Tag: healthy food

Posted on in activity, Fitness, Food, fueling activity, personal growth

My FAT LOSS journey without dieting!

Are you tired of getting weaker and fatter?

I was in 2006.

I said yes to becoming a fitness instructor while looking and feeling like this ⬇️

One year later (2007) I looked like this ⬇️

Two years later (2008) I looked like this ⬇️

Four years later started my own fitness business 2012

2022-Present

I never dieted!  I simply started out by exercising (and getting paid) and then when I saw my belly had lost ZERO I knew it was my eating habits (I had insulin resistance).

So I simply changed my eating habits by learning to eat LOW GLYCEMIC carbohydrates and eventually reversed my insulin resistance.

At one point life fell completely apart and while I did gain some weight, I knew exactly how to reverse it WITHOUT DIETING!

The ENTIRE TIME from 2006 – Present…I average 1800-2600 calories on a very regular basis!

Now I teach ladies how to reverse INSULIN RESISTANCE and take a HEALTH FIRST APPROACH to optimal health and fitness!

These ladies are coming out of this group feeling so CONFIDENT and strong that nothing stops them and their life is completely changed!

If you want to be a part of this…CLICK HERE and please message me with questions.

I am changing the world one lady at a time and I have a goal of over 1000 ladies this year!

These ladies will change their families and we will create a healthier community!

I’ve already made sure that health and fitness is a part of my son’s life!

Posted on in Fitness, Food, fueling activity

Why take BCAA’s ?

BCAA stands for Branched Chain Amino Acids. Amino Acids are molecules that combine to form proteins.

Branched Chain Amino Acids are three specific amino acids that benefit the body in a great way regarding health and fitness. These three are Leucine, Isoleucine, and Valine. These three stimulate the building of protein in muscle.

Amino acids are the building blocks of ALL LIFE.

What does that actually mean? It means, when your body has to use, make, end hormonal processes…it is done by using a host of different proteins which are amino acids and enzymes!. It means, that our immune system uses proteins as fuel. So many that I can not even possibly list them all here.

Many years ago, I read about a study that said those who eat 30-40 grams of protein at breakfast and again at lunch had on average 50% more protein synthesis throughout their entire day!

I realized this is why my good days were so good! I was eating my share of protein early on in the day.

Dr. Stacy Sims is a researcher of women athletes and their specific physiology. I’ve read her book “Roar” and I’ve also taken her menopause course. I’ve learned that these protein requirements are even more important for women than they are for men.

When our female bodies go through the life changes, we need to “already” have lots of circulating proteins in our body.

To endure a virus that attacks us, we need to already have lots of proteins in our body for our immune system to work effeciently.

Women’s bodies work different than a male’s body. They lose weight easier, they tend to eat more junk food without gaining weight easier…we women simply need to be informed and ahead of the game.

I like to focus on no less than 30 grams of protien from wake up to noon. Then I focus on 30 more grams before 3-4 pm. Then more in the evening.

I also supplement with a BCAA drink in the morning, preferrably on an empty stomach so that those proteins can get to work!

I also use BCAA as a drink right after a vigorous training or high activity. This might be a mountain bike trail ride or it might be spring cleaning!

Dr. Stacy Sims recommends BCAA for two reasons…

1. It will help counter some of the central nervous system fatigue and clear some of the brain fog.

2. It also keeps some of the amino acids circulating and a high level in the blood to work with the other food you’re eating to stimulate muscle protein synthesis.

She is also quoted as saying “The thing that people forget is that (BCAA) Leucine crosses the blood brain barrier and helps our central nervous system fatigue and one of the biggest things we have in peri and post menopause is brain fog.”

If you’re ready to start adding protein to your life (there are hundreds more reasons to do so than what I’ve discussed here) CHECK OUT my recommendations page! You’ll find the exact products I use!

Posted on in Fitness, Food

I AM FREE of all addictive substances!

I’m FREE of all addictive substances!  NO MORE DIET PEPSI!

I have A LOT to share about this journey and how I STOPPED MY MIGRAINES but the short of it is this…

Last fall I tried a drink to help a friend out.  I liked it.  But I was just helping a friend out by trying some.   

WHOA, later after it was gone I realized I kept wanting more…so ODD!  

Several clients kept asking about collagen so I decided to get on the wagon and research it.

Wow, lot’s of cool benefits to collagen.  But, I kept desiring more.  SOOO, I ordered more.

What I noticed this time was that I didn’t care that I wasn’t downing my Diet Pepsi!  It’s as if it just didn’t matter.

So, I got inspired.  I’M GOING TO QUIT DIET PEPSI! 

