Fitness & Wellness

Have you considered coconut oil for weight loss? Some of my clients in Louisville, KY have been asking whether it should be a consideration for their weight loss plan. When I hear these types of easy weight loss aids, I always tell people to stop and consider both the pros and cons of using anything. First of all, coconut oil is a fat and it’s 90 percent saturated fat. That type of fat plays a negative role in heart health and raises cholesterol levels. It increases the bad LDL cholesterol.

Proponents of coconut oil say it’s different from other saturated fats.

The author of the book, The Coconut Oil Miracle, certified nutritionist Bruce Fife, disagrees. He claims that the fat in coconut oil actually can help the body burn fat. It’s a medium-chain triglyceride—MCT—that doesn’t follow the route most saturated fat takes, which then makes it compete with glucose—a simple sugar—as the energy source. He says it then increases the metabolism and aids in weight loss in specific areas, such as burning belly fat.

Just like any fat in your diet, coconut oil can make you feel fuller for longer.

There’s some evidence that oils that are MCT does aid with weight loss. One study shows that consuming it rather than long chain fatty acids, such as avocado oil or soybean oil, can actually help you burn more calories. The body’s metabolism increases for as long as 24 hours when the cells use these types of oils for fuel instead of glucose. It’s true of all MCT oil. Unfortunately, coconut oil isn’t pure MCT. Only 13.5 percent of it is MCT. That means that to get the 10 grams of MCT, you’d have to consume 80 grams of coconut oil or almost 6 tablespoons of it daily. That’s a whole lot of fat!

A small study shows that it can blast stomach fat, but is it healthy.

Studies comparing weight loss by consuming either coconut oil or soybean oil, found both groups lost weight, but those using coconut oil lost belly fat, but the amount taken in both cases was twice as much as recommended for good health. It can be your go to oil for salads or other types of cooking, but shouldn’t be increased in your diet just for weight loss. Instead, eating healthy should be at the top of your list for weight loss.

If you’re going to use coconut oil, use organic, unrefined, virgin coconut oil. It has more of a coconut smell and taste, but is healthier.

The feeling of fullness brought by coconut oil is also the reason that low fat foods don’t satisfy your appetite.

There is no miracle food that you can take that will help you lose weight without changing to a healthy diet and regular exercise.

Whether you opt for private sessions, small group or online help, Body Sculptors can help. No matter where you live, our online nutrition training can help you with a healthy fat loss program that costs less than a dollar a day.

I’m proud of our online nutrition program. It makes it easier for people in Louisville, KY, to stick with a healthier eating program and eliminate junk food for a healthier option and also can be a source of healthier eating for people all over the world. Helping as many people as possible has always been a lifelong dream and now technology makes it possible and far more convenient for clients. The first step to becoming healthier and achieving your appropriate weight has always been a healthy diet, followed with a program of regular exercise.

Pass up the potato chips and opt for some almonds.

You may have a craving for candy or a taste for that salty crunch of a chip, but those won’t get you on the road to better health. Sugary treats, such as candy are especially difficult to kick, since sugar is addictive. It actually stimulates the same area of the brain as cocaine and triggers the release of dopamine, the happy hormone, which also occurs when you take opioids. Most people find that if they focus primarily on giving up sugar for the first few weeks, the rest of healthy eating is a piece of cake, or should I say a piece of fruit!

Start reading labels.

You’ll feel like you’re back in chem lab or getting a new additive for your car when you read the labels on some of your favorite junk foods. Preparation is the key if you’re serious about changing your eating habits. Create your own treats like trail mix, by purchasing bulk items such as nuts and seeds. You can even add a bit of dried fruit for the sugar. Treats you can make yourself include raw veggies and healthy dip or sliced fresh fruits with a bit of nut butter on the slices. Have them ready for those times you need something sweet or quick to satisfy your craving.

Do the two month test.

