The good news is that the few clinical trials done so far have found that adding anti-inflammatory medicines to antidepressants not only improves symptoms, it also increases the proportion of people who respond to treatment, although more trials will be needed to confirm this. There is also some evidence that omega 3 and curcumin, an extract of the spice turmeric, might have similar effects. Both are available over the counter and might be worth a try, although as an add-on to any prescribed treatment – there’s definitely not enough evidence to use them as a replacement.”
Eleanor Morgan of VICE adds: “Cytokines skyrocket during depressive episodes and, in those with bipolar disorder, halt in remission. The fact that ‘normal,’ healthy people can become temporarily anxious or depressed after receiving an inflammatory vaccine — like typhoid — lends further credence to the theory. There are even those who think we should re-brand depression altogether as an infectious disease … Carmine Pariante, a Kings College psychiatrist who is quoted inThe Guardian report, says that we’re between five and ten years away from a blood test that can measure levels of inflammation in depressed people. If both Pariante’s estimate and the inflammation-depression theory are correct, we could potentially be just five years from an adequate ‘cure’ for depression.”
You can read much more by visiting The Guardian, VICE, and NOVA. And to learn much more about how food and mood are powerfully connected, be sure to read this fascinating article on Kripalu.org. (Image courtesy of the American Heart Association). Source: http://www.feelguide.com/2015/01/06/new-research-discovers-tha-depression-is-an-allergic-reaction-to-inflammation/
How to help a friend lose weight and stay friends
The struggle to lose weight is often a battle you can’t win alone. It can make a world of difference to have the support and encouragement of those around you. If you have a loved one or close friend that’s trying to lose weight, it may be time to come alongside to cheer him or her on. While you can’t be the only motivating factor for someone to lose weight, you can help create a supportive and weight-loss-inspiring atmosphere.
Before you take on this task, you’ve got to know if your friend even wants your support. Some may prefer you stay out of their business, but you won’t know until you ask. In the event your friend is interested in your support, here are the best ways to help a friend reach success on the weight-loss journey and maintain a good friendship along the way.
Cheer Them On
The last thing a dieter needs is someone judging her or telling her what to do. Rather, she needs encouragement and praise for each small success. When a goal is reached, it’s time to celebrate. Rather than rewarding with food, try a movie, manicure, or flowers. When a goal isn’t met, it’s time for more pep talk. Criticism or dwelling on past mistakes won’t motivate anyone.
Be a Listening Ear
Dieting and changing lifestyle habits can be a tough gig. There will be days he feels like giving up. There may be days he actually does. Many people eat to feed their emotions. They turn to food when they’re stressed, depressed, or happy. These are the dieters that need a friend who will be there to listen when they’ve had a rough day. Instead of turning to food for comfort, let your friend turn to you for advice and encouragement.
Join the Cause
Practice what you preach. If you’re encouraging your friend to eat healthy and exercise, you better join in. Weight loss isn’t just about cutting and burning calories but a new outlook on life and changed habits. Volunteer to eat what your friend is eating. Become an exercise partner and hit the gym together each morning. Having an example to follow and an accountability partner can make a world of difference for someone trying to lose weight.
When everyone around you is enjoying ice cream and chocolate syrup, it can be very difficult to keep your resolve. Dieters with friends and family who are sensitive to their weaknesses will have a better chance of success. Learn about your friend’s diet program: what she can and can’t eat. Then respect her choices. Serve meals that are diet friendly, and if you must eat dessert, don’t do it in her presence. Also, don’t suggest grabbing a pizza for dinner or buying popcorn at the movies.
Want to stay friends for the long run? Don’t take the role of food police. Telling a friend what he can or can’t do will not make him happy with you. Criticizing or getting on to him for mistakes will crush his spirit. Hiding or locking up food (unless he tells you to) will take away his sense of pride and self-respect. Withholding affection or intimacy when a loved one doesn’t “measure up” is a sure to backfire and only make things worse.
Be careful with your choice of words. Put yourself in his shoes and consider what you would need to hear if you were struggling with losing weight.
Stay the Course
Don’t let doubt or failures cause your loved one to lose the battle. Keep a positive outlook, and continually remind your friend what it will be like to reach the desired weight loss goals. You may have be hesitant to join your friend on the journey, and there may be bumps in the road. But by being there for your friend, you can find your relationship strengthened and enriched, and both of you healthier!
Unfortunately if you are like 80% of gym-goers, time is the primary thing you’re burning. I find it shocking that so many well-meaning folks are still exercising with such outdated notions of what constitutes an effective workout.
I don’t want that to be you.
