Thursday, August 27, 2015

The #1 Healthy Habit you NEED To Ditch If You Want To Really Start Losing Weight

I get asked all of the time: 

"What is the biggest mistakes women make in dieting?"

The surprising thing is that the “mistakes” that women are making aren’t actually unhealthy. They think that they’re doing the right thing to lose weight because they're following the rules they've been taught. What's actually happening though, is that they’re slowing their metabolism and killing energy, sex drive and fun - and still not really losing weight. 

No gracias.

In this series I’ve been sharing what those healthy mistakes are, why they work against your weight loss goals and what to do instead. 
You'll be thrilled to ditch #3 and #2 if you haven't read them yet.

In this post, we’re taking it to exercise to figure out how to turn your body into a fat burning machine for hours after you work out and save you tons of time and money in the process. Feeling sexier, with more time and cash to spend in your skinny jean pockets? Sign me up. I’m also going to give you an action step to get you and your scale moving in the right direction.

When it comes to exercise – the biggest mistake women make is spending marathon cardio sessions trying to run/walk off the pounds. While cardio of any kind is great for conditioning the lungs and heart, detoxing the body and beautifying the skin – it’s a pretty crappy weight loss method.

You may notice results at the beginning because you start to burn more calories. This effect wears off after a while though (watch my first video to learn why) and you usually just wind up hungrier.

When it comes to fat burning efficiency two things are important. The first is strength training. You may have heard that when you have more muscle than fat, your metabolism goes up. When you eat food your body converts it to blood glucose. This is basically sugar that your cells use as energy. Muscle cells are better at consuming blood glucose and your fat cells just store up what the muscle cells don't need. So if you have more muscle, you have more muscle cells, and the more muscle cells you have, the more blood glucose they use – which means your fat cells don’t need to stalk – or bulk up!

I know you’re a busy B though and I’m all about efficiency. I’d crawl to my front door, weighed down by my groceries, before I’ll make two trips. You have shit to do and places to go. Two hour workout sessions aren’t happening. Lucky for you I’m here to help you remove our excuses and barriers to getting what you want.

When it comes to working out for weight loss, there’s one kind of workout you need to be doing three times a week to get the results you’re working for.  High Intensity Interval Training or HIIT.

HIIT basically means that for 20-30 minutes you’re working in short intervals of max effort and even shorter periods of rest. If you’re training near your max (85-90 percent) then a 20 minute session is plenty. The thing that makes HIIT so effective, aside from the fact that you’re gunning it, is that it incorporates strength training into it. This means in 20 minutes you’re getting strength training AND your cardio in a third of the time - and getting way more results than an hour of running.

The cherry on top is that you can do it with just body weight at home. This means time saved commuting and money saved in gym memberships and trainers. The big take away is that your heart rate stays high when you’re “on” and the moves include weight training for most of your muscle groups at once.

My favorite HIIT training website is They post a new workout everyday so you never get bored. So good.

Time for your action step. Knowledge without action doesn't create change.

If you don’t have a workout routine - time to get started. Get your planner out and schedule in your three sessions this week. 20 minutes, 3 times in the calendar and commit. As always, if you’re just starting a fitness routine, check with your doc first to make sure everything is in working order.

So that’s it. Three simple switches to take the healthy habits that are keeping you from losing weight and create less counting, more satisfying meals and more time and money with less fat.

When we think of dieting and weight loss – often our minds go right away to deprivation and being miserable. When you know what to do and the easiest, most enjoyable and efficient ways to do it – it doesn’t have to be a painful frustrating process. Sometimes the advice we’ve been following is just plain bad or simply wrong for our bodies.

If you're trying to lose weight and you're not having fun, then you're doing it wrong. Does that sound like you? Then book your "I Have Better Things To Do Than Diet" Strategy Session to discover more easy tweaks to take you out of struggle and into strength.

Tuesday, August 11, 2015

The Top 3 Healthy Habits That Are Keeping You Fat - And What To Do Instead - Number 2

    3 healthy habits you need to ditch (in 1990) - because they're keeping you fat.

In this series of 3 posts – I’m revealing the top 3 healthy habits that are keeping you fat! Yep. You read that right. These are healthy habits that are just simply screwing you in terms of weight loss. 

