Michelle Reveals Her Personal Supplementation Stack
Kyäni Nitro Xtreme Triangle of Health Couple’s Packets
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BeautyWhey- Gourmet Protein Shakes
BeautyWhey is a revolutionary protein that supports fat loss while providing your body with the nutrients it needs to help build long, lean, muscles. Fortified with Calcium, EFAs, Inulin, MCTs, Lecithin, and other performance nutrients, BeautyWhey is the better whey!
• Gluten Free
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• Helps Build Muscle and Promotes Muscle Recover
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BeautyRecover- BCAA Refuel
Achieve greater results in the gym as well as improve recovery time to fast-track your health and physique goals with the help of the rapid-recovery formula found in BeautyRecover.
• Boosts Energy Levels
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BeautySlender – Maximize Weight Loss
A stimulant-free supplement designed specifically for a woman’s needs! No crash. No jitters. Simply smooth energy throughout the day that helps you achieve your weight loss and body re-composition goals.
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Vanilla Collagen Protein
- 23g of protein per serving
- Collagen from pasture-raised cows
- Supports bones, joints, skin and hair
Brain Octane Oil
- Reliable and quick source of energy from fat not sugar
- Helps your body burn fat
- Quality fats that don’t weigh you down
- Distilled from 100% pure coconut oil
Pain-soothing herbs, incredible antioxidants, and phytonutrients all in one delicious, soothing “Golden Milk” nighttime tea!
Aches can be a real pain. Inflammation-fighting medicinal herbs can cut them out of your life! Enjoy renewed mobility and the freedom of feeling great.
Slash your sick days in half.
Immunity-boosting antioxidants improve cell function and help ward off productivity-draining colds, even the flu!
Wake up feeling good as gold.
Detox your body with deep sleep-enhancing phytonutrients, slicing 20 years off the way you feel in the morning!
Improve brain function.
Nootropic superfoods take your mental clarity and sharpness to heightened levels.
Equip your body.
Superfood herbs, roots, and adaptogens help fix digestive problems, stop weight gain, strengthen bones, and even lessen your risk of heart disease!
- Turmeric – This ancient medicinal root has been used for over 4,000 years to fight inflammation. Our unique recipe contains a dose that is 4 times more powerful!
- Ginger – Revered as the #1 alternative medicinal plant all over the world, this superfood aids in healthy digestion, soothing aches, and warding off colds and the flu.
- Reishi Mushroom – The “King of Mushrooms” has been said to be the secret to youth and longevity. It has also been used as a natural form of muscle relaxation and analgesic!
With 1 Sleep-Enhancing Herb: Lemon Balm Magnesium – Known as “The Calming Herb”, this fragrant ingredient aids in relaxation.
And the Greatest Discovery for Immunity in History: Turkey Tail – Not an actual tail, but a mushroom that resembles one! It has been called a “cure-all” because of its medicinal effects on immunity.
ABOUT THE AUTHOR
Michelle Johnson is the owner of QuickFitRx and Michelle-Enterprises, LLC Team BeautyFit® Athlete, IFBB Bikini Pro, ISSA Specialist in Performance Nutrition, and Fitness Trainer who is recognized as a national level fitness authority, figure model, speaker and writer. Her innovative workout programs have been implemented into some of the nation’s leading health and fitness organizations. Her articles have been published by many leading industry magazines. She is an industry speaker on topics including weight management, wellness and group fitness. She owns and operates: www.michellefitness.com • www.team-knockouts.com • www.bodymindfitness-solutions.com
Noted as Top Blogs to Watch in 2018
We have been featured in ElectroSawHQ for being one of the Best Blogs to Follow in 2018! This is such a big honor and we are thrilled to be a part of it! Check out their blog post to see all of the other blogs that got to be a part of this!
Why Your Body Fat May Be Going Up and How To Effectively Trim It Down
Body fat is dense fat that leads to stroke, cancer, diabetes, high triglycerides/cholesterol and high blood pressure. Through the sport of bodybuilding (figure, fitness & bikini) I learned that even I have to live my lifestyle based on an organized system. I need a structured meal program and solid direction on exercise if I want to keep body fat down. Having a baseline of foods you work from help simplify this process.
How you eat is 70% of your results when it comes to shaping your body.
The greatest results happen early on in most programs. Even small changes in the start can still lead to great results. As you get leaner, it gets harder to get results. The challenge is around 6 weeks of working a program. Most people, from my experience, begin to backslide and the program becomes more of a mental discipline. It takes about 6 weeks to grow muscle and see visible tone.
If you want change, you must change your patterns and thinking. Most people are not blessed with lean bodies and outstanding genetics that require them to never have to watch what they eat or exercise. Your eating and exercise habits can lead to outstanding or ill health. To succeed at the loss of body fat and gain of lean muscle, you will need to become conscious of your every move, thought and patterns in your life. It’s called becoming more mindful. This is crucial when it comes to making change. It’s not just a physical effort. For some, it goes much deeper and if those issues underlying the gain of fat and weight aren’t addressed, dieting and exercising will not be enough.
There are no magic pills, fad diets or superhero trainers out there. It is up to you to get educated on how and to follow it relentlessly! It must be integrated into your lifestyle. The question is, what program will work and whose advice do you follow? There is a well of information out there, but so many systems lack some key factors that people want to improve. A popular one is how to get rid of ugly cellulite. This is all a part of toning the body and clean eating.