Here are the top 3 outdated, time-burning exercise techniques to NOT DO:
1) Slow and Steady Cardio Sessions: Walk into most gyms and you’ll see every single piece of cardio equipment full of people in a slow, steady state of cardio. Meanwhile the free weight area is a ghost town. The idea that one should toil for hours in a steady state of low-intensity cardio in order to burn fat is the ULTIMATE outdated exercise technique. New science has clearly proven that explosions of speed and intensity are the future of fat burn.
2) Weight Machine Wandering: You’ve seen this character. He wanders among the weight machines, plops down on an open one and cranks out a set (without adjusting the weight or seat) and just as quickly as he came, he’s gone off to the next open machine. There’s no rhyme or reason, and his technique and form are way off due to his careless use of the machines. Do I even need to explain how this haphazard exercise technique burns more time than fat? I didn’t think so.
3) Chronic Low Intensity: When you simply go through the motions during your workout, that’s classic low-intensity. You’re not pushing yourself with challenging weight, you’re not trying to go faster, and you’re not really breaking a sweat. Oh and, big surprise, you’re also not burning any fat. Each workout should be a challenge to go harder than the day before. If you find yourself just-going-through-the-motions then quickly pick up the pace.
So what’s the secret to burning fat?
A challenging routine that incorporates strength training, intervals of intense cardio and is done with intensity. Sound complicated?
It doesn’t have to be. I’m here to provide you with the most cutting-edge workouts that deliver results while burning fat.
You deserve that fit and attractive body – I’m here to help you get it.
Call or email today to get started.
You Get Out What You Put In
Like anything else in life, when it comes to your exercise routine you get out what you put in. Just going through the motions isn’t good enough.
For real results, push your intensity in each workout. Remind yourself that it’s only a small portion of your day, and that you can do it. Dig down deep and give it all you have.
It’s important for every member of your family to get their share of physical activity in their daily lives. Exercise is not only a ‘must’ for people who are trying to lose weight, or get a more sculpted body. One of the best ways to have ‘family time’ and stay healthy is to schedule a family fitness time.
These days, even our kids are busy. They have homework, afterschool activities and friends they want to hang out with. Our days are super-busy too. When we actually do get the chance to get together, this family time is important. To ensure that you get family time each day, even though everyone is busy with their own thing, let that time do double-duty.
When your schedule is packed, any time that can serve dual purposes is a ray of light. Instead of trying to find time to exercise by yourself, why not get the entire family together to exercise? This way, each person gets the physical activity they need, and you can use the time for bonding as well.
Hold Each Other Accountable
One of the downfalls of working out by yourself is the lack of motivation or accountability. Friends may work out with you on occasion, but they have families and other responsibilities too. When you include your own family, you have built-in motivators for each other. What used to be seen as a chore is now fun family time together, because you are tackling it as a team.
The many benefits of family fitness:
• Everyone participates together to gain better fitness
• It’s easy to create challenges for one another
• You’re tackling eating well as a family, and are more likely to pay more attention to it
• You can schedule family fitness around other commitments
When you take on family fitness habits, you end up with constant support 24/7. If your schedule only permits 30 minutes several days a week, that’s fine. However, Instead of thirty according to the time you have to spend together, you can stretch that time to an hour if you want to. Let’s take a look at some ideas for family fitness workouts:
• Work out to a DVD or video
• Go bike riding together
• Lift weights together
• Play video or other games which allow you to get up and move during play.
Each member of your family can pick an exercise they love to do, introducing it to everyone else. On different days, let a different member of the family decide on the workout routine. This way, each member of the family stays involved AND has a chance to show off a new favourite exercise.
By turning exercise and fitness into a family affair, chances are you’ll stick with it longer and enjoy it more than if you were to simply do it on your own. Why not give it a try, and get everyone in your household fit at the same time?
Many people, especially those who live in congested cities, work in office
tower blocks. They use the elevator every day of their lives to get from the
ground to whatever floor their office is on.
Still others use elevators in department stores, apartment towers and so on.
Forget the elevator and take the stairs, because climbing stairs is one of the
most effective forms of aerobic exercise that you can ever do.
This was clearly proven by a British study some ten years ago, when
researchers discovered that for averagely sedentary people, just a few
minutes climbing the stairs every day demonstrably improved their
This study was of particular interest because it supported the idea that
taking several short spurts of exercise every day will make a significant
difference to your health (hence the idea that you can walk for ten minutes a day three times, rather than just one thirty minute session).
The study required 20 college aged women who lived relatively sedentary
lives to climb up 200 steps in less than two and a half minutes. This represented a ‘brisk but comfortable’ pace according to the researchers
conducting the study, but the first time that they did it, it nevertheless
served to shoot the test subjects’ heart rates up to around 90% of the
anticipated maximum heart rate.
