Category Archives: Health & wellness

Labor Day… A Time To Recommit

Labor_dayI hope that your Labor Day weekend was an enjoyable and relaxing one, spent outdoors with family and friends.

If you over-indulged like I did during the long holiday weekend, don’t worry. We all need some fun and excitement in our lives. Especially if you’re working hard on yourself and on your career all the time.

Getting off-track can sometimes help to solidify your WHY. It can also strengthen your commitment to your target. It’s usually not a bad thing so stay focused and find something positive about it.

Getting_back_on_trackAre you ready to get serious and back on track. Consider this a friendly reminder to get back to it. Start by planning your upcoming workouts and clean eating meals over the next week or two so you can maintain the momentum you built up before the long weekend.

Rest is good, and it’s an essential part of our growth and development. But it’s amazing how taking a few days off can dull the edge of our motivation. Don’t let it happen by delaying your next workout.

Your health & wellness is your responsibility. Get back into your routine immediately to continue reaping the benefits.

September marks the last month of the 3rd quarter. Are you on track to accomplish your weight-loss goal for 2015?

  • If you are, congratulations! And keep in mind, this is just the beginning of your new life. Health & wellness (and longevity) is a mindset that becomes a lifestyle. Are you thinking about your next goal?
  • If you’re not there yet or you just started, keep the faith and believe in yourself. Back up that faith with intense, calorie-burning and muscle building workouts fueled by clean-eating behaviors. The results will begin to show.

Thinking ahead, do you want to look and feel great next summer? April is NOT the time to start on that endeavor. NOW IS THE TIME!

A-Year-From-Now-Youll-Wish-You-Started-TodaySo get started. If you need some guidance, check the “Archives” in the sidebar to review posts that were published over the past year to see what resonates with you in this season of your life.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything have a positive impact on you? What would you like to see in future posts?

If you know someone who struggles with their weight, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Accelerate Your Weight-Loss

Want to accelerate your weight-loss initiative?

By burning excess calories and stubborn body fat?

And building lean muscle?

Cool!

exercise for life to accelerate your weight-loss

We’re going to discuss exercises you can do in the privacy of your own home, with very little space required (except for the walking).

And these are great if you’re short on time.

Of course you should always consult your primary care physician before beginning an exercise or nutrition program.

If you’re new to fitness or you’ve been sedentary for some time, you should start slow. And put more of an emphasis on your form than the number of reps.

Then as you learn the moves, do a few more reps, add weight, or go a little farther each time your exercise. And remember to breathe.

Here are 6 exercises along with a modification for each, based on your fitness level.

