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Viewing entries tagged
healthy lifestyle

No Guilt Carbs

No Guilt Carbs

The end of the week brings leg day for me! I usually save my leg day for Saturday to allow for some extra carbs in my nutrition.

Did you know that your carb storage tanks are in your muscles (and liver)? So having some extra carbs on leg day is a great way to build lean muscle. Complex carbs are best (steel cut oats, brown rice, quinoa, sweet potatoes) but this is the day I work in an occasional treat with no guilt!

These are some of the things that my clients are learning as they are going through Refine YOU’s FAT (Fast, Attainable, Transformation) Program.

Little tricks like having your treats work FOR you and not against you is key for success LONG TERM.
Severely restricting your nutrition may be attainable short term, it is not a good long term strategy. Focus on finding techniques that will get you the results and that you can maintain indefinitely.

The next Program begins soon and spots are filling up. If you have any questions, PM me! I would love to hear from you and answer your questions. To check out more information about the program click the link here.

 #fridayfittip #fittip#legday #gym #fitness #workout #muscle#fitlife #fitmom #fitspo #getfit #letzgo#refineyou #gymrat #getfit #getstrong#gymlife #instafit #fitspiration #fitfam#girlswholift #fitfluential #fitnessblogger#indyblogger #findyourstrong #fatloss#weightloss

Intermittent Fasting could be the Answer!

Intermittent Fasting could be the Answer!

Looking for something to boost fat loss?  Are you wanting to make healthier choices? See how intermittent fasting could be the answer!

Fasting…

Well its nothing to be scared of and might be the answer you need if you’ve been frustrated about your hormones, energy level, hunger levels or you’ve tried everything and cant loose those inches!  I’m gonna dive into what it is and why it might help you!  

Intermittent fasting is exactly what it sounds like: short periods of fasting, intermittently.  There are different methods of intermittent fasting but it is usually fasting between 16-24 hrs.  I like to think of it more like an eating schedule.

This goes against Much of what we’ve been taught by the health and fitness industry. We are often told to workout intensely, eat every 2-3 hours, and restrict our calories.

Unfortunately, while this will get results initially, it will also mess with your hormones in some pretty significant ways and eventually slow down your metabolism. I know this because it happened to me, and because medial research has shown that this can have negative effects on your body.

Your body is always in one of two states: fasted or fed. When you eat several meals throughout the day, your body is always in a fed state. While in the fed state your insulin levels are elevated, which makes it more difficult for your body to burn fat effectively and your body becomes dependent on eating frequently.

However, after about 12 hours of not eating, your body goes into a fasted state. When you fast, insulin levels drop and human growth hormone increases. When you increase your growth hormone it helps your body burn fat and gain muscle.

You also increase the function of lipase which helps your body break down fat. Short term fasting also improves your metabolism which allows you to burn more calories which also helps your body burn fat.

Studies have shows that intermittent fasting causes weight loss, loss of inches around the abdomen, AND causes less muscle loss than just cutting calories alone.

Studies have also show that IF (Intermittent Fasting) can improve BP, cholesterol, trigycerides, and inflammation and reduce the risk of heart disease.  IF also has important benefits for brain health and may increase growth of new neruons in the brain and protect the brain from damage. Fasting intermittently also helps your cells get rid of waste material and influences genes that prevent disease.

Bottom line… Intermittent Fasting

  • Helps you burn FAT
  • Prevents muscle loss and breakdown
  • Improves your metabolism
  • Is beneficial to your overall health

Fasting might sound a little scary, but I promise you...it isn’t as bad as it sounds!

There are several different types of intermittent fasting schedules from daily fasting to 24 hour fasts every few days or once a week. In my program, my clients start fasting a certain way and at a specific point in my FAT loss program.  If a person that is used to eating a high carb diet and eating every 2 hours trys to fast… they will be miserable, hangry, and end up giving up and overeating to make up for how hungry they are. 

Therefore, my clients start IF in my program at a point where their insulin has been stabilized and they are already going to their fat stores for energy.  This is when we implement intermittent fasting to boost fat loss and muscle gain.

I will be honest, a lot of clients are apprehensive about beginning to intermittent fast. They are shocked that when they do start, they are not hungry like they thought they would be and it is not as difficult as they thought. We do not eat less when we are fasting, we are just eating all of the calroies in a shorter amount of time.

Intermittent fasting isn’t scary, but a simple way increase your energy levels and turn your body into an effective fat burner.

When you combine, intermitteint fasting, carb cycling, and the correct workouts together you get a HUGE bang for your effort. 

Smarter not harder.  Efficient and effective.  Lasting results and lifestyle changes.  Improveing your health long term.  This is what my program the FAST ATTAINABLE transformation FAT loss program is all about.

I would love to help you on your journey. Whether it be loosing fat, regulating hormones, or learning how to make healthier choices. 

Hope to hear from ya soon! LetzGo!

Kim

More evidence supporting Intermittent Fasting

More evidence supporting Intermittent Fasting

I wanted to share with you the results of a study that has just been published by University of Illinois at Chicago researchers in the journal Nutrition and Healthy Aging. Click here to go to the article.

The study demonstrates that daily fasting is an effective weight loss technique.
This is not the first study, nor the last, that shows the benefits of intermittent fasting. (I don't like using "weight loss" but that is what is used in the study. That is a story for another day.)

In a nutshell, this study was performed on overweight people (average BMI of 35), and just restricted their eating schedule to eating for 8 hours a day and fasting for 16 hours a day. It did NOT restrict what kinds of food they were eating. Just by shortening the amount of time they could eat, helped them lose weight because they were eating less. It was also easier for them to stick to it vs. other fasting techniques.

Obviously, I do not recommend this strategy... eating whatever you want, a bunch of pizza, ice cream, chips, etc. and then fasting the rest of the time. But, it does show that daily fasting, on its own, is a good tool to use in weight loss. 

Intermittent fasting is basically an eating schedule. The clients in my program strategically start intermittent fasting, at just the right time, and eat on this exact schedule... eat for 8 hrs a day and fast for 16 hours. 

Just Imagine... taking this eating schedule (intermittent fasting), and combining it with:
IIFYM (If It Fits Your Macros)
Strategic customized workouts
Carb-cycling?!
You've got it! The best bang for your effort!

Sound too difficult? It isn't, if it is done correctly.
Think you'll be HANGRY? You won't be, if it is done correctly.

If you want to learn more about intermittent fasting and other health benifits of IF check out this video I did awhile back.

If you would like help implementing intermittent fasting or any of the other strategies mentioned into your lifestyle feel free to reach out! You can also visit www.refineyou.co for more information about these techniques and how they may be the answer you have been looking for.

Talk to ya soon!

Kim

All aboard the Almond Train!

All aboard the Almond Train!

If you haven't gotten aboard the Almond Train, you need to do it ASAP!  Find out all the healthy and delicious options almonds provide us!

Looking back at 2017

Looking back at 2017

As the year is coming to an end most of us are reflecting back on the year and looking forward to next year and what it will bring.