However, not everyone has the endurance or motivation to stick with any program and half will most likely drop off after 4-6 weeks when they are required to actually step up mentally. Today, we are a society of instant gratification. If it doesn’t work in a few weeks, we get frustrated and move on to what we want to believe is the next best thing or just give up for a while.
It takes mental fortitude and patience to succeed at any goal. Body fat is takes time to reduce so some endurance is required. Stopping and starting programs can also wreck havoc on the Basal Metabolic Rate (BMR). Many dieters tend to be off and on various low calorie diets, which makes it harder for them to lose weight. When the body goes into starvation mode it also gets fatter. If a client over exercises, they will start to release cortisol, which in turn leads to more body fat. Alcohol does the same thing. Quickly the body shifts into protective mode. This is to prevent it from overloading the organs (liver, kidneys). The hormonal system begins to secrete specific hormones to protect the body. This is where the release of cortisol kicks in. Cortisol is the culprit for belly fat and will make fat and weight loss very difficult.
Here are some guidelines for you to try, in order to get your body fat down:
In reference to CARDIO
- You need 40 mins of cardio if you want to target body fat and start to burn.
- If you are trying to lose weight you must do cardio for up to 1 hour daily or even 2 hours split up throughout the day. If you go for double cardio, never do it all at once. Have a meal in between at least and some down time to prevent the release of cortisol. Never do cardio over an hour, unless you are an endurance athlete and how your abs look doesn’t matter. It will push your weight down quickly. This is extreme, but it does work. However, if you keep the diet tight, you shouldn’t have to exercise intensely.
In reference to Resistance Training
- To lose body fat, you need some form of resistance training – even if it is your own bodyweight. However, if you are pushing just your own bodyweight and not using any weights, you may not be challenged enough. If it’s challenging you and you are feeling “the burn” it is working!
It is important that you change the weight and resistance levels or your body will NOT CHANGE. There is no cheating this and why so many stop growing lean muscle, loose muscle or plateau. If you lose muscle you will quickly grow body fat. YOU CAN BE SKINNY with a lot of body fat. This is called “skinny fat”.
In reference to Nutrition
- Too few of calories or getting less than your RMR (resting metabolic rate) will lead to losing muscle and in turn you will gain body fat. Eating less is not the way to lose body fat, you will lose weight, but you will gain fat. You don’t want to lose muscle because what will be left are saggy skin and no tone.
- Eat Every 2.5 – 3 Hours – this is not to make life difficult, it is science. If you don’t you begin to store body fat it is a survival mechanism that the body does whether you like it or not. Skipping meals, especially breakfast is a major no-no.
- If you don’t eat enough protein for your weight you will not be able to grow muscle. You don’t grow muscle you don’t lose body fat. You again will lose weight when you lose muscle, but again do you really want loose skin, more body fat etc. just to lose weight.
- Diet’s Don’t Work – this is a lifetime of eating this way if you want a lifetime of maintenance or looking your best. Going on and off sound programs that are systemized long term is a big mistake and you are in denial if you think you can do this without consequences.
- If your digestive tract is full of toxins and your enzymes are not able to do their job effectively you will not get the nutrients you need.
- Fat Free Is Bogus – You need healthy omegas (fats) not the bad kind. Fat free foods are often loaded with chemicals and substitute additives.
- Eat oOrganic Or Natural Foods – If you are full of toxins, your cells are not being fed whole nourishing foods, than you are in a preconditioned state for only one thing – disease and obesity.
- If you don’t manage your life in a more organized way, you will not follow anything long. Until you learn to direct your own ship and lead the way within your life and ensure no matter what you schedule your own needs in you will never get the results you desire.
- Cortisol leads to a lot of body fat and this is released when you OVERTRAIN, are anxious, Ill etc. Managing your stress levels is key in order to get great results. Stress will make your hormones a hot mess and your body will become one too.
- If you approach things in a way that is manic and do not ease into things realistically, you will wind up with the polar opposite. This is when you find you have to drop off because of an injury. It’s never smart to start a program going too hard too fast. Work with your conditioning levels, not against them, just a little push. Work from where you are. I know you may panic when you gain a lot of body fat or weight, but it doesn’t come off overnight. You will have to be patient while in “body prison”. You got yourself there and you can get yourself out, but you now have to pay your dues. Buckle up and enjoy the ride.
Other words of wisdom
- Body fat does not come off overnight. You must be consistent and build the mental endurance to shed it at a 1-3% per month rate for healthy long-term results. This way of eating and exercising must become ingrained in your lifestyle. You will always have to work towards keeping it down.
- Eating out is fine, but if you are getting too much sodium, sugar and carbs, it is working against you. Be wise about where you go and the selections you make. You should give yourself a cheat meal sometimes, but not all the time!
- You don’t really need any starchy carbs to live on. Ditch all forms of breads, cereal and rice, unless they are gluten-free. These were created as fillers since good quality food at one time was scarce. We need organic nutritious food in order to feel satiety and not “filler” foods. These foods serve little purpose when it comes to nourishment unless you choose whole grain. Save your gut and calories and get a supplement for fiber or eat more vegetables. The need for carbs is totally psychological.
