July 4, 2015

The Power of Leptin in Weight Loss and Weight Maintenance

I just read an insightful article that I had to share! I want everyone to know! Cause everyone's got one!


Leptin plays a key role in our body's energy usage.

So what exactly is Leptin?

"Leptin is a hormone secreted by your fat cells, with the main job of balancing body weight and energy. It does so in two ways: (1) by signaling to your brain when you should stop eating, and (2) by stimulating fatty tissue to burn off energy." (Barbara Komorek)

Sounds good, right?

Right! Because it means that it will use you excess fat to turn off your hunger and speed up your metabolism by kicking your body into fat burning mode. That is, only if your Leptin is working properly.

Now why is mine not working for a better, healthier body? 

Because, the body has become resistant to it.

What? Why? How?

And then how can I get my Leptin working right again? Is that even possible?
Well, according to Barbara Komorek (a former research scientist, now into helping people live healthy lives), yes, you can get you Leptin working right again!

Causes of Leptin resistance:
Eating high foods for long periods
Crash diets
Consuming too much processed foods
Consuming too much high fat food
Being in starvation mode for too long - like a very low calorie diet for too days in a row
Consuming too many refined carbohydrates
Consuming too many foods with High Fructose Corn Syrup
Consuming too many foods high in sugar

How to Fix the Leptin in Your Body:
Have healthy fats in your diet
Eat lean sources of protein 
Eat fresh fruits 
Eat fresh vegetables
Get 8 or more hours of sleep
Exercise regularly at least 4-5 days a week, even being active every day (doesn't have to be vigorous very day, just MOVE! Fidget. Walk. Pace on them "rest" days.)
Cut back on high fructose corn syrup
Cut back on processed oils 
Cut back on other highly refined food and snacks
"Avoid dramatic reduction of the calories you intake" 
"Never follow a very low-calorie diet for an extended period of time"

I hope this helps! Because this was very insightful and helpful for me too!

Main source for my post was:

May 27, 2015

Spotlight on Push-Ups - 13 Reasons

It's been a while since I lasted posted because, I got too busy, which is great! It means my life life doesn't revolve around a screen.

Anyways, I am going to start giving some spotlight or certain exercises. Where I briefly talk about the benefits doing this exercise in your workouts. And to remind myself why I do them.

Push-Ups. We hate them. We love the. We need them. 

1) enhances upper body strength
2) boosts metabolism - revving your body into a fat burning machine
3) torso stability
4) uses every major muscle - causes every major muscle is needed to execute the move
4) improves posture
5) helps protect shoulders from injury 
6) stretches muscles - like the back and biceps
7) core strenghtening
8) can do anywhere
9) free exercise 
10) gives you positive endorphins - boost ego - feel stronger
11) enhance cardiovascular system - so cardio and strengthening in one!
12) helps prevent lower back pain
13) increased bone mass

May 19, 2015

Tuesday TIP - Eat Clean Like a Nutritionist

What does "Eat Clean Like a Nutritionist" mean? What does it look like?

For starters,
Drink water before and after every meal. Drink water between meals. Hydrate, hydrate, hydrate! Get those toxins flushing out of your system, they're better off in the toilet's system!

Avoid starchy carbs. Eat one serving only after a high intensity training session of at least 15-20 minutes. I don't really feel like 15 minutes is even long enough, but 20 minutes is perfect. 30 minutes is better. 40, 50, 60 minutes or even longer means you can definitely have a serving of starchy carbs - cause your body is going to send it straight to repairing your body after being torn down in exercising - which is great! That's where you're body will start to rebuild itself stronger and to be faster.

Eat at least 1 cup of green veggies three times a day (like breakfast, lunch and dinner). Bonus two you for eating 2 cups!

Eat meat. If you have the option of choosing starchy carbs or meat. Choose meat.

P.S. Aim for Peanut Butter without sugar. The few the added ingredients the better!
So Fifthly,
Have some healthy fat and calcium in your meals. Healthy fats and calcium help get rid of the flabby fat on the waist, arms, legs, wherever else it may be hiding.

And Lastly,
Avoid Cane sugar as much as possible and limit all the other sweeteners too!

Try 1-2 or even 4 days without any sugar! See what happens! How do you feel?

Which by the way, another thing I am learning to remember to ask myself - after every time I eat something, especially something not "healthy" - "How do I feel? Does my body feel great and energetic or sluggish and blah?"

Listen to your body!

I know it's hard! The past few days I have not done such a great job of that but a new day means a fresh start (even though we still have to deal with yesterday's mistakes).

"Today's decisions, decides the future." (Unknown)