What the heck is “skinny fat”?

Well I will start off by saying that I use to be a poster child for it. If you have never read my blog about my struggles…      Coming Clean….. Eating Disorders and Food…. From me   do so. I used to count calories like no other, but it did NOT matter what they were. Oh and I did cardio, ALOT of time on the elliptical. I was unhealthy, looked gross, and was 100% skinny fat…..

Unfortunately a lot of people are skinny fat. Just because someone looks thin on the outside does NOT mean they are healthy. They can carry just as much if not more visceral fat than those who are obese. Visceral fat is the most dangerous to have as it accumulates around organs such as the pancreas, heart and liver and then can begin to release hormones and other secretions into the bloodstream that can lead to disease.

Recent studies have concluded that,”Older adults with normal BMIs (well-known to be an imperfect measurement) but high levels of body fat are at greater risk for cardiovascular disease and death than previously realized, according to a 2013 study published in the American Journal of Cardiology. More recently, a 2014 report on people with “normal weight obesity”—normal BMI, high body fat—found that they have a significantly higher risk of metabolic problems and death from these diseases than any other group.” Time Magazine

If someone who is naturally thin is not utilizing resistance training into a workout routine, if they are just doing cardio and not watching what they eat, they are definitely a target of making skinny fat a reality.

So how can this be reversed? Or prevented? Add resistance to build lean muscle, women you will NOT get bulky by touching a weight. Work with someone to discover how you should eat, how you should train, etc. Feeding your body right will not only help your metabolism and body start working properly but it will help tone and rebuild those muscles you are breaking down during training. Which in turn will give you a more toned look! Winning 🙂

Bottom line is, take care of yourself. Don’t assume just because you are skinny that you are healthy. Watch what you eat, even if you can put away a pizza late at night and feel like you don’t gain a pound, it is NOT a smart idea to do…..

Lets make the best choices possible here on out 🙂 – C

 

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#NOSCALENOVEMBER

So just like I LOVE me some Mondays, I LOVE me some first days of the month… New opportunities and goals to be set with both!

I did this challenge last year, so I definitely want to challenge you all with it again. Anyone who has worked with me knows I don’t let you get near a scale until I say so. As far as I am concerned they are stupid, evil things that get into your brain and try to jeopardize all your hard work by making you think you have done absolutely nothing… Which can potentially lead to self destructive thinking and can in turn lead you to just stop your healthier living journey all together. We get a number imprinted in our head we want to see and until we see it we stress, we beat ourselves up because we “think” we need to be a certain weight. I am living proof that’s a lie, if you go back to my earlier food struggles you can see exactly why in my Coming Clean Blog. I am also not just speaking to the ladies either, this is just as apparent for men.

Reality is, when you work out, strength train and burn fat you also gain lean muscle. This can in turn make it appear you are not losing any real weight according to mr. scale…. when actually that is not the case at all.

My 3 Reasons Why the Scale Sucks:

  • Muscle and fat are not made equally. Muscle is denser (see the image below). Therefore if you lose 1 lb of fat but gain 1 lb of muscle that scale is not going to move…. BUT you have gotten leaner because as you can see that 1 lb of muscle takes up A LOT LESS space than the 1 lb of fat.

  • It’s Never The Same
    • Weigh yourself in the morning when you wake up, then weigh yourself before you go to bed….. You will probably cry if you are trying to lose weight. Why? Because you can gain up to THREE lbs in one day. With food, water, etc that you ingest throughout the day your weight WILL fluctuate. This is not a bad thing as your body NEEDS food and water (duh) . You will eventually absorb and use that food and water for energy and you will rid yourself of everything else if your diet is right, but depending on the time you weigh yourself it can vary drastically. (side note, if your diet is not so great… for an extended period of time… some of that food might possibly stick around though… so eat right 😉 ).
  • Because I said so
    • Seriously though, how do you really know what you SHOULD weigh? Why do you get obsessed with getting to a certain number? Ill tell you why, because society makes us think that way, celebrities, fad diets, etc. They all get in our heads. The skinnier the better. So naturally that means we need to go down on the scale not up right?!  I know personally I obsessed over a certain number for far too long in the first picture below, but I am pretty sure I look a WHOLE lot better in that second picture with more muscle/weight!