- Starchy Carbs are what are causing disease because our DNA cannot process them. If you are going to eat them YOU MUST BURN THE CARBS OFF. If you don’t workout everyday, you have to understand you are not burning off carbs…. they turn to fat and so do all forms of sugars including fruit (fructose), dairy (lactose) and sugars (sucrose). The best time to eat the bad stuff like carbs, sugars and sodium, if you must, is right after your workout, when your sugar levels drop and your sodium levels are lower. You also don’t want to eat carbs before you exercise. If you do, you will burn sugar not fat when you are training.
Your efforts will only work when you get organized and stop playing games with yourself hoping for an easy way out. The worst game we play with ourselves is to IGNORE IT and AVOID it. Body fat gets worse and it will have you wishing you had not let it come to this. There is no perfect time to start. Learning how to manage your time is key. You must work in your meals every 2.5-3 hours and eat the things that trigger fat burning hormones.
There is not one exercise or one way of eating (low carbs high protein, Weight Watchers, Atkins, South Beach, these are all fad diets that may work, but short term. It is a combination of things that work. Allow a professional who understands the way food and exercise work to manipulate the body into balance to help you reach your goals. Be sure you are asking questions and learning along the way. It’s your body and you will be responsible for taking care of it the rest of your life. Great symmetry makes for a great body and ideal health. Too much fat is simply not health and creates imbalances to the body and health.
The Benefits of Colorful Fruits & Vegetables
The majority of people know that eating five servings of fruits and vegetables a day is very important.
By eating fruits and vegetables of a variety of different colors, one can get the best all-around health benefits. Each different color fruit and vegetables contains unique health components that are essential to our health.
Fruits and vegetables are very important to our health because they are whole foods, created by nature, that are rich in a large amount of nutrients. The processed foods that we so commonly eat, can never compare to the health benefits provided by strawberries or broccoli, which have fiber, vitamins, and enzymes built right in.
Eating plenty of healthy vegetables and fruits helps prevent heart disease and strokes, diverticulitis, control your blood pressure, prevent some types of cancers, and guards against cataract and macular degeneration or vision loss.
Red Fruits and Vegetables
Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.
Orange and Yellow fruits and vegetables
Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.
Green vegetables and Fruit
Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.
Blue and purple fruits and vegetables
Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.
White fruits and vegetables
Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.
Chart of Colored Vegetables and Fruit
(See bottom of page for printable chart)
|Green – Artichokes, Arugula, Asparagus, Avocados, Broccoflower, Broccoli, Broccoli rabe, Brussel sprouts, Celery, Chayote squash, Chinese cabbage, Cucumbers, Endive, Green apples, Green beans, Green cabbage, Green grapes, Green onion, Green pears, Greenpeppers, Honeydew, Kiwifruit, Leafy greens, Leeks, Lettuce, Limes, Okra, Peas, Snow Peas, Spinach, Sugar snap peas, Watercress, Zucchini|
|White – Bananas, Brown pears, Cauliflower, Dates, Garlic, Ginger, Jerusalem artickoke, Jicama, Kohlrabi, Mushrooms, Onions, Parsnips, Potatoes, Shallots, Turnips, White Corn, White nectarines, White peaches|
|Red – Beets, Blood oranges, Cherries, Cranberries, Guava, Papaya, Pink grapefruit, Pink/Red grapefruit, Pomegranates, Radicchio, Radishes, Raspberries, Red apples, Red bell peppers, Red chili peppers, Red grapes, Red onions, Red pears, Red peppers, Red potatoes, Rhubarb, Strawberries, Tomatoes, Watermelon|
|Yellow/Orange – Apricots, Butternut squash, Cantaloupe, Cape Gooseberries, Carrots, Golden kiwifruit, Grapefruit, Lemon, Mangoes, Nectarines, Oranges, Papayas, Peaches, Persimmons, Pineapples, Pumpkin, Rutabagas, Sweet corn, Sweet potatoes, Tangerines, Yellow apples, Yellow beets, Yellow figs, Yellow pears, Yellow peppers, Yellow potatoes, Yellow summer squash, Yellow tomatoes, Yellow watermelon, Yellow winter squash|
|Blue/Purple – Black currants, Black salsify, Blackberries, Blueberries, Dried plums, Eggplant, Elderberries, Grapes, Plums, Pomegranates, Prunes, Purple Belgian endive, Purple Potatoes, Purple asparagus, Purple cabbage, Purple carrots, Purple figs, Purple grapes, Purple peppers, Raisins|
The phrase “eating a rainbow” of fruits and vegetables is a simple way of remembering to get as much color variety in your diet as possible, so that you can maximize your intake of a broad range of nutrients. The colors of fruits and vegetables are a small clue as to what vitamins and nutrients are included. By getting a variety of different colored fruits and vegetables, you are guaranteed a diverse amount of essential vitamins and minerals.
According to the food pyramid potatoes are not counted as a vegetable, as they are consist mostly of starch and should be consumed sparingly.
Freezing Fruits and Vegetables:
To preserve for consumption during the winter or off season see which fruits and vegetables you can freeze.
The nutrients found in the above fruits and vegetables have a significant impact on our health.
Quercetin, which is found in apples, onions and other citrus fruits, not only prevents LDL cholesterol oxidation, but also helps the body cope with allergens and other lung and breathing problems.