  1. High knee pull-downs – Standing up straight, raise your hands over your head and reach to the ceiling. Pull both hands down to your chest and make a fist. At the same time, drive your left knee up as high as you can. Return to the starting position and alternate knees. (Start slow but after a few days, increase your speed and the number of reps). High-knee-pull-downs accelerate your weight-lossModify: Jumping jacks – I don’t think this needs an explanation.
  1. Squats – Standing up straight with your feet shoulder width apart and parallel with each other, squat down without leaning forward. You can stick your arms out for added balance. Return to your starting position for a count of one. Repeat while maintaining your balance. Make sure that your knees are not tracking out beyond your feet. If squats are new to you and feel awkward, try facing a wall which will prevent you from leaning too far forward. body-weight-squats accelerate your weight-lossModify: Lunges – Standing straight up with your feet shoulder width apart and parallel with each other, take a big step forward with your left foot. Keep the ball of your right foot touching the ground as you lunge forward maintaining your balance. Dip your right knee down to the ground. Push forward to stand up on your left leg. Bring your right foot up, next to your left one. Alternate by taking a big step forward with your right foot. Dip your left knee to the ground, then push forward to stand up on your right leg. Bring your left foot up, next to your right one. Repeat to exhaustion. (You can also keep your back leg straight instead of dipping down which will give you a different stretch and burn).
  1. Mountain climbers – Start in a push-up position with hands and feet shoulder width apart. Holding this position, drive your left knee straight towards the front of your body. Return your knee back to the starting position. Do the same with your right knee, then continue alternating left and right. You may need to start at a walking pace. After you build up some endurance, do these as fast as you can at a running pace. And be sure to breathe. Mountain-climbers accelerate your weight-lossModify: Oblique crunches. Lie on your back with legs straight and about 3″ off the floor. Hands behind your head with fingers locked. Pull your left knee towards your right elbow while simultaneously driving your right elbow towards your left knee. Alternate back and forth. Repeat to exhaustion.
  1. Plank – Get into a push-up position on the floor, but instead of placing your hands shoulder width apart on the floor, lean on your forearms with your hands out in front and face down. Your forearm and upper arm should form a 90 degree angle. With a straight back parallel to the floor, hold this position for as long as you can. Make sure that your back remains straight with no arch up or sag down. Your ability to hold this position for longer amounts of time will increase the more times you do this exercise. planks accelerate your weight-lossModify: Same thing but do your plank from your knees (instead of your feet).
  1. Push-ups – Start with your hands shoulder width apart and face down on the floor with your feet together and back straight, parallel to the floor. Lower yourself maintaining your straight back, parallel to the floor, until your chest makes slight contact with the floor. Then push yourself back up to the starting position. Do as many as you can. Focus on tightening your core, maintaining good form, and breathing out as you push “up”. Push-ups accelerate your weight-lossModify: Same thing but do your push-ups from your knees (instead of your feet).
  1. Power walking – I’ll describe this as walking with a purpose and a sense of urgency. Like you need to be somewhere and you’re in a hurry (just short of running).Power-walking accelerates your weight-lossModify: Walking at a slower pace; especially if you’re a beginner. Take it down a notch or two. Something is better than nothing.

You will need to change the order of these 6 exercises to suit your muscle groups better. Start with push-ups. Then move to squats, mountain climbers, lunges, planks, and high knee pull-downs. And then work up to at least 3 sets. You can integrate power walking as a “pre” or “post” workout routine.

BONUS: Incorporate jumping rope into your exercise routine.

This one will cost you about $10 to $15. But it’s well worth it for the calorie burn and the increased stamina you’ll gain over time. Check out the Caymen speed rope, and the Survival and Cross speed rope.

Accelerate Your Weight-Loss

I can’t stress enough about the importance of exercise. Think of it as a catalyst; not only for your weight-loss initiative but also for your overall health & well being.

Exercise provides a wealth of benefits. When you combine intense exercise with eating clean, you will accelerate your weight loss!

And you’ll be amazed at how the weight comes off and stays off, when you give it enough time.

Thank you for sharing your time with me.

I hope you found value in this post.

Now it’s time for YOU to take action…

I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? What else would you like to see in future posts? I welcome your feedback.

What’s your Win to be Thin?

If you know someone that can benefit from this content, share it with them. And if you like what you see, SUBSCRIBE for automatic updates when new posts are published.

You can also LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Do I Have Your Attention?

Last week we left off reflecting on our health & wellness. Specifically, I asked you to think about what has prevented you from accomplishing your weight-loss goal in the past. My questions were an attempt to help you identify the obstacles and setbacks that typically derail our initial intentions. TMILet’s put some perspective on this. The first thing I want you to understand – there is TOO MUCH INFORMATION about weight-loss. Think about all of the marketing messages, sales pitches, advertisements, TV commercials, and gimmicks galore. They’re bombarding you from every conceivable direction and media source.

Wouldn’t more people be healthy and fit if all that stuff worked? I’m often astounded by the ads that “claim” you don’t have to exercise or change your eating habits. Just take this pill once a day and you’ll lose 40 pounds in 30 days. REALLY???

