Fit Girl Guide Podcast

connection testSubscribe and get the full episode on iTunes or download it below:Fit 246 Effective Sets, Protein, Get on Track!

In this episode: Part three of eliminating cravings, what to do in the gym to crank your metabolism lose fat for women and men,  three easy steps to increase self confidence and self esteem.NUTRITIONPart three of ways to eliminate food cravings.#1 Fix Your Digestion (aka Gut!) to eliminate carb cravings.If your gut can't do its job properly, it increases carb cravings.Here's a few reasons why:Elevated or increased inflammation can cause carb cravings because when inflammation is elevated, your body becomes resistant to insulin’s message that you are satisfied and thus, makes you crave more food.Nutrient deficiencies are always a lead cause of cravings and even more so if your digestion doesn't work right.  If food is not being properly digested, how can you absorb the nutrients?  Carb cravings tend to be associated with deficiencies of the B vitamins, chromium, magnesium, and carnitine. Neurotransmitter function: Poor digestion (gut health) can alter neurotransmitter function and increase depression like symptoms.  These symptoms often lead to overeating carbs!  It's worse than the diet cycle and studies have even shown the viscous cycle! Depression or a low mood can lead people to consume high-sugar foods to elevate their mood and feel better.  But as we know, blood sugar drops and the cycle continues. How do you fix your digestion and gut health? First, you eliminate foods that you may be hypersensitive to such as dairy or gluten. Next, you can use a Probiotic Supplement. Ingesting high-powered Probiotic bacteria and eating lots of prebiotic foods can optimize your health.  A prebiotic is a special type of soluble fiber that is used mostly by the beneficial (good bacteria) as a fuel. These include onions, leeks, Jerusalem artichokes, asparagus, banana, and chicory root and are easy to add to your diet.#2  Control your stress to eliminate carb cravings.Stress does alot of damage to your body and can cause a definite increase in carb cravings. Carbohydrate foods supply your brain with serotonin which is synthesized from the amino acid tryptophan and makes you feel good. When stress hits you, Serotonin gets depleted. So, you crave carbs in order to refill that Serotonin. Add to that the fact that stress elevates cortisol levels. High cortisol levels actually reduce the desire for non-carb foods, making them less appetizing. Basically, you won't be craving fish with broccoli, but you will have a strong desire for cake, sweets and high carb foods.How do you control this craving? Stress management is vital to a healthy body! Everyone needs some form of stress release. It could be weight training, walking, Yoga, Meditation or some other form of mindset practices. Stress release has been found to have distinct effect on the body as it decreases cortisol.   Be sure you incorporate some stress release into your daily routine!#3  Sleep to eliminate carb cravings.Lack of sleep increases desire for yummy carbs.  Fatigue from lack of sleep also reduces your will power!  Studies show people feel more hungry and make poor food choice when they are tired.  This translates into eating as much as 300 extra calories a day! Insulin sensitivity and glucose tolerance plunge when you are sleep deprived. This, in turn, puts your body into fat storage mode and makes it difficult to get out of fat storage mode too!  #4  Be honest to eliminate carb cravings.You've heard it before-keep a food journal! You don't have to show it to anyone but yourself! Just be honest about everything you put in your mouth! When you review your food intake, don't beat yourself up or feel guilty. This is simply information to help you overcome your biological drive for carbs. Once you see the culprits, find low-glycemic carbs that are reasonable substitutes. Identify those foods that help reduce your cravings and which increase it.The last three episodes have armed you with many tactics to eliminate your carb cravings! One or more is bound to help you!  Be sure to comment here or on the Facebook Page which tip works for you! TRAININGWhat should you do in the gym to increase your metabolism and burn fat? Here are some tips that benefit both men and women looking to lose fat!#1  Train for Strength and Lift “Heavy” Deja vu, right?  Most people, especially women, who are lifting weights do not use ones that are heavy enough to produce any significant changes in body comp or strength. Amazing research found that when moderately-trained women were allowed to pick their weights, they used loads that were 30 percent lower than the lightest weight needed to produce any benefit. This means that the weights they chose were too light to build muscle, strength, or bone.  