Ellagic acid, which is mainly found in raspberries, strawberries, pomegranates, and walnuts, has been proven in many clinical studies to act as an antioxidant and anticarcinogens in the gastrointestinal tract. This nutrient also has been proven to have an anti-proliferative effect on cancer cells, because it decreases their ATP production.
The best-known of the carotenoids, beta-carotene, is converted into vitamin A upon entering the liver. Although being known for its positive effects on eyesight, it has also been proven to decrease cholesterol levels in the liver.
Clinical studies have proven that lycopene, mainly found in tomatoes, may decrease the risk of prostate cancer, as well as protect against heart disease. Lutein, which is found in blueberries and members of the squash family, is important for healthy eyes. However, it does support your heart too, helping to prevent against coronary artery disease.
Along with the above stated nutrients, there are even more nutrients found in fruits and vegetables that provide a great deal of support to our body. Almost everyone has heard of vitamin C, which keeps our immune system strong; speeds wound healing, and promote strong muscles and joints. This nutrient is scattered throughout the spectrum of fruits, but commonly associated with oranges and other citrus fruits. Potassium, which is the nutrient most Americans are deficient in, does great things for our hearts, and lowers blood pressure.
Another good food component many people don’t get enough of if fiber, found in fruits, vegetables, and whole grains.
Flavonoids, which include anthocyanins, flavones, isoflavones, proantocyanidins, quercetin and more, are found almost everywhere. They are responsible for the colors in the skins of fruits and vegetables and help to stop the growth of tumor cells and potent antioxidants. They also can reduce inflammation.
Beta-glucan, found in mushrooms, stabilizes and balances the body’s immune system by supporting white blood cells. EGCG is found in tea and has been shown to reduce the risk of colon and breast cancer. It boosts the immune system and encourages T-cell formation, which defends our body against sickness and disease.
Bioflavonoids, which are found in citrus fruits, are considered a companion to vitamin C because they extend the value of it in the body. These nutrients have the capabilities to lower cholesterol levels and support joint collagen in arthritis cases.
The number one excuse for not eating the required five servings of fruits and vegetables each day is they are too expensive. However, as compared to the amount of money spent on prepackaged, processed, and fast foods, most fruits and vegetables (with the exception of those that are not in season) are not all that expensive.
Because frozen fruits and vegetables retain the majority of their nutritional value, they can be an excellent alternative when certain foods are out of season.
Someone who is not able to eat five servings of fruits and vegetables each day can also drink fruit and vegetable drinks in their place. Although this shouldn’t become a habit, fruit and vegetable drink mixes can be an excellent substitute when you’re rushed or traveling.
The need for fruits and vegetables in our diet is growing rapidly with the type 2 diabetes, heart disease, and high cholesterol, hypertension that result from the “Typical American Diet” of fatty meats, processed sugars, and refined grains.
Great fruit drink Mixes and vegetable mixes can be found at your local health food store or internet health food store.
Fruit and Vegetable Color Chart you can Print out.
Right click the chart below and select print.
Check out this link to 19 Awesome Tips and Tricks to Freeze Vegetables created by ElectroSaw HQ!
Burn 500 Calories with this Intensive Workout
We all get caught up with our daily routines: work, shopping, taking care of the family, rinse and repeat! It’s nice to take some time for yourself to unwind and recharge, but where is this time? Trying to squeeze in a workout seems to be challenging to say the least. However, you don’t need hours of exercise to get a great burning calorie workout.
This 30 minute intensive workout will not only get you huffing and puffing, it will burn 500 calories in the process 🙂
- Kettlebell Swings 4 x 20 reps
- Superset with Barbell Full Squats 5 x 6-8 reps
- Superset with Conventional Deadlifts 5 x 3-5 reps
- One-Arm Dumbbell Rows 3 x 10 reps each side
- Superset with One-Arm D-Bell Bench Press (on incline) 3 x 10 reps
- Band Standing Abductions 2 x 20 reps each side
- 20 Minutes Elliptical Machine (Tabata Circuit) – Do 20 seconds going all out with high intensity and then slowing down significantly for 10 seconds and repeating until the time is up or the 500 calorie mark is reached!
30 mins – 500 calories
The Health Benefits of Ginger Turmeric Tea
Ginger is a flowering plant native to Southern Asia. It’s the root that you’re most likely familiar with – it’s often used as a flavouring in food and a traditional remedy. Ginger has a hot and spicy taste used in recipes across the world – from Indian chai masala to a palate-cleansing sushi accompaniment in Japan.
Ginger’s most-known medicinal use is as a folk remedy is for for nausea, diarrhoea and gas. I give my kids ginger candy to relieve their travel-sickness on road trips and it seems to work well. It has also been used as a treatment for colds and respiratory symptoms. (source 1, 2)
Turmeric is a herbaceous perennial plant in the ginger family. It’s native to India and the root is a common component of Indian cooking – especially in curries. The root is boiled, dried and ground into a yellow-orange spice powder before use. It has an earthy, peppery flavour.
It has been used as a dye due to its strong pigmentation but the most famous use is as a traditional health remedy. Turmeric is part of the ceremony in Indian wedding culture to soften the skin. In Ayurvedic remedies, turmeric treats indigestion, colds, liver ailments and skin sores. (source 1, 2)
Not only are ginger and turmeric great on their own, but they actually work better together. Like many natural substances, the different phytochemicals present interact with each other for increased potency. Compounds called gingerols in ginger act as bioenhancers (source). This means that they help your digestive system absorb other compounds. Since the main active component of turmeric – curcumin – is poorly absorbed on its own, it’s likely that consuming it with ginger helps the process along.