So why don’t these claims work? Mainly because there’s a lot of crap being marketed. And yet despite the fact that some of the information is good, other factors come into play. See if any of these strike a chord:

  1. There are too many choices, so we end up confused and frustrated.
  2. We’re busy and find it difficult to carve out time to exercise or prepare healthy meals.
  3. We’re looking for a quick fix or magic pill to solve our problem.
  4. We expect immediate results and are therefore unable to delay gratification; at least for any real length of time.
  5. We lack discipline when the going gets tough, and eventually just quit.
  6. We give up too easily because we don’t have a strong enough reason WHY we want to lose the weight. Basically, we’re not willing to “pay the price”.
  7. We may “watch” our calorie intake, and we may also go to the gym, but we sabotage those efforts with poor, unconscious choices at other times of the day.
  8. We don’t understand calorie math. And as a result, our calorie deficit isn’t actually what we think it is. It may actually be a calorie surplus.

ScamsAnd “oh by the way”, I’m not here to proclaim that I have the latest weight-loss secret, fat-shredding supplement, or scientific formula from the Amazon rainforest that’s going to finally and magically help you lose all that weight. I’m here to tell it to you straight.

So then what can I do for you? Well, I can help you break your weight-loss initiative down to its simplest components by making it a little easier for you to understand and approach. Losing weight isn’t as hard as you think, but it will take work.

Accomplishing your weight-loss goal will require you to plan, to have discipline, to sacrifice, to sweat, to get 8 hours of sleep every night, to make conscious choices, to form new habits, and to do these 3 things:

  1. Eat clean.
  2. Exercise.
  3. And figure out WHY this is important to you.

small_changesIt really comes down to only a few things, done consistently, over time, whether you feel like it or not. Hey, this sounds very familiar. That’s right, it’s the Compound Effect. If you haven’t read it, you should. Buy it here on Amazon.

Okay, now we need to understand what eating clean is all about. And what you need to do for exercise, so both elements work together so you can maintain a calorie deficit to help you lose (I mean WIN).

I personally feel that it’s all about getting back to basics. You need to start slow and remain committed and consistent on your journey.

Eating clean is about eating food in as close to its natural state as possible. By eliminating processed foods and sugar, minimizing saturated fats and sodium, and eating more fruits & vegetables. If you do this consistently, you will take control over your weight-loss.

Exercise is about moving and gaining strength. Cardio training is great for getting your heart rate up for an extended period of time. You will burn a significant amount of calories, depending on your intensity and the time you spend. You will also burn calories during your strength training sessions with weights.

Combine exercise with eating clean and you will gain maximum leverage. Give it enough time and you will achieve your weight-loss goal.

I’d like to make one more point about strength training. While it’s true that your body burns more calories maintaining lean muscle than it does maintaining body fat, this is only one small side benefit. Not only does strength training make you stronger, it’s one of the best things you can do for toning and reshaping. But it takes time.

Don’t worry about “bulking up”. This should be the least of your concerns. Unless you’re spending 4 hours a day in the gym, 6 days a week, you have nothing to worry about. You need to work with weights to gain strength, improve stability, build lean muscle, and burn calories. Your body will thank you for it in the long run.

We’ve covered a lot here. You can link to some of my previous posts that outline these key concepts:

I’ve given you plenty of information to digest. Now it’s up to you to make a plan and take action. Still confused? Perhaps this DarrenDaily episode will help – http://www.darrendaily.com/step-it-up/.

Next week we’ll look at exercises you can do at home that will burn calories and won’t cost you a dime. Exercises you can start as soon as you get your doctor’s approval.

Thanks for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? What would you like to see in future posts?

Do you know someone who struggles with their weight? I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Excuse Me?

serious-this-is-my-serious-faceYour health & wellness is serious business. This is your one and only life we’re talking about. So I have to ask you a few “personal” questions without seeming insensitive, rude, judgmental, or disrespectful.