Despite this, the test subjects moved from making one climb per day during
the first week to six per day in the sixth and seventh weeks. This therefore meant that the test subjects were climbing stairs for around thirteen and a half minutes per day by the conclusion of the test, which (in case the point is not clear) represents less than a quarter of an hour of reasonably rigorous exercise every day.
By the end of this relatively modest (and completely free) exercise program,
the women being tested were measurably fitter than they had been before.
Every indicator had improved significantly. Their heart rate immediately
after the climb had decreased markedly and their breathing had slowed as
well, indicating that they needed to take in less oxygen to ‘fuel’ their efforts.
On the other hand, their HDL levels had increased, which is a good thing,
because high-density lipoprotein is also sometimes known as ‘good’
cholesterol. High levels of HDL in the blood seem to play a role in reducing
the risk of heart attack, while low levels seem to do the opposite by
increasing the risk of heart disease.
It is clear just how effective climbing the stairs can be as exercise, and it is
even more so if you take the stairs that you are climbing two at a time.
This significantly increases the work that your leg muscles have to do, and
that in itself increases the aerobic effects of your exercise by a noticeable
You do not have to exercise for hours at a time to enjoy the benefits that a
‘work-out’ will bring. Less than 15 minutes of stair climbing a day will
improve your overall aerobic health significantly, and will cost you nothing at all.
So, the next time you go to the office or the department store and feel
tempted to get into a packed, hot and sweaty elevator, think about it for a
moment. Does that really seem like a better option than giving your whole body a good workout?
Running is a highly beneficial form of exercise, can easily be turned into a
HIIT routine and also costs very little to achieve. It provides a great workout for weight loss, toning and cardiac health. Unfortunately, more often than not some women can’t run across the front yard without becoming winded. This can often leads to mistaken beliefs that we just can’t be successful runners.
The truth is, almost anyone who can walk can run for exercise. Those of us who are out of shape just need to build up slowly but steadily. Too many people try to run long distances at top speed when starting out, and that only leaves them out of breath and makes them more susceptible to injury. A better approach is found in great fitness plan, such as the the Couch to 5k.
How it Works
Couch to 5k is designed with couch potatoes in mind. It starts out at a slow pace, at first doing more walking than jogging. The same amount of exertion is used consistently for a week, then add a little more jogging to the workout. If the program is followed, anyone can be will be running 5 kilometers (about 3 miles) or 30 minutes after two months.
The Couch to 5k program is easy enough for anyone to follow. I chose to talk about this one today as it only requires working out for 20 to 30 minutes three times a week. Each level begins with a brisk 5-minute warm-up walk, and progresses as follows:
* Week 1 – Alternate 1 minute of jogging and 1 1/2 minutes of walking for a total of 20 minutes.
* Week 2 – Alternate 1 1/2 minutes of jogging and 2 minutes of walking for a total of 20 minutes.
* Week 3 – Jog 200 yards (or 1 1/2 minutes), walk 200 yards (or 1 1/2 minutes), jog 400 yards (or 3 minutes), and walk 400 yards (or 3 minutes). Repeat.
* Week 4 – Jog 1/4 mile (or 3 minutes), walk 1/8 mile (or 1 1/2 minutes), jog 1/2 mile or 5 minutes), walk 1/4 mile (or 2 1/2 minutes), jog 1/4 mile (or 3 minutes), walk 1/8 mile (or 1 1/2 minutes), and jog 1/2 mile (or 5 minutes).
* Week 5 – Jog 1/2 mile (or 5 minutes), walk 1/4 mile (or 3 minutes), jog 1/2 mile (or 5 minutes), walk 1/4 mile (or 3 minutes), jog 1/2 mile (or 5 minutes).
* Week 6 – Jog 1/2 mile (or 5 minutes), walk 1/4 mile (or 3 minutes), jog 3/4 mile (or 8 minutes), walk 1/4 mile (or 3 minutes), and jog 1/2 mile (or 5 minutes).
* Week 7 – Jog 2 1/2 miles (or 25 minutes).
* Week 8 – Jog 2 3/4 miles (or 28 minutes).
* Week 9 – Jog 3 miles (or 30 minutes).
Couch to 5k provides a way for even the most experienced couch potato to get fit. It requires no classes or special skills, just a pair of running shoes and some motivation. A good idea might be to bring along your MP3 player, and listen to music or even a motivational speaker while you’re working out. By the time you reach your goal, chances are you’ll be ready to come up with all new fitness challenges for yourself.