    In the first post – I busted open habit number 3 - why counting calories instead of quality and eating less and exercising more is actually making it impossible to lose weight (read here)!

This swap for #2 will get you losing weight in a delicious way.

In this post – I’ll be revealing number 2, and the simple swaps that you can make to reverse the trend and lose weight effortlessly and deliciously. I'll also tell you how to kick that “I feel like something else” after dinner feeling.

So here it is, number 2: Cutting out fat.

Cutting out fat is one of the biggest mistakes I see women make. This myth got it so wrong that cutting out the fat not only destroys your metabolism and cellular function, but is absolutely dangerous to your heart health.

You need fat. Period.

Fat is essential for shiny hair and young skin, helps form the cell walls of every cell in your body (generally a good indication that we need it), and is used in hormone production and vitamin absorption.

     Cutting the fat out of your diet is like taking an essential ingredient out of your recipe for bread. If you leave out the yeast, the bread is a cracker. Fat is an essential ingredient to your body. Without it, you're as dry and boring as a saltine - just a little chubbier.
      Cutting out fat just made us fatter.

     The food industry started taking the fat out of food in the 1960s when the national obesity rate was skyrocketing and the government needed a solution to change policy to combat the growing size of the country.

Since then, obesity rates have continued to rise, along with heart disease, diabetes and other inflammatory health conditions. One of the reasons for this is that when you take the fat out of food, you take out the flavor. Sugar was then added in its place so your food doesn’t taste like cardboard. Sugar, we’ll talk about in another video, but let’s just say aside from its many, many detrimental health effects, will also prevent you from losing weight.

Putting fat back in makes us thinner, more satisfied and happier.

Fat keeps you satiated way longer than carbohydrate-rich foods (anything made from a flour and whole grains) because it's more slowly digested in the gut, and it doesn't cause the massive spike in insulin, a hormone that is used to control your blood sugar levels, that you see with sugar and carbohydrate consumption. 

     If insulin levels are chronically elevated, your body tissues may become resistant to it, which is an early step towards diabetes and weight gain.  In addition, when there are regular spikes and drops in insulin – your body views it as a sign of stress and releases cortisol, a hormone that packs on weight in the middle and messes up your sleep cycle. Weight loss is possible only when this metabolic derangement is corrected, meaning re-sensitizing your tissues to insulin through physical exercise and increased fats (usually, this also leads to naturally less carbohydrates in the diet).  

Here's how to add it back in the easy and delicious way:

3 steps to making up with fat in your diet and breaking up with the fat on your body – for good – and in a seriously delicious way!

1) Here are my simple swaps (listed below) to switch out the fats that pack on weight for healthy, metabolism and brain boosting fats.

2) Add a healthy fat to every meal to slow down the spikes insulin and regulate blood sugar levels so your body knows that it’s OK to release weight – especially around the middle.

3) Keep healthy fats as a regular part of  your snacks to help you feel more satisfied when you eat and ward off the “I just want something else…” after meal feeling.

     Video three will make you hotter, richer and give you hours of your day back.

In video three I’ll be revealing the number 1 healthy habit that is sabotaging your weight loss. I’ll also share my number 1 way to reverse the trend, saving you hours in the process and supercharging your weight loss and strength results – and save you money in the process!

     Simple fat swaps:

Cooking Fats:

Best Oils for high heat cooking: Swap out your olive oil and margerine for:

-       Coconut Oil
-       Walnut Oil
-       Sesame Oil
-       Butter (grass fed, organic)

Oils for dressing and sauces: Swap out your bottled dressings for:

-       Olive oil
-       Flax/borage oil

Oils to Avoid: These oils are high in Omega 6 fatty acids and generally lead to inflammation.

-       Vegetable Oils / Canola Oil
-       Safflower Oil
-       Palm Oils
-       Corn Oil

Avoid at all cost: These oils destroy your metabolic function and pack on the pounds
Any Hydrogenated Oils

-       Hydrogenated oils

*Note - sometimes you have to look at the ingredients to determine if there are hydroenated oils in food. Anywhere you see Trans fats or hydrogenated _____ oil, avoid!

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