  • What’s preventing you from accomplishing your weight-loss goal?
  • Is something stopping you from getting started?
  • Are you nervous, intimidated, embarrassed, or afraid to walk into your local gym or fitness center?
  • Maybe you want to start at home, but you’re not sure where to begin or you’re unclear about what to actually do.
  • Are previous “failed attempts” clouding your future outlook in a negative way?
  • Perhaps you’re depressed with your current situation because you can’t see a way out.
  • Has chronic pain sidelined your exercise efforts?
  • Does complacent describe you?
  • Or is lazy a better description?
  • Do you like being over-weight, or do you hate it?

I hope I have your attention.

Excuses

Although I may not know you and your story, I do want to try to help you. I can’t speak for your past experience, but I can tell you that your past is not an indicator of your future potential or ability to succeed.

But I need to ask a few more questions:

  • How long do you want to live?
  • How healthy do you want to be in your later years?
  • Do you want to remain mobile, or confined to a wheelchair?
  • How much of your mind do you want to preserve as you get older?

Too much information

I want you to really think about these questions. So find a quiet, distraction-free place to sit and think for a few minutes. Grab a pen and paper so you can jot down your thoughts. Daydream about the possibilities and what it would be like to be thin. Try to identify when or why things went off-track. Not to wallow in self pity but so you can get mad and fix it moving forward.

Next week we’ll continue this discussion. We’ll unpack why it’s more difficult to lose weight now than ever before, and what you can do to make it easier.

Until then, thanks for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? What would you like to see in future posts?

Do you know someone who struggles with their weight? I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

A 12-Step Program

According to Wikipedia, a twelve-step program is a set of guiding principles outlining a course of action for tackling problems including alcoholism, drug addiction and compulsion. Originally proposed by Alcoholics Anonymous as a method of recovery from alcoholism.

Health and Wellness Icon

But this blog is about health & wellness. And I want to help you tackle one of the biggest challenges that far too many people continue to face. What is it? Obesity, weight-loss, “yo-yo” dieting, being over-weight; call it what you will. The bottom line is that you weigh more than you want and can’t find a long-term solution for shedding the extra weight, or keeping it off.

This is where I can help. I have created my own twelve-steps for healthy weight-loss. And although it’s not a program per se, it’s something you can follow if you want to lose weight once and for all.

Since I’m a big fan of the number 13, we’ll make it a baker’s dozen. So let’s count ’em down and get you some results!

  1. Identify WHY you want to lose the weight and WHAT it will cost you if you don’t. What are the benefits and consequences?
  2. Cut out sugar. All of it, including drinks and artificial sweeteners.
  3. Go grilled, not fried.
  4. No fast food. Seriously!
  5. Drink water – lots of it.
  6. Eat breakfast every day.
  7. Get 8 hours of sleep every night.
  8. Walk 10,000 steps every day. Work up to it if it’s too big of a start, and do it briskly as you progress.
  9. When you workout, do it with intensity & purpose to get the most out of your strength and cardio training.
  10. Minimize eating in restaurants, and definitely skip the app’s.
  11. Snack smart by eliminating processed food. Focus on fruits, nuts and veggies.
  12. Step away from the buffet! Nothing good happens here.
  13. Spice up your meals to boost your metabolism.

Too daunting? Start with 1 or 2 items and build them into your routine so they eventually become a healthy habit. Then add a couple more and before you know it, you will have accomplished your goal, improved your lifestyle, and added years to your life! clarityFor extra credit, keep a journal to “track” your journey. It can be as simple as keeping tabs on your workouts, your meals, your water intake, your calorie burn, your wins, your weight…

Pick one. Or pick a few. Pick whatever helps you track your progress. This valuable feedback will provide added clarity for what’s working and what needs to be tweaked.

Thanks for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content helpful? Did anything resonate? What would you like to see in future posts?

And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Rest & Recovery

rest-and-recoveryI was recently forced to take 5 days off from training due to an accidental, self-inflicted injury. Now that I’m back to my regular training routine, I wanted to share some observations and lessons learned from taking time off.

