The Power of Protein for Sustainable Fat Loss

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Hey friends, sustainable fat loss isn’t just about restricting calories or pushing yourself through grueling workouts. It’s about creating an internal environment where your body naturally burns excess fat. This requires a multi-pronged approach, and protein plays a central role in each step. Whenever I start to work with a new client, I ask about sleep, hydration, and PROTEIN intake.  That’s because protein is crucial to achieving and maintaining weight loss goals.

Here’s Why Protein Matters with Fat Loss:

  • Hormonal Harmony: Protein is the building block of hormones. Without sufficient protein intake, your body struggles to produce hormones that regulate appetite and fat burning.
  • Hunger Control: Balanced hormones translate to regulated hunger. Adequate protein keeps you feeling satisfied, preventing unnecessary cravings and overeating.
  • Cellular Reprogramming: Fat is the preferred fuel source for a well-functioning body. Protein is essential for restructuring your cells to burn fat efficiently instead of relying solely on sugar.
  • Cellular Renewal: Old, sluggish cells struggle to burn fat. Protein supports the creation of new, metabolically-active cells that contribute significantly to fat burning.
  • Muscle Building and Retention: Muscle tissue is a major fat-burning engine. Protein fuels muscle growth and repair, maximizing your body’s ability to incinerate calories.
  • Optimal Digestion: Protein plays a vital role in breaking down food effectively. Poor digestion hinders nutrient absorption, leaving your body without the building blocks it needs for fat-burning processes.

The Protein Advantage:

  • Enzyme Production: Enzymes, the chemical catalysts that drive fat burning, are built from protein. Insufficient protein intake limits enzyme production, hindering your body’s ability to burn fat efficiently.
  • Cellular Reconditioning: When transitioning from a high-sugar diet, your cells are initially programmed for sugar uptake. Protein is critical for restructuring them to become adept at utilizing fat for energy.

Beyond Protein Bars and Powders:

While convenient, protein bars and powders can burden your digestive system and may not provide optimal protein sources. Focus on incorporating whole food proteins like lean meats, fish, eggs, and legumes into your diet. These offer a complete protein profile and support healthy digestion for maximum benefit.

The bottom line is that protein is not just a building block for muscle; it’s the foundation for a body optimized for sustainable fat loss. By prioritizing whole food protein sources, you’ll support hormonal balance, hunger control, cellular reprogramming, muscle building, and optimal digestion – all essential ingredients for achieving and maintaining a healthy weight.

P.S. When we eat proteins that are not hormone/corn/soy free, ingesting those forms of meat raise cortisol. Try your best to eat whole, unprocessed foods  and prioritize protein intake. Your challenge this week is to track protein intake. I’d like you to take your goal weight multiplied by 1.05 to calculate a target amount for daily protein (in grams). And, try really hard to get protein from real food vs. protein powders –this one is a struggle for me, so I am right there with you. 

You got this!

Lisa

Why Everyone Should Lift Weights

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Ditch the Stereotypes, Embrace the Benefits: Why Everyone Should Lift Weights

Weight training isn’t just for sculpted bodies or gym rats anymore. It’s rapidly becoming a powerful and accessible form of exercise for people of all ages and abilities.

The best part? The benefits of weight training are universal! Whether you’re a woman, man, or young adult, incorporating lifting into your routine can bring about:

1. Increased Strength: Putting stress on your muscles during lifting triggers them to adapt and become stronger. This translates to effortless everyday tasks, improved athletic performance, and a boosted sense of confidence.

2. Boosted Metabolism and Weight Management: Building muscle is like adding fat-burning furnaces to your body. Muscle tissue burns more calories at rest than fat, helping you manage weight and achieve your fitness goals.

3. Improved Heart Health: Don’t underestimate the impact of lifting on your heart. Studies show that it can lower blood pressure, reduce hypertension risk, and enhance circulation, keeping your cardiovascular system strong and healthy.

4. Better Body Mechanics: Strong muscles are the foundation for good balance, coordination, and posture. This leads to smoother movement, reduced risk of injury, and a more confident physical presence.