Most people will change their habit in about six to eight weeks, which also includes eating habits. If you do nothing else for that first eight weeks, find what you indulge in most and give it up, choosing healthier options instead. Most people give up sugar, including soft drinks or anything with added sugar like canned fruit or sweetened yogurt. You’ll be amazed at how you can start to taste the natural sweetness and even identify added sugar when you eat in restaurants. It’s everywhere, including places you might not expect, like in bread, sauces, soup or peanut butter.

• Have fresh fruit washed and cut up, ready to eat for an any time in the day snack. You’ll be amazed at how quickly cut up watermelon and cantaloupe is eaten when you can grab a bite-size square of it out of a bowl.
• Make your healthy meals with eye appeal. Bright colored vegetables on a platter that includes red, yellow and green pepper slices, carrots and celery has eye appeal. Include as many colors as possible for your fresh fruit and vegetable treats. Eye appeal is important.
• Take the time to plan your weekly meals. Create a grocery list and shop all at one time, after you have eaten. Spend one day a week cooking for the whole week and make extra to freeze for the future. You’ll be less apt to stop for fast food. The Body Sculptors’ program provides recipes and meal plans.
• Sometimes thirst is masked as hunger. Have a bottle of water ready when you feel hungry and see if that solves your desire. Say no to sugary drinks and yes to calorie free ones, like unsweetened green tea or water.

For more information, contact us today at Body Sculptors Personal Training

It’s not always easy to drag yourself to your workout, it’s time to find ways to motivate yourself. That feeling of dread or lack of caring can get worse if you don’t nip it in the bud now. It doesn’t matter what the goal, even if it’s not fitness related, the reason you started originally is key. That goal was important enough for you to start the journey, so it needs to be kept in the foreground. Whether it’s weight loss, health issues or just looking and feeling great again, it should be primary your focus.

Focus on your goals

No matter what your primary motivation, if it’s important to you, it’s important. Don’t feel bad if you just want to look better. There’s nothing wrong with that, even if it was just to get in shape for your next class reunion or family get-together. That original motivation should be the basis of your goals. Ensure that you break the big goal down to smaller steps that you can achieve quicker to keep your motivation high. That allows you to achieve success along the way and that’s really motivating.

Find several ways to measure your success.

Maybe your goal was weight loss, so immediately you think that weighing yourself is the only way to see success. It’s not. Measuring inches lost is another way to do it. In fact, it may be a better way, since muscle tissue weighs more than fat tissue does per cubic inch, so your body will be narrower the less fat tissue you have. Use several markers to boost your motivation, including how well your clothing fits.

Get a workout partner.

One reason personal trainers increase your success is that they hold you accountable. Just knowing that you are meeting with the trainer keeps you going to the gym. The same can be true with a workout partner. Not only does knowing you’re meeting with them add extra incentive to go to the gym to workout, it also can add fun and maybe some friendly competition. Two heads are better than one and you can each check the other’s form to make sure each movement is done right.

• Your focus is the key. If you’re constantly thinking about how you dread working out, you need to change it. Instead, focus on how great you feel when you’re finished or how much more energy you have.
• Don’t let a bad day stop you. That’s actually when you need a workout most. If you’ve had the day from Hades, think about how great you’ll feel as your hard work during exercise helps melt stress.
• Create a schedule and make working out a habit. Exercise at the same time every day. It’s a lifestyle change. If you always workout at four o’clock, you’ll develop a habit, making it easier to go to the gym.
• Whether you’re working out with our online program or come to the gym, our staff of professionals at Body Sculptors not only help you with your workout and dietary needs, they keep you motivated. Get a free consultation today.

For more information, click here today:  bodysculptorspersonaltraining.com

There are two reasons to take a break, you either are over-exercising or in other words, just plain burned out. Either way, you need a recharge so you get the maximum benefit in the gym. If you’re over-exercising/burned out, you’re pushing yourself too much and not giving your body a time to heal. It’s actually a physical condition that often occurs when people absolutely love exercise or those who want to reach a goal faster and think putting in even more time will do it. For those that are simply burned out

Here are some of the things that cause burnout.