Even though I couldn’t workout, I was still hesitant to break the momentum that I had built over the course of many months. But things happen for a reason – I really believe this. I also believe that we are each responsible to make things happen. And this is validated by the choices and decisions we make every day. Whether that means deciding to eat right, workout; or having to make a decision to rest for our own good. rest-daySo what did I learn from my brief hiatus?

  1. My body needs a break, periodically.

Lesson: Daily rest is one thing, but sometimes an injury or illness can create the temporary space we need to pause and improve.

  1. My mind is sharper when I exercise.

Lesson: I need to remember this when I don’t feel like working out.

  1. I gain weight when I’m not exercising, despite eating clean.

Lesson: Being sedentary for too long is not good in so many ways. You’ve gotta move. rest

  1. I tried to get an extra hour of sleep every night during my 5-day R&R. And although it felt nice to “sleep in”, it feels so much better to get up and hit the gym. Even though the endorphins don’t kick in until I’m done. It’s like delayed gratification!

Lesson: Burning calories and pushing yourself gives you a much better high than those few extra ZZZ’s. It lasts throughout the day and builds momentum. But sleep is important, and 7 to 8 hours seems to be the right amount for me.

  1. Sleeping too long makes me lazy. And that doesn’t help toward making me feel great or wanting to burn calories.

Lesson: Being sedentary SUCKS!

  1. There are so many side benefits to exercise – like a sense of accomplishment, increased stamina to work longer, better focus, the mind & body transformation that compounds over time, and the endorphin release.

Lesson: I need exercise.

  1. I need to embrace the times when I workout by feeling more gratitude. Like feeling grateful for the ability to be able to exercise with intensity. To stay in great physical and mental shape. And to continue improving my health & wellness. Especially on the days that I just don’t feel like working out.

Lesson: Be grateful for the opportunity to exercise.

  1. The biggest surprise of all, I actually got stronger by taking 5 days off. I thought the time off was going to affect my strength negatively. But it didn’t.

Lesson: Build a “break” into every quarter.

Your health & wellness becomes a lifestyle that compounds over time. I define health & wellness as an ongoing quest that includes regular exercise, great nutrition, and mindfulness practice. It’s a choice you make and one of the best gifts you can give yourself.

Thanks for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful, or does it suck? What would you like to see in future posts?

And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

“Healthy” Foods You Should Reconsider

Eating healthy is more difficult than eating junk. It also takes more work and that’s unfortunate. But it doesn’t have to thwart your good intentions as you seek healthier alternatives in your nutrition. So don’t let it stop you. Remember, fast food = junk food!

If you’ve decided to eat clean, congratulations!!! You are joining the ranks as one of the few. You’re in the minority of making good food choices, and that’s a good thing. You just have to spend a little more time preparing your healthy meals and packing your healthy snacks. But it’s all worth it – trust me.Healthy Food vs Unhealthy FoodI recently discovered a cool online company called Greatist. Their mission is to “help the world think of health in a healthier way”. And that caught my attention. So in this post, I am linking you to an interesting post about 19 healthy foods that you may want to reconsider (or avoid altogether).

What’s wrong with these so-called healthy foods? Excess calories, sugar and fat that you may not have expected. I personally was a little bummed that hummus made the list. You can find the post here.

Thanks for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? What would you like to see in future posts?

And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Eat To Lose

I Won't EatContrary to what some people believe, you need to eat if you want to lose weight. Starving yourself is a not an effective long-term strategy. So don’t buy into skipping meals. Your body needs fuel and energy – not only to operate, but to burn calories.

For weight loss, I advocate eating right and exercising. For the exercise component, it takes work; the more intense the better. Don’t fall for the “fat burn zone” myth. The harder I can workout, the more I sweat, and the longer I can sustain being out of breath is the way I go about it. You’ll burn more calories and you’ll burn them faster. Of course you should always seek your doctor’s approval before embarking on an intense fitness regimen or new nutrition plan.