5. Protected Bones and Muscle Mass: Lifting weights stresses your bones in a healthy way, boosting bone density and lowering your risk of osteoporosis. Additionally, it helps preserve and build muscle mass, crucial for overall health and well-being.

So, how often should you lift? It’s an individual journey! Beginners can start with 2-3 sessions per week for 20-30 minutes. As you progress, you can increase the frequency and duration to fit your goals. Remember, consistency is key!

Don’t let outdated stereotypes hold you back from experiencing the transformative power of weight training. Customize your approach, find what works for you, and unlock a world of strength, health, and confidence!

How often you lift weights depends on your individual goals and experience level. Here’s a roadmap to guide you:

Beginners:

  • Aim for 2-3 sessions per week for 20-30 minutes each.
  • Focus on mastering proper form and technique to build a strong foundation.

Advanced Lifters:

  • Gradually increase to 4-5 sessions per week for 30-60 minutes.
  • Consider incorporating split routines, targeting different muscle groups on different days.

Remember:

  • Listen to your body: Take rest days when needed to avoid overtraining and injury.
  • Consistency is key: Aim for regular workouts to see optimal results.

Bonus Tip: Consult a certified trainer for a personalized workout plan tailored to your specific needs and goals. They can help you determine the optimal frequency and duration for your weight training journey.

Consistent Powerful Change with a Keystone Habit

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Happy New Year, friends! ✨

As the fireworks fade and the champagne flutes dry, many of us find ourselves contemplating the blank slate of a new year. We whisper aspirations about healthier habits, bolder careers, and deeper connections. But…change can be hard. We’ve fallen victim to resolutions before, derailed by the inertia of old habits and the siren song of comfort.

THIS year, let’s rewrite the narrative. Forget the lofty, all-or-nothing ambitions. Instead, let’s embrace micro-transformations, focusing on consistency over complexity. The secret weapon? A keystone habit. (see Forbes article on keystone habits for more)

Research tells us that building one keystone habit, a fundamental behavior that ripples into other areas of life, is far more effective than juggling an unwieldy list of resolutions. Think of it as planting a single acorn, nurtured each day, destined to become a mighty oak, its branches reaching towards a healthier, happier you.

So, how do we cultivate this keystone habit? Start small. Pick something achievable, something that ignites a spark of joy. Maybe it’s a 10-minute morning meditation, a brisk walk beneath the sunrise, or whipping up a nutritious breakfast instead of grabbing a sugar-laden pastry. These seemingly insignificant acts, repeated daily, become the threads woven into the tapestry of lasting change.

Simplicity is key. Don’t overcomplicate the process. Your keystone habit should be a seamless integration into your routine, not a battle of willpower. Find what resonates with you, what aligns with your natural rhythms and preferences.

Harness the power of the morning. Early hours hold a quiet magic. Our minds are fresh, our resolve unwavering. That’s why I champion the power of sunrise movement. A simple yoga flow, a jog bathed in golden light, walking barefoot in the grass, a dance session infused with your favorite music – these energize your body and spirit, setting the tone for a focused, productive day.

Consistency is the cornerstone. Every missed practice isn’t a failure, but a gentle reminder to recommit. Remember, progress, not perfection, is the true measure of success. Be kind to yourself, celebrate small wins, and trust in the momentum of daily repetition.  (See “8 Steps to Create Consistency in Workouts” post)

This year, let’s ditch the pressure and embrace the process. Let’s focus on nurturing one powerful habit, a keystone that unlocks a cascade of positive transformations. What will your keystone be?   The acorn you plant today might just become the oak that shades your tomorrow.

Wishing you a year brimming with health, happiness, and the quiet power of consistent, mindful change.

Happy New Year!