Are you giving your body a chance to heal by ensuring you have a day between tough workouts? If you’re doing heavy-duty strength training, consider only doing that type of training one or two days a week. Otherwise, working out every other day or three days a week is correct. Working out longer isn’t necessarily good, either. That’s especially true if you’re doing high-intensity workouts.

You might be having a mental burnout if you’ve done the same workout for a long time.

Burn out can occur from boredom, which makes it more mental than physical. If you’ve been working out with the same routine for longer than six months, it’s time to make some changes. That’s far too long. Not only is it boring, your body become more efficient at the movements so you won’t benefit as much. If you hate your workout, you’ll make yourself more susceptible to burnout. There’s so many great ways to workout, you should never have to do anything you hate.

If you recognize these symptoms, it may be time to take a break.

Are you feeling tired after a workout rather than energized? You could be facing burnout. Are you moody and irritable without provocation? If your body isn’t give time to recoup, you’ll feel fatigued and it can cause irritability. Getting too much sleep or too little is another sign it’s time to take a break, so is the feeling that your legs are dead weights. An impaired immune system and tendency to get sick a lot is another. So is getting sore for several days in a row. Most of all, feeling unmotivated in all areas in your life may come from working out too much.

• Taking a break doesn’t mean you quit exercising. It means to switch up your exercise for a week or two to something less strenuous or completely different, like rock climbing or just taking long walks.
• Know that you need to have a healthy body, but also a healthy mind and spirit. Taking time to learn meditation techniques or making time to take a walk in nature on your day off from working out can be quite renewing. Work to create a balance.
• Switch your workout frequently and include other types of exercise. You won’t get bored if you’re not doing the same thing repeatedly.
• Create a goal and a plan to achieve it that’s right for your level of fitness an needs. Follow the plan and don’t overwork. At Body Sculptors, we create a plan for you and make sure you’re never bored. Contact us soon to see just how much we have to offer.

For more information, click here today:  bodysculptorspersonaltraining.com

Commitment is what makes the difference between success and failure. Any goal worth achieving is worth working toward. It’s the same when it comes to good health. You have to commit to be fit. It’s like any other goal, without commitment, you won’t achieve it. Unfortunately, setting a goal is easy, but sticking with it is tough. There are things you can do to help strengthen your commitment.

Schedule your workout.

Your workout should be as important as any other appointment. Scheduling it as an appointment makes it that way. One way to do it is to exercise the first thing in the morning. It can get your day started right and provide energy for the whole day. If you’re not a morning person, it may be a real challenge that takes some mental toughness to achieve.

Remember why you decided to get fit.

Were you feeling exhausted and tired all the time? Are you uncomfortable in your own skin…because there’s just too much of it? Do you want to help avoid a serious health condition or help improve your health? What was important to you at the time you made that commitment probably won’t change. Write it down. Put it on your mirror. Keep your mind focused on not only your goal but your reason for making that goal.

Pay attention to both the big victories and the small ones.

Sure, shedding fifty pounds is a huge accomplishment, but that takes time. Create smaller goals to celebrate along the way. You probably don’t remember when you first started walking, but your parents probably do. They applauded and praised every small, wobbly step. That and the desire to move on your own kept you going, no matter how many times you fell. Learn to love the accomplishments along the way.

• Use several different ways to measure success. You might not lose weight when you first start but you are losing inches and gaining muscle. For those who just want to get fitter, increasing the number of reps or lifting heavier weight.
• Make sure you have your clothes ready and everything packed. If you know you might not meet your scheduled appointment with the gym, take your gym bag anyway. Find a time to fit the workout into your day.
• Plan something new and exciting that you can do the fitter you get that you couldn’t do before you started. It can be something as simple as walking the whole day at an amusement park or more adventurous like rock climbing.
• Add activities you love to your workout. Not only should you vary your workout so you don’t get bored, try to do at least one or two fun activities to provide exercise.