And thus, provide little to no benefits! Additionally, these light weights didn't challenge them to use any extra energy so minimal calories were burned.So how do you know which weight to use? I'll show you in the next tip! Just remember, ladies, that  if you lift heavy weights, your body will respond by becoming more lean and athletic. You’ll increase your self-confidence too!  #2 Use the right weights to see changesHow do you know what weight will give you changes in your body? You use the repetitions as a guide.  Based on your your “1RM,” which stands for “repetition maximum.” The weight at which you can do ONLY 10 reps is considered 75 percent of your 1RM, and 12 reps is 70 percent of your 1RM.Let's review an example:When training to lose body fat, you want to remain in the 8 to 12 repetition range for best results and complete from 4 to 8 sets.If you’re training for fat loss, you’ll generally want to be working in the 8 to 12 rep range for between 4 and 8 sets. This will lead to a lot of lactic acid being produced, which is associated with a big metabolic disturbance. So, if you are in the 10 to 12 rep range and you put 105 pounds on the squat bar, but find that you can do 13 or more reps, the weight needs to be increased. Likewise, if you can only perform 8 or 9 reps, your load is too heavy. Say, you finish up your training cycle and decide it’s time to build strength because you have the goal of squatting your body weight. You’ll want to work in the 3 to 5 rep range with a much heavier weight than your 105 pounds, say 130 pounds. #3: Have a Plan!Deja vu again!  You've heard me say this time and time again!Your body can adapt quickly, which means that to keep making progress, you have to change some aspect of your workouts regularly. This is known as periodization. Basically, have a plan!For example, if you’re training for strength, over the course of six weeks, you’d continually increase your weights at least every two weeks, even if only by one pound. When you plan and use periodization in your program you set goals for short and mid range for a specific period of time. It's best to plan out your workouts for at least four weeks, but you could do it for the whole year.  This way, every time you walk into the gym you know exactly what you need to do.Save time and stress by having a plan! You won't waste time repeating workouts or weights that your body has already adapted. This also helps in decreasing the chance of you skipping your workout.#4 Avoid Anything that Causes Excess Stress“Diets,” Cardio and Mental Stress are considered long-term stress. This is especially bad for the female body because it can mess up the female hormones. Reports suggest that when women restrict calories and do intense training such as sprints, they have a hard time losing body fat, especially in the long-term. The mega dose of physical "dieting" stress from low calories combined with overtraining increases cortisol. Progesterone, which is the hormonal precursor to testosterone and estrogen, is used to produce cortisol instead, leading to hormonal imbalances. This is what inhibits fat loss and make you feel blah.#5: Prioritize Sprints to Lose FatForget About Traditional “Cardio.” There are already too many reasons to stop depending on cardio for fat loss! Just don't severely restrict your calories at the same time! Need some reasons? Ok!It takes at least double the training time to burn the same amount of calories with cardio as with sprint training. Cardio doesn’t build lean muscle mass (and may cause you to lose muscle in the long run). Cardio  doesn’t produce much of an after burn, whereas interval training, such as sprints and weights makes your body burn more calories in the 24 hours after you exercise.  Cardio can lead to an elevation in the stress hormone cortisol, which leads to a worse body composition, whereas sprint training elevates hormones that build muscle and burn fat.Bottom line take away:To boost metabolism and burn body fat here's what to do:Your first priority for changing your body should be weight trainingSecondly, do some form of interval training such as sprints, “strongman” exercises like pushing a weighted sled, or circuit weight workouts that use zero rest between sets. Eat adequate protein, carbs, fats and calories! No severe restrtictions!Keep in mind, that these suggestions doesn’t mean you can’t go running, hiking, or biking for pleasure—exercise is good especially if you enjoy it! Just don’t make the mistake of trying to use cardio to tone your muscles and permanently boost your metabolism.MOTIVATION3 steps to better self confidence and self esteem! Where is your self confidence and self-esteem on a scale of 1 to 10? 