Lisa

10 Ways to Stay on Track with Your Clean Eating Goals During the Holidays

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The holidays are a time for food, family, and fun. But for those who are trying to eat clean, it can be a challenging time to stay on track with their goals. Here are 10 tips to help you stay on track with your clean eating goals during the holidays:

  1. Practice the 80/20 rule: Eat clean 80% of the time and indulge 20% of the time.
  2. Set SMART goals for yourself: Specific, Measurable, Achievable, Relevant, and Time-bound.
  3. Consider non-food related gatherings with friends: Find other ways to socialize that don’t involve food or alcohol.
  4. Never go to a party hungry: Eat a nutritious snack before you go so you’re less likely to overindulge.
  5. Stick with your exercise program: Exercise helps to maintain your fitness level and supports your digestion.
  6. Manage your stress: Stress can lead to cravings and unhealthy eating habits.
  7. Say no to energy-sapping foods: Choose foods that provide a steady source of energy, such as lean proteins, nuts, and eggs.
  8. Find a partner or support system: Having someone to support you on your journey can make a big difference.
  9. Consider doing an alcohol-free or sugar-free challenge: This can be a great way to reset your habits.
  10. Enjoy time spent with your loved ones: The holidays are about more than just food. Focus on creating memories with the people you care about.

Embrace the holidays with a focus on clean eating and mindful indulgence to maintain your health and well-being throughout the season. Remember, an occasional treat is part of the festive experience, so savor your chosen indulgences and seamlessly transition back to clean eating at your next meal.

Wishing you & your family a season of healthy and enjoyable holidays.

Cheers!

 

 

 

 

Trying to Lose Fat & Getting Frustrated?

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Hi friends, is this you? Often, when starting a workout and weight loss program, we want to see results quickly! But…this can often lead to extreme measures (crazy, long workouts or super low-calorie diets) that are impossible to sustain.

To lose weight, start by making small, sustainable changes to your daily routine instead of trying to do too much at once. This will help you build discipline and avoid feeling overwhelmed, which can lead to giving up.

These small, repeatable habits will lead to lasting results.

So even if they seem small or insignificant, focus on doing them consistently. Remember, what we do consistently, we get good at.

If we consistently do things that make us gain weight, we will gain weight. If we consistently do things that help us lose weight, we will lose weight.

So focus on repeatable habits that can help you build a healthy lifestyle and see the results snowball over time.

Here are some examples of small, repeatable habits that can help you lose weight:

  • Drink a glass of water first thing in the morning. Add a squeeze of lemon or a few drops of chlorophyll for an added health boost.
  • Eat a piece of fruit or a handful of nuts as a snack instead of chips or candy… or start skipping snacks.
  • Take a walk after dinner instead of watching TV.
  • Track your steps and increase them each week.
  • Schedule your workouts – or work in short micro workouts throughout the day (try my Tabata workouts!)
  • Add stretching pre & post workouts.
  • Pay attention to protein intake and make sure you are getting at least 25-30 grams with every meal.
  • Cook more meals at home instead of eating out.
  • Get 7-8 hours of sleep per night.

These are just a few examples, and there are many other small changes you can make to your daily routine to help you lose weight. The most important thing is to find habits that you can stick with over time.

Remember, it’s not about being perfect. It’s about making progress…one small step at a time.

You GOT this!

P.S.  Our body doesn’t like change. It can feel threatened and this mechanism is a part of how it protects us to survive.

What I’m trying to say is the longer you’ve had the weight — or the farther you are from your goal, the longer it will probably take for you to get there — especially if it means hitting a new level of leanness you’ve never achieved before.

So while you may look at your friend who gained 12 pounds (like you) and you want your results to happen just as fast, IF you’ve had the weight on for a year and she just gained it on vacation, it’s probably going to come off more quickly for her.

Be patient. Be consistent. Don’t give up.

~xo

Maintain Your MoJo (MUSCLE!!) With Bands

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Hey…what did you think I was referring to?

Friends, you know I hate to be the bearer of bad news, BUT the natural loss of muscle mass and strength as we age is associated with all-cause mortality and linked to the incidence of many chronic diseases…like cardiovascular disease and stroke, hypertension, insulin resistance, and type 2 diabetes.

According to the National Institute of Health, muscle mass decreases 3-8% per decade after 30 and this rate of muscle decline is higher after 60!  Less muscle generally means a higher body fat percentage and higher body fat slows your metabolism down, NOT age.