It’s been proven that if you skip too many meals or cut your calorie intake too low, you will eventually end up over-eating (including the wrong foods). And that calorie surplus will not make you happy the next time you step onto the scale. Think about trying to exercise when you’re starving. Your energy levels and endurance will suffer. So essentially you’re wasting time and not getting the most out of your workout. All you can think about is food. And even worse yet, you may end up burning lean muscle. PortionThe traditional 3 meals a day that we all grew up with still has some validity, but we need to modernize it. How? By adding in healthy snacks so you’re eating 5 to 6 times a day.

In general, the biggest meal you consume should be earlier in the day. That would be breakfast. Lunch would be a little smaller, with dinner being the smallest. In between these 3 meals is where you integrate nutritious and healthy snacks. But these don’t come from a vending machine. You need to prepare in advance and have them with you.

So let’s look at some healthy snacks that can keep you nourished and full of energy throughout the day. My go to snacks are fruits like apples, blueberries, strawberries, tomatoes… And raw vegetables like peppers, avocado, cucumbers, potato, cauliflower, radishes… A handful of nuts and seeds works too, but keep the portion small. Whatever you like that’s natural, low calorie and low fat to fill the gap between meals so you’re not ravenous at lunch or dinner. Pea-sized portionI found a recent article on “smart snacking” that appeared in the MyFitnessPal blog that I’d like to share. You can read the text version below or go to the slideshow with pictures at: http://www.strengthmeetsstyle.com/smart-snacking-how-to-keep-your-metabolism-burning-all-day/89/236/?utm_source=Outbrain&utm_medium=BriH&utm_campaign=1.

Smart Snacking: How To Keep Your Metabolism Burning All Day

Apples: Apples are a ‘good carb,’ and they’re packed with fiber. Eating two apples is enough to fill your fruit intake for the day, and you’re not adding a lot of calories. Apples also have vitamin C, and satisfy your sweet tooth. They make your stomach feel fuller, so you’ll eat less during the day, without having to worry about working off a lot of fat.

Almonds: Many kinds of nuts, when eaten in moderation, can provide a number of health benefits. First among equals are almonds, especially raw almonds that have no salt. Technically, almonds are high in fat, but a handful a day are very good for you. The fats in almonds are monounsaturated, the same as in olive oil, and these fats help reduce heart disease. Studies have also shown that almonds, eaten in moderation, helps keep your weight down, which combined with an active exercise program, can keep you healthy for a long time.

Broccoli: The greener the vegetables, the better for your body. Broccoli is a great snack you can eat raw, or steamed. It lowers cholesterol, gets rid of toxins and is packed with vitamin D, vitamin A and vitamin K. If you’re busy, you’re better off packing raw broccoli florets in a bag, and eating them on the go. Avoid dipping sauces, as they are often loaded with fat and sugar.

Low Fat Plain Yogurt: Low-fat plain yogurt has many benefits. It’s probiotic, which means that it’s filled with ‘good’ bacteria, also known as ‘live cultures’ that can help relieve digestive problems. Yogurt is also a high-protein, low fat food, perfect for maintaining a healthy diet. In addition, yogurt is low in calories, but be careful about the sugar content of some flavored yogurts. You’re better off buying non-sweet yogurt and using honey or brown sugar to make it sweet.

Canned Tuna: Tuna is packed with vitamin B3, vitamin B12 and protein. It’s a lean, delicious food that is also low in fat. Tuna is loaded with omega-3 fatty acids that have huge antioxidant benefits. The best kind of tuna is albacore tuna, which is pure white tuna with no mixture of other tuna species. For snacking, you can eat tuna straight out of a can, mix with brown rice or sprinkle over a healthy salad.

Edamame: Edamame is a fancy name for soybeans that are boiled. They are a delicious, low-fat and low-calorie snack that’s full of protein and fiber. You’ll also find vitamin C and vitamin A and iron. You can pack edamame in a bag to down them by the handful, but don’t add too much salt, or you’ll negate the health benefits.