Check here how to prepare turmeric mask for acne and skin health
The Health Benefits of Ginger Turmeric Tea
1. It may increase lifespan
Let’s start with the most impressive claim, shall we? A study in fruit flies (I know, not exactly similar to humans but they’re frequently used because of their short lifespan to study generational changes) showed that the compound curcumin in turmeric increased lifespan significantly. (source)
2. It has anti-inflammatory properties
A study in the journal Oncogene compared the anti-inflammatory power of turmeric with conventional drugs ibuprofen and aspirin. It was found to be stronger and with fewer side effects. (source) Ginger has also been used to treat inflammatory conditions such as arthritis and ulcerative colitis.(source)
A study measured this effect and found that curcumin “significantly reduced” signs of inflammation in rheumatoid arthritis. It may even prevent arthritis from developing in the first place. (source) If you suffer from chronic inflammation, drinking a cup of ginger turmeric tea every day is a great idea.
3. It can help manage diabetes
Turmeric has an effect on blood sugar and insulin. One study found that its blood sugar-lowering abilities are much stronger than a common antidiabetic drug. If you’re already taking a medicine for diabetes, check with your doctor before adding ginger turmeric tea to your routine. (source)
4. It has anti-cancer properties
So many foods on the market these days claim to have anti-cancer powers as a selling point. But the science backs this claim up when it comes to ginger turmeric tea. A study published in the British Journal of Cancer found that ginger and turmeric extracts had the ability to inhibit the growth of cancerous tumors.
Ginger has shown to be useful for women suffering from ovarian cancer whereas turmeric may work against bladder and lung cancer. Both plants have antioxidant properties that may be responsible for these effects. (source 1, 2, 3)
5. It boosts brain repair and prevents Alzheimer’s
A study in animals showed that turmeric can increase neural stem cell growth in the brain – an important factor for self-repair. Other research showed that curcumin in turmeric may slow buildup of beta-amyloids – destructive substances involved in the brains of those with Alzheimer’s patients. It also helps with inflammation in the brain in Alzheimer’s. (source)
6. It aids digestion, nausea and vomiting
Most of us have heard of ginger to relieve motion sickness or upset stomach. This effect has been attributed to the compounds shogaol and gingerol present in the root. (source) Ginger relaxes your gut muscles allowing food to move smoothly through your digestive system. (source)
Turmeric may help with indigestion – reducing symptoms such as bloating and gas (source).
7. It improves heart health – prevents stroke and heart attack
Ginger helps prevent blood clots, which are involved in stroke and heart attack. Be careful though, if you’re taking any medicines for this it can be a major interaction. Check with your doctor if this is the case. (source)
Curcumin in turmeric also has the power to lower your cholesterol! It’s been suggested that taking turmeric along with anti-cholesterol medicines such as statins leads to an enhanced effect. (source)
8. It fights infection
The Journal of Microbiology and Antimicrobials compared ginger’s antibacterial ability with that of common antibiotics. It was found that ginger had more power to kill staphylococcus aureus and streptococcus pyogenes than conventional drugs. (source) Curcumin is one of the strongest herbal antifungals too – more potent than ginger, clove and oregano. (source)
9. It helps improve mood and fight depression
A study in India tested curcumin in 60 volunteers with major depressive disorder. It was found to have similar efficacy to the drug Prozac, without the unpleasant side effects. (source)
10. It improves skin quality
Turmeric has been used as a traditional remedy for skin conditions for years. Its antibacterial properties make it helpful for acne and the anti inflammatory properties ease redness and irritation. As well as drinking it in your tea, why not use some turmeric to make a natural face mask? (source)
Check here what are the health benefits of yerba mate tea
How to Make Healthy Ginger Turmeric Tea
- 1 cup water
- 2 teaspoons ground turmeric
- 1 teaspoon grated ginger
- Honey or stevia to taste
Heat the water (not boiling) and slowly add it to the turmeric and ginger in a cup, making a paste at first. When the tea is thoroughly mixed, add honey or stevia to sweeten. You will need to stir this before drink as the ginger will settle to the bottom.(source)
- 1 cup almond milk
- 2 teaspoons ground turmeric
- 1 teaspoon grated ginger
- Honey or stevia to taste
Put the cup of almond milk into a pot and heat it over the hob. Add a small amount of milk to the turmeric, ginger and sweetener and mix until there are no lumps present. Then add the rest of the milk.
Because the components of this tea have such potent medical properties, it follows that they can interact with prescription drugs in a similar manner. If you take a regular medicine or have an ongoing health condition, check with your doctor or pharmacist before taking ginger turmeric tea. If you are taking blood thinners, you must avoid ginger and turmeric completely.
I was really blown away by the amount of hard scientific evidence supporting the health benefits of ginger turmeric tea. I think it’s worth drinking regularly for these effects, and the delicious flavour. I recommend it to all my friends and hope you enjoy it too!
Source: Health Ambition
IS CARDIO KING FOR FAT LOSS OR IS WEIGHT TRAINING THE WAY?