BOTTOM LINE: 

If you are putting in work, making healthy choices, and doing what you can to change your life then you are doing it right. NO SCALE IS GOING TO CHANGE THAT.

If you are just starting out, know that it can take up to 3 months for your real results to be visible. It takes time and consistency to get to where you have gained enough lean muscle to burn enough fat to really get that scale falling.  On the contrary, if you are doing a fad diet where you restrict full food groups, drinking some nasty juice for days (don’t even get me started), etc, you can see some substantial weight loss initially. THEN as soon as you eat normal again your metabolism will be either slowed down or affected in a way to cause your body to hold onto that food as fat… so helllloooooo weight gain.

You want a lifestyle change… key word LIFE. This isn’t an overnight thing! Make healthy choices, get moving, drink water and sleep. If you do all 4 you are destined to see LONG TERM results. My challenge to you is to stay off the scale from today through December 1st. Keep putting in the work, do everything you can to stay on the healthy train and see what happens. See how you feel about yourself, see your perspective of YOU change. When you are proud of YOU and appreciate yourself, you will see much bigger results. I promise. A scale should NOT determine your worth :).

Who is with me?! Get some friends and challenge yourself. Hide that scale and instead of justifying your hard work via the scale, justify it by each night thinking of the healthy choices you made that day. Keep track and hold yourself and others doing it with you accountable!

Let me know how you do!

And as always if you need help in any way please do not hesitate to contact me!

Happiness Is…..

My pastor Andy Stanley just wrapped a great series about Happiness. I know I am SUPER guilty of always looking into the future in a way of thinking, “when this happens things will be better, or when that happens”, etc. Who else thinks like that often? I am sure many of us do.

One of the main points Andy made today was how helping others is the key to happiness, not money, not achieving some goal, but simply giving away your time. There is research to prove it as well apparently, decreased anxiety, increased immune function, patience, overall well being, I could go on and on.

Being someone who works with individuals to reach goals like weight loss I see a lot of people who get frustrated. They get so focused on the goal they will lose sight of everything else they already do have. Pushing other things away (like family, friends and other activities that used to make them happy) out of fear that it will jeopardize their progress. This right here is a one way ticket to failure…. why? Of course being focused on your goals is GREAT but you CANNOT make it your life. If you do you will NEVER EVER be satisfied.

Now you may be thinking, but you say all the time to work hard toward goals, and no excuses, etc. And yes you are right as I do say that, but it does NOT mean the healthy things you already have in your life need to be put on the back burner.

My point in all of this, if you are trying to gain a healthy lifestyle, lose weight, improve nutrition, your physique, etc you need to be sure as you are doing all the right things you are also not becoming so self involved you change mentally in a bad way. It is fantastic you are taking the initiative to be better, but you need to work on being better not only physically but mentally as well. THAT will entail you still being there for others, and seeing other things in life besides your goal. Make sure you are still making time for those you love, your church if you attend one, your friends and other things you enjoy too.

Happiness isn’t a “once I get there” type of thing, its an everyday thing, an everyday thing you have to choose. So choose how you live, how you approach and go after your goals wisely. 🙂

Lazy Girls Guide to Food Prep

I dont like the word lazy…. but I have to admit when it comes to cooking I am NO Betty Crocker, or Martha Stewart for that matter. I mean we all have our strengths and weaknesses….. right?

I do however know how important food prep is to staying on track. Being on the go all the time I have to be prepared or I am grabbing whatever I can and no matter how hard we try or think, we never really know what we are getting at restaurants. Days when I have food prepared for most of my meals versus ones when I don’t I am more successful as far as how I eat nutrition wise.

Which leads me to this blog, and why I am sharing some of my secrets with you (you’re welcome). We need natural not artificial loaded foods in our diets everyday. My rule is 80/20. 80% of the time stick to eating natural (scanning the outside of the grocery store aisles) and 20% you can splurge. Luckily more retailers are now jumping on board the health food train, and it is easier than ever to find what our bodies really need to succeed in health from the inside out.