Here are 5 ways to combat muscle decline:

  1. Eat protein (Ladies…are you getting enough?)
  2. Resistance train (Do you have a strength training routine that involves building muscle?)
  3. Increase your Omega 3s (Omega 3’sare anti-inflammatory and inflammation causes muscle to break down)
  4. Check your vitamin D levels (vitamin D helps with muscle protein synthesis)
  5. Walk (walking increases mobility and blood flow which helps with insulin and muscle repair)

If you don’t have access to a gym or some weights, resistance bands are an inexpensive option to help maintain or build muscle.  Many exercises can be done with resistance bands to work the upper or lower body. Here are a few upper body examples:

1. Overhead press

  • Stand with your feet shoulder-width apart and hold the band in each hand with an overhand grip.
  • Raise the band up to shoulder height, then press it overhead until it is straight above your head.
  • Slowly lower the band back down to shoulder height, then repeat.

2. Chest press

  • Lie on your back with your knees bent and your feet flat on the ground.
  • Hold the band in each hand with an overhand grip, palms facing each other.
  • Slowly lower the band down to your chest, then press it back up to the starting position.

3. Bicep curl

  • Stand with your feet shoulder-width apart and hold the band in each hand with a supinated grip (palms facing up).
  • Curl the band up to your shoulders, then slowly lower it back down.

4. Tricep extension

  • Stand with your feet shoulder-width apart and hold the band in each hand with an underhand grip (palms facing down).
  • Bend your elbows and extend your arms behind you, keeping your elbows close to your body.
  • Slowly lower your arms back down to the starting position.

These are just a few examples of exercises that can be done with resistance bands to work the upper body. There are many other exercises that can be done, so find some that you enjoy and that challenge you.

Tips for using resistance bands:

  • When choosing a resistance band, start with a light band and gradually increase the resistance as you get stronger.
  • Make sure to warm up before using resistance bands.
  • Focus on proper form and don’t sacrifice form for weight.
  • Listen to your body and don’t push yourself too hard.
  • Vary your workouts to keep your body challenged.

Resistance bands are a great way to add variety to your workouts and challenge your muscles. They are also a portable and affordable option for strength training. I take them with me when I travel!

Prevent sarcopenia (muscle loss) and get strong today.

Your body and your family will thank you.

 

 

 

 

 

 

 

Lisa

 

What is Fitness?

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Fitness is a term that is often used interchangeably with health, but the two are not exactly the same. Health is a state of complete physical, mental, and social well-being, while fitness is the ability to perform physical activity without undue fatigue.

The components of “fitness” include strength, cardio, flexibility, and balance. Strength is the ability of your muscles to contract and produce force. Cardio is the ability of your heart and lungs to deliver oxygen to your muscles. Flexibility is the ability of your joints to move through their full range of motion. Balance is the ability of your body to maintain its equilibrium.  All four of these components of fitness are important for overall health and well-being.

There are many different ways to improve your fitness. You can join a gym, take fitness classes, or simply start exercising on your own. There are many different types of exercise, so you can find something that you enjoy and that fits into your lifestyle. There are also a LOT of free videos and inexpensive fitness apps to help guide you along the way. (I post free workouts on Instagram each week @Hlthchic!)

If you are new to exercise, it is important to start slowly and gradually increase the intensity of your workouts over time. It is also important to listen to your body and take breaks when you need them. Remind yourself,  “Every little bit helps. Every step counts”. It really does!

Improving your fitness is a lifelong journey. There will be times when you are motivated and times when you are not. But if you stick with it, you will reap the many benefits of a healthy lifestyle.

Here are some tips for improving your fitness:

  • Set realistic goals. Don’t try to do too much too soon. Start with small goals and gradually increase them over time.
  • Find an activity that you enjoy. Exercise should be something that you look forward to, not something that you dread.
  • Make exercise a part of your daily routine. Schedule time for exercise each day and stick to your schedule as much as possible.
  • Find a workout buddy. Exercising with a friend can help you stay motivated and accountable.
  • Listen to your body. Take breaks when you need them and don’t push yourself too hard.
  • Be patient. It takes time to see results from exercise. Don’t get discouraged if you don’t see results immediately.

Once you find the activities you enjoy most, make appointments with yourself to help stay on track. Improving your fitness is a great way to improve your overall health and well-being. Remember, building and maintaining MUSCLE (lifting weights) is a marker related to overall longevity. Today is some day. Carpe Diem.

Won’t you join me on this journey? It is a journey that is well worth taking.

Lisa

P.S. To understand how lifting weights and muscle impacts your overall health, see these prior blog posts:

 

8 Steps to Create Consistency in Workouts

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Have you started a workout program only to have it derailed when life gets busy or tough?  Friends, I’m here to tell you: You.Can.Do.This. YOU are strong. See, strength isn’t about being the fastest or running the farthest.  Strength is about showing up for your commitments to yourself consistently & with a positive attitude.

Big, bodacious goals are great. But…did you know there is a LOT of success achieved when reaching 80% of your goals? You see, it’s not about perfection and 100% day in, day out. It’s about the consistency of effort. Consistency is arguably the most important component when working to accomplish goals, in or out of the gym. Without consistency, efforts can be thwarted and forming habits can be more challenging.

If you find yourself struggling to stay on track, check out the strategies below to help with your health and fitness goal success:

Remember your why. Whether you’re prepping for the next competition, trying to get healthy, learning a new skill, or just trying to live life fuller, remember why you are trying to workout. Find your why, write it down, and reference it often!

Something is better than nothing. Have you ever skipped the gym because you couldn’t finish your workout?  It is always better to do something than nothing at all. When you do something, you begin to develop a habit/routine that improves your health.  If you walked instead of working out intensely, it doesn’t matter. What matters is that you did something.

Find an activity you enjoy that keeps your body moving whether it is going on a walk, riding a bike, playing a game of soccer or basketball, practicing handstands (a work in progress for me), or whatever.  Just do it.

The key is not to prioritize your schedule but to schedule your priorities.  Let’s be honest, life can get busy and hectic and crazy. Make taking care of yourself a priority so you can take care of others.   When you have the most energy in the day, so do your best to work out then. Schedule it.  Pay attention when you hear yourself say, “I don’t have time” because what you are really saying is that “It’s not important enough”. Schedule your priorities.

Listen to your body. Follow your body’s cues and modify your workouts accordingly.  Instead of doing your full workout, you can modify weights or the number of sets — or even do some mobility/stretching. Not only is it ok, but it’s also smart to listen to your body and adjust.

Imagine how you will feel after your workout (or a week or month or year)! Our bodies are meant to move and a body in motion stays in motion.  Visualizing the “after” can help.

Find community and accountability. Surround yourself with others who are seeking similar actions. This is huge for me. I am SO grateful to my fitness friends for our mutual motivation & learnings shared over the years.

Create a plan with SMART goals. Write them down, post them where you can see them, and then share them with your friends and family. There are many ways to set goals and track success – experiment and find what works for you. (See my blog posts on goal setting.)

I hope these strategies help you get and stay on track with your workouts!

Remember:

  • No one is perfect
  • Everyone’s “strong” looks different, and
  • Consistency has a bigger impact than anything

Consistency is more powerful than strength and speed and it will take you further than stamina and talent in this journey.

So, you got this. YOU are strong. And yes, you can!

As always, so thankful for your time for reading.

 

A New Year & 365 Opportunities to Establish New Habits to ROCK 2023

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As we reflect on 2022 and set new goals for2023, improving personal wellness is often at the top of the list.  To kick off your new year with health improvement success, consider the tips below to integrate better health into your life.