Cottage Cheese: Although, you don’t want ‘cottage cheese’ thighs when you work out, you do want to eat cottage cheese to stay healthy. It’s high in protein, calcium (for bone strength), magnesium, potassium and zinc. Cottage cheese is also a low-carb food that helps regulate blood sugar, improves digestion and is rich in antioxidants. You can eat cottage cheese by itself as a snack, or add it to a salad or egg-white omelette.

Beef Jerky: Yep, they’re good for you and filled with protein. But you have to make sure you buy a brand that’s low in sugar and sodium. You should also avoid ‘smoked’ or ‘barbecue’ flavored jerky as these tend to have a lot of additives. You can also buy turkey jerky if you want even less fat. Jerky is just dried meat, so you’re getting all that protein on the go.

Blueberries: Blueberries are a superfood that you can enjoy anytime. They are one of the highest antioxidant-containing fruits in the world, and you can eat them raw, in smoothies or in yogurt. Studies have shown that eating blueberries after a workout can help your muscles recover much quicker because antioxidants help promote healing. Blueberries are also packed with vitamin K, vitamin C and fiber.

Asparagus: Asparagus is a negative calorie food item. It takes more energy to chew and consume the food than what’s in the nutritional value of the item itself. This is great for boosting your metabolism and is also giving of rich nutrients and antioxidants.

Cheese: Studies have shown cheese contains butyric acid. This compound is linked to reduced obesity, reduced hunger and higher metabolism. It is shown that consuming natural cheese with whole-grain bread has boosted metabolism nearly 50% than processed cheese and white bread.

Avocado: Much like almonds, avocado contains monounsaturated fats which plump cell membranes enabling them to work better with fat-burning hormones. Avocados boost your metabolism by protecting the energy-producing parts of your cells from free radical damage.

Egg whites: Egg Whites are a great source of Leucine, an amino acid used for weight loss. This amino acid kick starts your metabolism as it raises your base metabolic rate and boosts your weight loss. Be careful when consuming egg whites and avoid eating it raw. There are serious health risks associated to raw egg whites – take the time to cook it and see the health benefits kick in.

Water: While water isn’t necessarily a “snack,” it is a required part of your everyday eating habits. Studies found that drinking water increases your metabolic rate by 30% in healthy men and women. It also fills you up naturally which lowers your cravings for other foods.

Spinach salad: By eating spinach, you protect yourself against osteoporosis, heart disease, colon cancer, arthritis and other diseases. Spinach has a delicate texture and jade green color that provides more nutrients than any other food. This is a great food to help get your metabolism to a speedy rate.

Whey protein: Whey is an ideal snack for boosting metabolism. It is quickly digested and can help boost enough t burn an extra 150 to 200 calories per day. Add some whey into a protein smoothie or make your own version of ice cream with it added in. This is guaranteed to boost your metabolism fast!

Oatmeal: To jumpstart your metabolism, eat oatmeal for breakfast. Oatmeal is rich in fat soluble fiber which requires a lot of energy to break down. This helps boost your metabolism as it also decreases your cholesterol levels and reduces your risk of heart disease.

Lean meat: Metabolism is affected by multiple factors out of your control – however, increasing your muscle mass allows you to burn more calories (increases your metabolic rate). Muscle tissue requires protein and exercise – by eating more protein, you can build muscle mass therefore enhancing your metabolism.

Thanks for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? What would you like to see in future posts?

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Get Back To Basics

Diets don’t work! Okay, I said it. But do you believe it?

Stop chasing the latest scientific craze. You don’t need an extreme weight-loss program or a fad diet to lose weight. And don’t buy into quick-fix supplement advertisements. You already know what to do. So do what you already know you should do and get back to basics.

no-excuses2I know that we’re all different. This just means that you need to figure out what tweaks you need to make based on your situation (e.g. age, goals, body type, overall health, etc.). But it doesn’t change the work necessary to get the results. Instead of focusing on what’s not working, hold yourself accountable by consistently working on the basics  –  one day at a time.

It’s easy to be motivated in the 1st month of doing something new. But staying consistent as time goes on and challenges or setbacks occur is more difficult. Focus on  your “why” and stick with it.

As you build momentum, days will quickly turn into weeks. And weeks turn into months; and then years. It’s The Compound Effect in action. Before you realize, you will have created a new, healthy lifestyle which becomes a little easier to maintain. Celebrate your wins along the way and then get back to work on the basics.

back_to_basicsSo what are the basics? It really only comes down to about 6 things:

  1. Eat clean. More fruits and vegetables. Carbs are not your enemy.
  2. Move your butt! You need to burn calories.
  3. Manage your portions and eat to about 80% full.
  4. Drink a lot of water to stay hydrated.
  5. Get 7 to 8 hours of sleep to recharge.
  6. Make sure to have a strong reason “why” to help you through the mundane and challenging times.

It doesn’t have to be complicated. Refer back to past posts for more details. If you work hard and master the fundamentals, you will begin to see amazing results!

Thanks for sharing some time with me. I’d love for you to let me know what you think by leaving a comment. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Just Getting Started? Just Do It!

Like it or not, you’ve gotta move.

Just Do It - Every Damn DayNot only is moving important to your heart and lungs, it’s key to your weight-loss initiative. And don’t overlook the benefits to your mind and muscle development, regardless of your age.

So let’s just get used to the idea and start moving. If you’ve been sedentary for a while, then this post is for YOU!

Before you start any exercise or walking regimen, make sure to consult with your doctor.

Stock Photo by Sean Locke www.digitalplanetdesign.comOkay, so now you’re ready but what should you do and how should you start? I’m going to suggest that you start with walking, and that you start slow but stay consistent. Give yourself 3 to 4 weeks, with at least 4 to 5 days per week. Just walking. We’ll call this Phase 1.

This is not a race or a competition. The intent is to begin conditioning your body; mainly your legs, but also your heart and lungs. And your choice to begin (and continue) is the start of a new healthy habit. So you need to condition that “time” into your daily routine.

Here’s my philosophy: If you want to improve your health & wellness, which may include losing weight, then you need to incorporate some healthy lifestyle changes with regular exercise and good nutrition. This takes time so you need to have a little patience. But please don’t confuse patience with excuses blow off workouts or to slip back to your old ways.

“You need patience to allow your habits & results to materialize while you take action on your exercise & nutrition goals, one day at a time.”

For the first week just get out and walk, without any goals or expectations. Keep track of your walking time but don’t worry about your speed or step count yet. Your goal for this first week is to get moving – every day. Just get moving!

For the second week you can begin to set some targets. Either walking time or step count. For example: If you walked for 15 or 20 minutes per day last week, kick it up to 25 or 30 minutes in week 2. There are plenty of free smartphone app’s for tracking your steps, so find one that you like. If you don’t have a smartphone, just go based on walking time or buy an old-style pedometer.

For week 3 and 4, continue to increase your walking time or step count, and your intensity. This consistency is starting to build some healthy long-term habits and disciplines. And after a few weeks you will probably start to feel better and gain some extra energy.

But don’t expect any major weight-loss results yet. This will happen soon enough in another month or so when you kick your calorie burn into a higher gear with cardio & strength training, and cleaner eating habits. Remember, patience.

Walking with HeadphonesIf you want to listen to music (or a good book or podcast) during your walk, bring headphones. I find that walking is a great time to just think. But it can also help you clarify your thoughts or find solutions to problems. You will quickly find what works best for you.

Now it’s time to step away from the computer, lace up, and get walkin’.

“If you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse.”  ~ Jim Rohn

Thank you for taking the time to read my blog. I’d love for you to let me know what you think by leaving a comment. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.