Lazy girl rules:

  • Rule #1 – Stick to the Basics:
    • Protein is always number one on my list when prepping food. Cooking these bad boys in bulk takes the guess work out of the rest of the week as you can make salads, stir frys, wraps, etc. I also buy carton egg whites, yes I know many will argue with this but no cracking involved and can just pour and go!
    •  Complex carbs are the carbs our bodies want. Carbs do NOT need to be your enemy if you eat the right ones and not in extreme excess your body will start to use them properly and you won’t gain a ton of weight but instead you will use them for fuel.
    • Veggies and Fruit. I like fresh of both, but I also like to buy frozen. Frozen fruit I throw in my overnight oats or protein shakes versus using Ice to change it up. When buying Frozen though be sure to pay attention to sodium content and sugars. Sugars tend to sneak in frozen fruit (not natural ones) and sodium is sometime added to veggies so look at those labels! Remember too much of a good thing is not good.
    • Healthy fats- Buy avocados, nuts, nut butters and olive/coconut oil. Add these things (portion controlled) to meals to get the fat YOU NEED!
    • EVERY meal should consist of a lean protein (chicken, fish, ground turkey, lean beef, eggs, protein powder), complex carbs, and a healthy fat!
  • Rule #2 – Go to Target, Trader Joes and Fresh Market (on Tuesdays)
    • Who doesnt like these Target and TJ’s? They both now carry these amazing all natural microwavable options like sweet potatoes, quinoa, brown rice, veggies, and veggie combos with olive oil, etc. Heat those bad boys up in no time and add to your proteins. Carbs and Veggies … Check! (side note though, be sure to look at sodium and sugars AND ingredients, they should JUST list what foods are advertised, nothing else).IMG_6224 
    • Fresh Market on Tuesdays is winning. You can get natural chicken for $2.99/lb and some other meats too depending on the store. That is less than some hormone added wannabe chick (my name for it atleast) is at other grocery stores. I am sorry if you do not have one near you…. but research somewhere similar. Seriously. 
  • Rule #3 – Buy a crock pot…. and liners
    • My crock pot is one of my best friends (true story don’t judge). I throw a liner in it, throw chicken and onions or chicken and salsa, or ground turkey and either of the two, some spices and go about my day. Later on I portion it all out, throw out the liner, and protein prep done!
  • Rule #4- Overnight Oats and Protein shakes
    • I dont care who you are, you need to eat breakfast. Overnight oats are the easiest and yummiest thing ANYONE can make. Take your portion of oats (probably 1/3- 1/2 cup) add water or almond milk, fruit or whatever your heart desires. Then put it in a air tight container (or just finished PB jar) in the fridge the night before. Wake up and eat the next morning! Add a protein shake to it or just throw some protein in it the night before (because you do need protein in the am, and lets be real most of us don’t have time to make eggs).

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  • Rule #5- Buy a  SCALE. (and BPA Free Tubberware)
    • So we have shopped, cooked/ microwaved now we have to measure this stuff out! Portion control is a MUST.
    • We all have different needs so ladies if you are making you and your mans meals for the week you both do NOT need the same portion sizes. Guys need more, they have more muscle and testosterone meaning their metabolism is naturally faster (I am jealous too). Figure out your portions then divide these meals into BPA free containers and put in the fridge for the week and you have NO EXCUSES!

Y’all this really should only take about an hour if that (minus the crock pot and shopping time). There is no excuse we cant all do this! If you suffer from prep laziness like me I hope this helps! Let me know, and as always check out my training and nutrition help options if needed! 🙂

 

 

 

Do you know what is in your energy drink or mix?

Lets face it, most of us are on the go reaching for something to help “pick us up” so to speak so we don’t fall short of our to do lists.

Many of us go for coffee, others grab energy drinks, etc. Do you really know what is in those energy drinks or how much caffeine is in a cup of coffee, or that big cup of coffee from the coffee shop? Most of us don’t. I know personally if I have too much coffee or anything really a few hours later I am exhausted…. why? Because I crash! Even my beloved coffee causes this (and makes me irritable sometimes).

This is why I am so happy I have ID Life Energy in my life now. I am not kidding that it really helps me cut back on coffee. I have even managed to go through a few week long periods without it completely. Best part is I really and truly NEVER crash from it.

It has a tri phasic approach so it gives immediate energy, midterm, and long term. It doesn’t make me jittery by any means AND the best part is it does NOT have any of the artificial junk many mixes and pre made drinks have. So it not only helps me get through my day but ALSO fuels my body right. Cost effective too :).

We offer 30 day money back guarantees on ALL products so try risk free today!

Order here!

Candice 🙂