  • Set specific goals.  Take goals like “eating healthier” or “losing weight”, for example.  Instead of a general goal, aim for a specific amount of clean protein per meal, eating 3-5 servings of vegetables or fruit a day, or eliminating processed foods. Instead of “losing weight” strive to lift weights (take a yoga or HITT class, etc.) for 20-30 minutes 3-4 times a week along with walking X times per week for X minutes. Making specific goals can help you stay on track. (See prior post.)  
  • Get good sleep. I have written several blogs about the importance of sleep because it’s SO ESSENTIAL to overall health and well-being. (Check out the most recent post on sleep here.)
  • Establish good stress management routines.  Whether physical or mental, techniques such as meditation, yoga, or deep breathing can help you relax.  Or, consider reorganizing your space to help de-clutter.
  • Make recovery a priority. Seriously. Taking time to rest and repair is as important as your physical activity – especially if you are seeking performance improvements. Try to add a little time to your day (or at the end of your workouts) to roll, stretch, or incorporate some kind of compression or massage therapy and do your body good!
  • Eat a healthy, balanced diet. This is an important one for every aspect of performance, training, weight loss, stress management – you name it. You know the drill here: try to reduce or eliminate processed foods & soft drinks (including so called healthy energy drinks) and incorporate a variety of vegetables and clean proteins into your diet.   
  • Hydrate! Did you know being dehydrated negatively impacts mental and physical performance while proper hydration can help reduce fatigue and muscle soreness? Hydration is a super easy place to start. Consider starting your day with a glass of lemon water and counting your glasses of water to ensure proper hydration.
  • Practice gratitude. Rick Warren (A Purpose Driven Life) reminds us that regardless of where we are in life, we always have our feet on two tracks – one of opportunities and blessings… and the other with challenges or problems to solve. Spend time each day purposefully appreciating the positive “track”.

Doing these things will help you start the new year in a positive direction and set yourself up for success. And remember, it’s easier to establish and stick to new habits with a supportive network. Share your goals and surround yourself with like-minded people.

I wish you the BEST of health, happiness & dreams fulfilled.

Cheers & happy 2023!

Lisa

How to Stay Healthy While Eating Out or Ordering In

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Over time, we’ve moved to a life of convenience with more and more meals eaten out or ordered in…and now since Covid-19, food service deliveries have really ramped up. Generally, eating a home-cooked meal is the healthiest option, however with a few intentional strategies, you can still stick to your health goals even when the meal isn’t prepared at home. 

First, remember “portion distortion”…while calories are not created equal, most restaurants provide meals that, calorie-wise, could feed a small army. Fortunately, most restaurants offer calorie counts for their menu items (and if not, a quick search on the web can get your pretty darn close). Try to aim for 600-700 calories or less. And, keep an eye on “add-ons”. But please, don’t let the restaurant dictate what a true “serving” is or the proper balance of protein and veggies. Instead of eating a “multi-serving” meal, try splitting your meal with a dinner partner – or immediately put half of it in a to-go container and save the other half for the next day.

Choose your restaurant wisely. Spend a few minutes looking over restaurants that have healthier options like assorted vegetables (not fried), lower sodium, avoidance of seed oils, and other healthy protein options like fish, nuts, legumes. For your protein, look for food items that are broiled, baked or grilled vs. fried.

Upgrade! If you are eating rice, opt for brown rice if you can. Reduce the carbs as needed. One of my favorite salads comes with brown rice and I ask the restaurant to cut the amount of rice by 2/3 and increase the kale by the same. Can you ask for more veggies? Is there a gluten free bread option? 

Watch liquid sugar. In other words, sip smarter. Soft drinks/juices are not your friend (even if “sugar free”) – but that’s a topic for another day. Water (carbonated or not) or unsweetened tea are better options. There are plenty of ways to add a little flavor — my favorite is half a squeezed lemon, but any kind of fresh or frozen fruit are nice.

While we are on the subject of liquid sugar, we can throw mixed or frozen drinks (alcohol) into this section, too. Our bodies just don’t need excess energy (calories), so what will they do when we bring in more than we need? Store it! And trust me when I tell you, “You cannot out-train a bad diet”! It’s just better to make balanced choices.

Sides…are they really necessary? Can you swap them out with vegetables – or do you even really need them depending on your entree? Much of the time, sides are just more nutrition deficient calories.

Maybe cook a “little”. This is something we often incorporate at home. I’ve found with meal deliveries, vegetables may not fare well or are limited –or maybe the side has cheese or sauce we didn’t want (like one using canola oil). So, we keep a couple zucchinis, spinach, carrots or broccoli around that we can easily sauté or roast seasoned just to our liking. Or, maybe we’ll mash a bit of avocado with Landry’s seasoning. (If you haven’t experienced this delight, TRY IT!!)

My friends, I am right there with you on needing a break from cooking after a long work day, but eating out doesn’t have to derail your health goals. Just become a little more intentional around where you go and the selections you make. And, ENJOY it!