1 = I have no self confidence10 =Over the top, I am very self confident.For example, 10 would be you go to the gym, work out with weights and don't notice (or care) if anyone else is there, (esp men, if you are a woman).Ask yourself a few questions:Does your confidence change for different activities? Is that your confidence in YOU or in your ability to do a skill? Self-confidence isn't an overnight acquisition. It takes dedication and desire to recognize you are a good person that is worthy of respect, love, and self-worth.Here are three simple steps to increase your confidence!Part 1: Fix Your Self TalkAcknowledge your emotions.Emotion Checklist: Look Briefly for the OriginPart 2: Recognize and acknowledge your successes.Identify and own your successes.Be a Victor.Be thankful.Help others.Accept compliments.Part 3: Forget your mistakesTalk about insecurities with trusted friends. Learn from your mistakes everyone makes mistakes, and hopefully they don't make the same mistake twice! Approach mistakes as learning experiences. Make them an asset rather than a failure! Get all the most recent episodes on iTunes or download this episode here: Fit 225: More Crab Craving Solutions, Burn Fat, Gain Self Confidence!   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

In this episode: Training myths that have a tinge of truth,  rethink snack time with nutritious snacks you may not know about and realistic time management! NUTRITIONHere's few high protein, healthy snacks that will have you saying:“I didn't know that was an option!” Lentils I know you’re thinking: “Lentils?!” Lentils are great protein-packed legumes that are easy to turn into super, shelf-stable salads. One cup has a whopping 22 grams of protein in just 300 calories! Not sure where to start? Try this recipe for lentil tabbouleh or this simple veggie and lentil mix.  Easy Oatmeal Raisin CookiesA quick and easy sweet snack recipe that's still healthy!  In a microwave-safe bowl (or large mug):  mix 1/4 cup oats, 1 teaspoon brown sugar, 1 tablespoon flour (of your choice), 1 egg white, 1/4 teaspoon vanilla extract, 1/4 teaspoon baking powder, 1 teaspoon cinnamon, and 1 tablespoon raisins. Flatten mixture into bottom of bowl and microwave on high for 45 seconds. Cool, pop it out of the bowl, and enjoy!Chocolate MilkDid you know that chocolate milk is actually a great source of high-quality protein?!(especially post-workout). Try keeping a single-serving, shelf-stable box in your gym bag or backpack for snack attack emergencies—just try to find one that’s also low in sugar!Single-serve cottage cheeseGreek yogurt may have some high protein versions, but a single-serving container of nonfat cottage cheese has 3 grams more protein than a typical serving of Greek yogurt and is just 110 calories. Plus, it gives you 125 milligrams of bone-building calcium. (Keep in mind, though, it runs high in sodium, supplying 20 to 30% of your daily quota.) Hard boiled eggAlthough eggs used to be considered a nutritional no-no due to their high cholesterol content, we know better than that today!  Most nutritionists now agree that eggs are a powerhouse breakfast or snack when enjoyed in moderation. In addition to protein, the humble egg gives you a hearty dose of vitamin D and vitamin B-12 for just 77 calories apiece. Best part: they're easy to take on the run—just remember to peel them before you go to make eating them on your commute a snap. Even better: some convenience and grocery stores sell hard boiled eggs in packages of two, so they're a snap to snatch up when traveling. Protein: 6 grams per egg! TRAININGHere's a few training myths that sound like they might be true, but aren't completely accurate!Myth #1: You need a Swiss Ball to build a stronger chest and shoulders.If your goal is strength and size you'll want to focus on good old fashioned bench exercises and presses in particular like chest press and shoulder press. You can get strength gains from a Stability Ballchest workout, but not as much as you would on a stable surface. The Stability Ball is great for variety, to work the chest and core simultaneously and help train some of the stabilizer muscles of the shoulder. Of course, when training chest on the Stability Ball, you 'll use less weight than on a bench, but you get t hose added benefits. That's why this myth has a tinge of truth, the Stability Ball is a great way to mix up (or cycle thru) your training, avoid boredom and train your chest and shoulders differently. It's always good to focus on bench versions for strength. For ab training don't expect your chest exercises to do it all. You'll get some action, but you'll still want to do your Stability Ball crunches to create the nice line of abdominals.Bottom line: mix it up, it's all good!Myth #2: Always work out with free weights.Free weights are certainly king of exercise, but occasionally,  machines can build muscle better.  