I set my date for Valentine’s Day!  2/14/2023

I prepared my mind.  I prepared my soul.  You have to realize I’ve drank this since I was 16.  

I set myself up with lot’s of my new drink and here we are!  THREE MONTHS DOWN!

I wanted to complete three months because I started getting MIGRAINES more often!

If you want to hear how I stopped my migraines, keep reading.

Otherwise, I have samples now of this new favorite drink of mine that keeps my body filled with ALL THE GOODNESS it needs!

COMMENT ME in the comments and I’ll send you the details!

MIGRAINES…for over 20 years I’ve always gotten a migraine just before my period would start.  No big deal, most of the time it was just a headache but every three months or so it was BAD!  In bed, lights out, no moving.

But I could handle it a few times a year.  Then I passed menopause last year and the migraines had become more monthly but 24 hours and it was doable.  I had accepted that for whatever reason the hormones made it happen.

Then I quit DP (Diet Pepsi) and all of a sudden it seemed the migraines were coming every two weeks, then a couple times a week!  

I was very worried.  Something else was going on.  Some people said “just drink your pop”.  I said NO I’m giving it three months!

I thought that I possibly had a mineral imbalance.  I started researching that.  I also knew for a fact that histamine was playing a role.

One night it became very obvious that this was a NERVOUS SYSTEM issue.

I said to myself “I know that if I allow myself to be open the answers will come” and WALLAH there it was!

I searched up histamine and migraine and the first thing that popped up was an enzyme that metabolizes histamine in the brain.  You can be born without it or acquire it’s absence throughout your life.

HNMT and DAO metabolize histamine in the body.  HNMT specifically in the brain. 

Using methyl donors it takes care of histamine.  But I did a silly thing.

For 20 years I’ve taken my CellSential vitamin/mineral supplement.  I’ve only thought of stopping it twice in my life and both times it took 30 days before I knew I had to keep them.

Last holiday I really thought I was ok not taking them for a while since I wanted to work on some other things.

Well guess what’s in a GREAT cellular nutritional supplement???

You guessed it, methyl donors.  Those silly long names on the vitamin list that we never really know what they’re for…this is one example.

So, if I was born without or happened to lose my HNMT, I now didn’t have a buildup of methyl donors in my system either!  

The trick I’ve been able to use every time and I’ve not had one migraine in about a month now, is diphenhydramine.   Yep, Benadryl.  IT WORKS!  I’ve already started building my system back up with my cellular nutrition and I’m still taking lots of my favorite energy drink for all my other needs.  Soon I won’t have to use Benadryl because I’ll have all the methyl donors I need in my body!

WOW!!  But I FEEL GREAT!  

Posted on in Fitness, Food

WHAT should I eat to be healthy?

Many times people come to me with this questions expecting to hear a somewhat high quality, complicated answer.  

Before I answer, I consider how much I know about the person asking the question…

  • Are they coming from a place of potato chips and french fries?
  • Are they coming from a place of “not” eating much food because food made them fat?
  • Are they coming from a place of “I must eat all organic and expensive choices”?
  • How many times have they tried to “lose weight” or “eat healthy”?

If I don’t know these answers already, I’ll ask a few.

Then this is what I say…

The best and most healthy eating choices are the ones that are the healthiest that you will stick with for life.

If you’re a processed food snacker, I recommend slowly removing the processed food and finding whole food choices to replace them with (over time).  This is more about creating a new habit for your taste buds than anything.

If you’re someone who hasn’t been eating all day in order to keep from getting fat, I will tell you that first you must fuel yourself through your awake and active hours.  Starting to add protein to your morning is a great first step and it also adds calories to your day instead of starving your body.  Then you can begin to make healthier, whole food choices.

If you’re someone who has tried all kinds of fad diets, I’ll share with you that it’s more important to know how many calories your body needs a day and then focus on eating foods that you will stick with for life, NOT for losing weight.  Then manage those calories eating foods that you like and that have a balance of all three macros.

It will not do you much good to eat chicken breast and broccoli for two months and then fall to sweets and junk food for another five.

In general, focus on whole foods meaning, vegetables as close to their natural state as possible.  Lean meats such as chicken breast, turkey and lean beef as well as tuna and salmon.  Healthy fats from almonds, walnuts, olives and avocados and carbohydrates from your vegetables and beans and legumes.  All in all, what your body will tolerate and you will continue to keep as a habit is what you should eat.  Keep your calories in your caloric intake range and exercise for health.

Eating healthy for 30 days, 60 days is great but eating healthy choices that you’ll stick with for months to years is even healthier for your body!

Most things are not inherently bad for the body.  But consistent over indulgence of things not so healthy is where the damage usually comes from.