The one thing we can all agree on is there is a lot of controversy about CARDIO vs. WEIGHTS and what is best to do for fat loss. What is the way and why is there so much controversy over CARDIO? Is cardio one of the keys to success or is it a waste of time? There are trainers, gym goers, bodybuilding and fitness professionals that all seem to be full of one thing and that is mixed opinions.
There seems to be two teams out there. TEAM CARDIO & TEAM WEIGHT TRAINING. If you follow fitness folks on SOCIAL MEDIA you will see a lot of information and opinions related to CARDIO and WEIGHT TRAINING. At gyms, you will see cardio junkies trying to lose weight going at it class after class. You will also see the weight trainers slamming the weights going heavy and harder never stepping on a piece of cardio equipment. So what is the method that helps with fat loss, weight loss and the gain of muscle? Can both be great for all? Or is one better than another? Is it possible they can be used for different purposes?
As a fat loss expert, here are some examples of questions people often have:
“Should most of my time be spent focusing on cardio or weights?”
“If I am doing cardio and lifting weights which should I do first?”
“How much cardio should I be doing?”
“Should I eat before I do my cardio exercise?”
There is a difference when it comes to fat loss vs. weight loss. This alone needs to be considered for an understanding of what method will work best when it comes to the results you are trying to achieve. The purpose of this article is to address the questions associated mainly with cardio and how it can play a roll in your results. Many people are uneducated about the who, what, when, where and how to do it. A framework is important in order to ensure your will be successful reaching your goals.
What is better to do lift weights or do cardio?
As a whole, many studies find that both cardio and weightlifting can both contribute to weight loss by helping to create a caloric deficit. However, weightlifting often results in a significantly greater change body compositions during weight loss compared to just doing cardio alone.
In fact, a recent meta-analysis of over 200 studies on diet and exercise concluded this:
“Intensity of cardio has no effect on fat loss, yet a recent meta-analysis has found that high-intensity cardio interferes less with muscle size and strength gains than lower-intensity forms of cardio. (Wilson, J.M., et al., Concurrent Training: A Meta Analysis Examining Interference of Aerobic and Resistance Exercise. J Strength Cond Res, 2011.)
For an individual to change his body compositions there needs to be progressive weight lifting. Cardio can be a great tool for helping to create a caloric deficit and keep weight loss moving. This also allows an individual to have more calories throughout the day rather than having to sustain a very low calorie diet, as well. This prevents a negative impact on their BMR (Basal Metabolic Rate). Your BMR is s an estimate of how many calories you may burn if doing nothing and resting for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating. If you go under your BMR, your body will burn muscle and start to gain fat. Doing this will not have you burning body fat, but muscle. Your metabolism will slow down and not work for you, but against you. The importance of this has a lot to do with when to do more or less cardio or strength training. It is relative to how many calories you are eating each day. If you are over and above activity wise than the amount of calories you put in your body, you may find nothing is working. It’s a pillar to eat the right amount of calories and macros to ensure you are supporting what you are trying to achieve with exercise and to be able to sustain it endurance wise.
When it comes to resistance training vs. endurance training, resistance training is the more effective way to lose body fat, overall. Moreover, the change in body fat was greatest when resistance training is performed progressively utilizing whole body and free weight exercises with loads > 75% 1RM, as studies show. (Clark, J.E., Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18-65 years old) who are over fat, or obese; systematic review and meta-analysis. J Diabetes Metab Disord, 2015. 14: p. 31.)
HOW MUCH CARDIO EXERCISE SHOULD YOU BE DOING?
In order to lose weight, an individual needs to reduce daily caloric intake and/or increase activity. This is weight loss 101. We all know that. But, weight loss is not enough alone. The reason being is because when you just lose weight and you don’t maintain or grow muscle you risk gaining body fat, holding more water retention and gaining fat and weight. The growth of muscle helps you reduce body fat, which helps you become leaner and tighter. When you have the formula for success your body reflects that. The gain of muscle also gives you the strength, conditioning and has a metabolic effect your body needs to drop fat. If you don’t condition your body and build your foundation for strength, you will find it takes time to see change. If you don’t work on conditioning levels and get yourself in shape nothing will change and if it does, not for long. You need energy and to be able to expend a certain amount of energy in order to make a dent in your body. If you aren’t in good shape than how will you burn enough calories or work hard enough to build the strength so you can grow muscle and lose fat? There is no cheating the system because it’s science based and your body reacts to the chemistry of food with your activity, not just because we want it to.
An interesting fact that many may argue is that cardio is not a condition that must be in place to see weight loss. You can lose weight just by lowering your calories right? You don’t have to exercise at all. You just raise your activity and walk so many steps and you now are on a weight loss program. Many don’t understand why after all that effort the weight comes back on with a vengeance. It happens quickly? It will store fat to compensate from the loss and lacking of muscle. When you put fat on your body, you also will have more water retention!
Cardio is helpful in order to keep from being on a very low calorie diet, which leads to metabolic syndrome, where you can no longer lose weight easily. Your body if it has been eating 1200 calories for years and you are below your RMR (RESTING METABOLIC RATE) now requires 500 less to lose weight. That is not healthy nor can you grow muscle on a low calorie diet. You cannot lose fat, gain muscle and lose weight all at once. You must have a decent amount of calories to shape your body and grow muscle so you become a FAT BURNING MACHINE. If you have a good amount of calories on your diet than it can help to do more cardio. This can help create an energy deficit so you burn more calories. This may allow the individual to eat a bit more food and giving them a nice healthy meal plan that will lead to success long after the diet is over! Your metabolism won’t be shot and your BMR will remain in a realistic place making your body work better for you and not against you.
CAN CARDIO AFFECT MY MUSCLE GAINS?
The answer is YES! If you are in a fat loss phase it is likely you will impair you ability to grow muscle or even lose some. This is why bodybuilders do a “bulking” phase to grow a lot of muscle. After this they tend to cut calories and increase cardio to lean out. A meta-analysis examining the effects of adding cardio to a resistance training plan found that the more cardio an individual performs and the longer the duration of the cardio sessions the more it interferes with muscle size and strength gains. It’s important to phase your program and separate the two or treat the gains and fat loss as two separate plans. The muscle-gaining plan would have more calories, less cardio and more strength training with heavier resistance. The fat loss phase would possibly have fewer calories, more cardio and lighter weights.
QuickFitRx can help you build your Blueprint for successful fat loss and the gain of shapely lean muscle. Get your program by signing up today! Go to: QuickFitRx to learn more
I HAVE BEEN TOLD NOT TO DO ANY CARDIO BY SOME TRAINERS, SHOULD I SKIP IT?
While toning and trying to lose weight, cardio is a great tool. It can also stimulate HGH (human growth hormone levels) in the body to ensure muscle growth. It should support weight training when handled correctly. However, it is good to minimize the amount of it during a muscle growth stage and keep it low. Adding more cardio time over time is the best approach. Overdoing the cardio, early on in a program, will cost an individual the ability to gain muscle if that is the goal. If the individual needs fat and weight loss, in the beginning this is a supportive measure to bring down size. Muscle gaining should be the focus again at some point shortly into the program to ensure the balance of fat loss, weight loss, shaping, toning and gains.
WHAT TYPE OF CARDIO SHOULD I BE DOING?
There are so many approaches to cardio. Here are some methods you may find available at your health club or on videos online, the truth about what type YOU NEED TO DO FOR FAT OR WEIGHT LOSS is BELOW:
Cardio Equipment (i.e. treadmill, stair mill, elliptical)
Tabata Classes – use light weights to make it more cardio and less strength
YOU ARE NOT GOING TO BELIEVE WHAT I AM GOING TO TELL YOU. There are no statistics or evidence that proves that one type of cardio is superior to another for fat loss. So just get your cardio in however you enjoy it or feel up to doing it! Try to stay in your fat burning zone for best results!All forms of cardio reduce the performance of a weight lifting sessions when it is done BEFORE it. This is a proven fact. It is always best to do your cardio AFTER you resistance training, this is in order to, ensure you can give you weight training it’s best. There is also another benefit to doing cardio post resistance training. This is to break down the build up of lactic acid. It can aid in better recovery.
QuickFitRx can help you build your Blueprint for successful fat loss and the gain of shapely lean muscle. Get your program by signing up today! Go to: QuickFitRx to learn more
HOW INTENSIVE SHOULD MY CARDIO BE?
The benefit of doing cardio at lower intensity is because a greater percentage of fatty acids are oxidized for energy during lower intensity forms of exercise, whereas a greater percentage of carbohydrates are oxidized during higher intensity forms of exercise. Many of us choose cardio based on our preference. Our trainers make decisions based on our lifestyle and goals.
The truth is that even the “fat burning” heart rate zone doesn’t result in a more efficient fat loss. Even that is a myth. However, keeping your heart rate there may give you more endurance for steady state cardio sessions that you utilize to burn more calories over time without having to over do it. Some people are not candidates for plyometric and HIIT because of their joints, age or ability.
IS THERE A BENEFIT TO DOING HIIT – High-Intensity Training as a form of Cardio Exercise?
It is TRUE that high-intensity cardio interferes less with muscle size and strength gains than lower-intensity forms of cardio. This is because it creates muscle adaptations that are more related to weightlifting than cardio. It is a great way to maximize muscle retention during a fat loss phase.
One item that is often overlooked is that high-intensity cardio exercise is more demanding and difficult to recover from. In addition, it may also increase the risk of injury, especially in those who have a history of joint issues. Again, not everyone is a fit for HIIT!
The only way you can benefit and get maximum muscle retention during a fat loss phase using this is by doing it with the right amount of intensity. If you can’t than it will have no benefit to you and you could end up in bad shape as a result of OVERDOING IT. This is when lower-intensity forms of cardio exercise are suggested. The bottom line here is that the intensity of cardio depends on what will make an individual want to stay consistent with their exercise plan. What is going to keep them motivated over time? In some cases, especially those over 35, it should not over use their joints. Some have a long way to go when it comes to fat loss and they will need strong joints and muscles. This is the only way they will be able to expend the energy needed to burn calories and create the deficit needed for fat loss and/or weight loss.
SHOULD I DO FASTED CARDIO?
We now here about exercising while fasting 4 hours or more before exercise. Some perform cardio in the morning before they eat anything. They believe that in a fasted state they will burn more body fat.
Looking at the scientific literature, fasted- and fed-state cardio exercise has shown to burn the same number of calories per session. It’s sad to think how many hungry people are out there doing cardio this way because their “trainer” or someone told them this is the way. If you are hungry in the morning, eat your breakfast, but don’t make it full of sugar. It is true that if you eat sugar or high carbs prior to doing cardio that you will burn sugar and not fat! You want to be a fat burning machine, now don’t you? Get something like protein and veggies or a protein shake and a healthy fat.
QuickFitRx can help you build your Cardio & Weight Training for successful fat loss and the gain of shapely lean muscle. You will be provided with a meal program that makes sense to the exercise you are doing. Get your program by signing up today! Go to: QuickFitRx to learn more.
IMPORTANT FACTS ABOUT YOUR DAILY CALORIC EXPENDITURES:
ASIDE FROM EXERCISE, you also need to know about Totals for Daily Caloric Expenditures. This will help you understand how many calories to burn while being active. If you are way below some of the numbers you need to succeed, you are wasting muscle. Your body starts to cannibalize itself. You are actually wasting your time and a tone of energy doing all that exercise without the right nutrition in place to support it. Do you know how many calories make sense to eat based on your effort while training with weights and/or doing cardio? There is a lack of understanding about this amongst many. This is exactly why you see so many people doing 2-4 classes a day or overtraining at gyms. It’s when nothing changes or their situation quickly gets worse that they realize they have no clue about what they are doing and they take desperate measures to not eat or to do more exercise. This is where an educated professional can streamline everything!
QuickFitRx will do the math for you. You don’t have to worry about the calorie, macro counting or expenditures because it is figured out for you. We teach you what you need to maintain once you achieve your goals. It’s a recipe for successful fat loss and the gain of shapely lean muscle. You will be provided with a meal program that makes sense to the exercise you are doing. Get your program by signing up today! Go to: QuickFitRx to learn more
When your body enters a calorie deficit (too low of calories), the body adapts to prevent excessive weight loss and start to store fat. This is done in an effort to maintain homeostasis. This is so it can stay alive. Now what happens is you reduce NEAT (Non-exercise Activity Thermogenesis (NEAT) – Calories burned from all other activity during daily life. NEAT includes calories burned through involuntary activities such as fidgeting, activity performed while working, grocery shopping, doing housework and any other activity performed outside of the gym.)
Things like NEAT make it almost impossible to count calories or know how many you will burn each and every day. So most calorie and macro based programs are estimates based on your height, weight and age that determine your BMR.
Do you know what your Resting Metabolic Rate is? – The number of calories burned at rest to keep you alive. Click here to find out your RMR.
Do you understand Exercise Activity Thermogenesis and how many calories you burned during your exercise? By increasing the amount of formal cardio your do during a fat loss phase your are increasing your exercise activity thermogenesis. You are simply increasing heat in your body and in turn you burn more calories.
If you want ahealthy metabolism, it is important not to maintain a calorie deficit too long or exercise over the amount of calories you consume each day. Another negative thing is to keep your body in ketosis for a length of time. This is when you go on a low carb/low sugar program and your body burns it’s own fat. What the body needs is cycling for a variety of foods, macros, calories and nutrients. When you remain in a state of ketosis your hormones start to over work and the second you eat carbs again your store more fat than usual. Ketosis has its benefits, but it’s not suggested for over 2 weeks at a time and is not to be over used. The best approaches are those you will stick with longer term that do benefit you and your health. Generic bodybuilder programs that put your into ketosis right away are common and will create an adverse effect on your body over time. An individual will quickly hit a plateau and find their body stops responding. Eventually, they gain weight because the body goes into starvation mode. You also start to feel cognitively impaired because your brain needs and craves more healthy natural sugars. This is why you will see many in the sport of bodybuilding or those on diets gaining fat and weight right back and sometimes double.
IF YOU GET ANY TAKE AWAYS FROM READING THIS ARTICLE, I HOPE YOU DIGEST THE FOLLOWING:
* Use Cardio as a tool to create an energy deficit along with a reduced caloric intake. To preserve muscle mass, the focus of the time spent in the gym during a fat loss phase should be resistance training and if you do cardio go for HIIT or something with Cardio & Strength Intervals like Tabata.
* Moderate your cardio starting with less time, gradually increase the time, but don’t over do it when you wan to shape or grow some muscle. Give yourself breaks from so much cardio and spend time growing. Add cardio in during the appropriate phases.
* Know your BMR so the calories are in place to support both of these efforts. The muscle gain formulas are different than the fat loss formula. Treat these as two different situations. Check here to learn more about your BMR.
* Do Cardio you enjoy knowing that there is no “best” cardio for fat loss. Spice it up by making it a variety. This way you don’t get bored and give up on your goals.
* Always lift your weights first before cardio. If you want to do them together in a class, do it! And save yourself time.
* If you like eating breakfast before you do cardio, eat! There is nothing that proves that not eating is beneficial. This personal preference rather than a real rule. Ask your trainer where the proof is if they insist and you like eating!
* Keep your everyday activities in place to help reduce declines in energy expenditure through NEAT. And don’t over cut your calories ever. Know your BMR and know what amount of calories it takes to grow muscle and what amount it takes to lose weight. Be sure you don’t over train and make yourself a train wreck trying to get results only to wear your body and joints out. Find the balance.
If you want to learn more about dieting for fat loss and the gain of lean muscle. Check out this article on our blog: How to Cycle Your Calories for Weight Loss
Michelle Johnson, IFBB Pro & Fitness Expert
See my Bio by clicking on this link here: MICHELLE JOHNSON
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