For example, you may need to isolate specific muscles after an injury, or if your stabilizer muscles are too weak to perform a certain exercise, or if you are just too inexperienced to perform a free weight exercise and need help reinforcing the proper form. The majority of your training should be with free weights. Why? Because they allow a greater range of motion which enables your muscles and joints to stretch and strengthen through a greater range. Thus, keeping your joints more healthy. A newbie would begin on machines to learn proper form. Remember, machines mimic real world movements and free weight exercises too. A leg press can help you learn how to use your glutes and quads the way you would for a squat. The lat pulldown can help develop the muscles and motion for pullups. Machines have their place, but if you are a seasoned lifter, free weights are your best tools to build strength or burn fat.WHAT MYTHS DO YOU HEAR? Or should I say what fitness statements have you confused? Please email me or post on Facebook or message me on twitter!MOTIVATIONRealistic Time Management!Time always seems to be in high demand! Calendars on the computer and our phones are great if we use them! But there is some benefit in paper and pen planning! How often do you take that 10 minutes from your day to plan the rest of it? In this section I'll share with you some of the top tips I learned in time management!Tip #1: Be conscious of timeBe conscientious of amount of computer/TV/Internet/gaming time. Personally, I never get TV/internet gaming time. My internet time is always work or research. But I know even with that,Time spent browsing even if it is work related can be one of the biggest drains on productivity. How do you fix this? Become more aware of how much time you spend on computer and/or internet activities.By simply seeing how much time you spend doing something, you'll be able to change habits and reduce the time wasted. As always, awareness is half the battle! The next tips goes hand in hand with this one! Tip # 2: Set boundariesSet a time limit in which to complete a task. Setting a time constraint will force you to focus and be more efficient, even if you don't complete the task.I know there has been plenty of times when I have the mindset of “I’m going to be here until this is done,” and yet when I actually have to stop to go do something else, then return to the task at hand, it always goes faster and easier. The break gives your mind a chance to recharge and then apply itself better when you return.So, Instead of getting into a project and thinking,“I’m going to be here until this is done,”rethink that line to be,“I’m going to work on this for ____amount of time”.And then set a timer! Use your phone! Yup there are great timers that come with it! See the clock function! It may be difficult to pull away at first, but like any habit, with perfect practice it gets easier. After the first few times, your mind will recognize that the break does it good and helps it be more productive. You'll have faith that stopping is ok, beneficial and is going to make your task/project easier and faster to complete!Tip #3: Reset your brainDon't rush from one task to another. Leave a buffer-time between tasks. Take a few seconds for your brain to clear and reset itself for the next task at hand. This doesn't have to be a whole mediation process, just a brief walk around the room or outside will do. Having a drink of water and looking outside at nature can help your mind reset and be able to stay focused and motivated. Three Success Tip Summary:Evaluate and/or keep track of time spent that is unproductive. Set a time limit for certain tasks (and stick to the rules!) Leave a time between tasks for your mind to reset!As I say this, I realize that I am guilty of not doing the above “rules” most of the time.....so time for me to make some new habits! NEWSRetro, Vintage & Custom Jewelry at jewelryretro.comI am adding some of the custom jewelry that my daughter and I have designed to the website: jewelryretro.com. This is a site I set up for the retro and vintage jewelry that my mom had intended to add to her antique business before she passed away.Please be sure to forward the site to your friends who love all types of jewelry! There's still much to add for both retro, vintage, custom and motivational (as you've seen at the proshop) jewelry!What's the best web design?In case you ever wonder why the look of my sites changes semi frequently or more than others, it's because I really want to have one home page that provides easy to understand links to all my other sites. It's proving to be a challenging proposal!In the one sense, I'd like to see an icon, description and click through for the different sites, but on the other hand, I like a home page that has regular content changes (ie additions or rotating stories)...oh what to do!Here's what I want you to do: Send me your thoughts on whether you'd like to see one main page that has all my site links and info on them or if you'd rather see a main page that has regular content changes, more like a magazine website.You know the drill! Hit me up on Facebook or message me on twitter, by email or respond to any email I send you! Let me know your thoughts!Get all the most recent episodes on iTunes or download this episode here: Fit 226: Training Myths, Snacks, Realistic TimeAll past episodes can be found here at the fitgirlguide.blogspot.com website!   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets