What can you do…? How can you prevent it…? Live longer for your loved ones!!!!

Posted on by Coachabc

Last week I touched on signs, symptoms, and a little insight into dementia. This week I will go into a little more detail including exercises you can do to help you physically and cognitively. I will also explain what you can add or remove from your diet to try and prevent this terrible illness.

Of course everyone wants to keep their amazing figure and stay healthy. But now with all of the pesticides being added to our food, and the unhealthy conditions our food (meats) are being raised in you really need to be mindful of what goes into your body. You always want to have a hefty amount of vegetables and proteins in your diet, but try your best to go organic. Some say it is a little more costly but if you shop at your local farmers markets and look around at you neighborhood grocery stores it really isn’t that much more. Some foods that you really want to incorporate EVERYDAY are not too different from what you might already eat.

There are 10 main (brain) foods:

  1. green leafy vegetables
  2. other vegetables
  3. nuts
  4. berries
  5. beans
  6. whole grains
  7. fish
  8. poultry
  9. olive oil
  10. wine

And…I know what you’re thinking, WINE… really? But yes a little wine is good for the brain. (Only one glass a day)

Now I will list 5 foods you want to avoid that are doing more harm than good to your brain:

  1. Red meat
  2. Butter and margarine
  3. Cheese
  4. Pastries and sweets
  5. Fried food and fast food

You also need to exercise your brain to keep your gears moving. Incorporating some cognitive exercises on top of your physical full body workout is a great way to stay in a routine. Like they always say “a moving body is a healthy body” and the same goes for your mind.

Here are some great cognitive exercises:

  1. Stay curious and involved — commit to lifelong learning
  2. Read, write, crossword or other puzzles
  3. Attend lectures and plays
  4. Enroll in courses at your local adult education center, community college or other community group
  5. Play games
  6. Garden
  7. Try memory exercises

 

Notice anything strange about these activities? They look like some things you may do on a daily basis. But try to make them more challenging, really make your brain work.

 

With anything in life you have to work for it, but in this case don’t you think it’s important to work a little harder at this. Keep your body and your mind strong, live your life to the fullest.

 

What’s next?!!! Are you ready to keep going or get started?

Posted on by Coachabc

Personal training sessions are coming soon!!!!

Let me help you set your fitness goals. Together we can make sure you get where you want to be.

I can offer you one on one time with me to set realistic goals (See testimonials below). If you are just starting out and need some guidance of what you can accomplish, if you need modified training due to injuries etc., or you would like help with meal plans, and the extra push that you don’t get working out alone.

Now that my second round of boot camp is coming to a close I want to make sure that I am as accessible as possible to my current clients, and can also help new clients.

Pricing, dates, locations, and available times will be posted here in my blog soon after the end of my boot camp. I will be available to answer any and all questions you may have via email.

I will post further information on how to book your exclusive training sessions with me VERY SOON so make sure you stay tuned to our weekly email and blog posts to make sure you don’t miss out on this awesome opportunity!

Next week I will be sharing actual results from clients who have worked with me, and how I have helped them reach their goals.

Happy reading,

CoachABC

COCKTAILS, WINE, AND SPIKED EGG NOG

Posted on by Coachabc

With all of the holiday parties and family gatherings there is so much food and along with all of that food there are also alcoholic beverages. We all know that you need to limit your calorie intake with food and during this season, it’s very easy to get off track, but, very few people know that alcohol can be just as bad for the healthy lifestyle that you are choosing as well. Did you know that alcohol contains just as many calories, if not more than you can imagine? Let’s take a look….

20-ounce serving of beer can pack 250 calories

6-ounce glass of wine contains 120 calories + additional sugar

1.5-ounce shot of liquor contains about 100

And that’s not including the mixed sugary mixes.  In addition, drinking alcohol while on a weight loss journey or just trying to get healthy affects your body’s metabolism, and effects your body’s ability to burn fat. Your liver usually metabolizes your body’s ability to burn fat and when you drink, your fat metabolism takes a back seat to the alcohol. It then in turn takes longer for your body to burn the fat off even when you work out right after a night of drinking.

So if you can refrain from drinking while seeking your healthy living journey, you will also see many other changes other than weight loss. Cutting your alcohol intake can also help your skin clear up, and can also aid in more energy in combination with your workouts. Alcohol can have both long term and short term effects. You should detox your body from all toxins while working out to give your body a break and the changes will amaze you.

If you want to have that one drink or mixed cocktail, then consider mixing your margarita with diet drinks instead, as they have less sugar, or consider having a glass of red wine it is proven to be very good for your heart and has less calories than a mixed drink or glass of beer. In addition to alcohol and the affect that it has on your body, it also hinders your ability when driving. The holiday season is upon us and celebrating with alcohol beverages is always included, but should you decide to drink, then DO NOT DRIVE, appoint a designated driver, or choose other means of travel for safety; take a taxi, Uber, Lyft, or choose to stay where you are until the effects have worn off.

Happy Holidays to you all!!

Wellness Wednesday Tip!! 5 Reasons to add weights to your workout!

Posted on by Coachabc

After 20+ years of being a coach in health and fitness. I’ve heard all the misconceptions about women lifting weights. I used to also use these same excuses until I realized its better to have 5 lbs of muscle instead of 5 lbs of fat. Don’t believe me? See the diagram below:

Wouldn’t you rather have the one on the right? I would.

And here are the 5 reasons why women SHOULD LIFT WEIGHTS!

Build a body that you want.  Women are often seeking ways to lose fat and tone their bodies… Lifting weights does both. Weather your goal is to get a lean athletic look, or you just want to change the shape of your body, strength training is the answer. You can lose fat and improve your health with cardio, but lifting weights is what changes your muscle definition and shape.

Focus on What Your Body Can Do.   We all want to look better, and it doesn’t help that society pressures us into feeling like we have to look a certain way.  Because of this, people obsess over their bodies – how they look, what size pant we wear and how much we weigh.  But lifting weights allows you to discover and be proud of what your body can do instead of worrying about how it looks.  Learn to love your body not just for its appearance but for the amazing things it can do.

Accelerates fat-loss when combined with cardio.  You get more fat-loss from cardio when you combine it with weight training. Having an exercise regiment that relies mainly on cardio for fat-loss will eventually lead to stagnation, as your metabolic rate will continue to drop as your body adapts to the demand you put on it.  Therefore the prudent thing to do is incorporate more bouts of weight training while keeping cardio as low of a frequency as possible; combining weight and endurance training greatly enhances the metabolic effect on your training.

Shapes your curves.  Most females feel that the best way to shape their body and achieve a more toned look is by spending hours upon hours of doing low-intensity cardio. The reality is that the best way to “bring out your curves” is to build strength and muscle. If all you do is constantly endure long bouts of low/moderate intensity cardio then you are basically lowering your metabolic rate. The more weight training you incorporate the more curved your body will be. Don’t give into the idea that you need to be a “cardio bunny” in order to be lean and toned.

Weight training with heavy resistance, WILL NOT make females bulky. One of the greatest myths that pervade gyms everywhere is the idea that females who train with relatively heavy weights will suddenly transform into the female equivalent of “The Incredible Hulk.” Reality is that females should train with heavy weights just like their male counterparts often do, and no it won’t make you “bulky” and deepen your voice.

 

So there you have it, 5 reasons women should stop fearing weights and give the cardio room a break.  Of course it would be remiss not to mention that some cardio is worthwhile in almost any woman’s exercise regiment, but weight training should be the focus; don’t worry, you won’t magically get bulky overnight, but you will have sexier curves and a lean body…. That’s’ not so bad, is it?

See you next week!

Coach ABC

 

Wellness Wednesday Tip!! Abs Are Made In The Kitchen!

Posted on by Coachabc
Rules You Need to Follow for Flat Abs
Genetics will determine the shape and insertions of your ab muscles, your muscularity will determine the size of your muscles and how fat you can get before they disappear—which is directly tied to body fat percentage—and your diet impacts your ability to lose belly fat and expose your abdominal wall.
1. Cut Down Carbs
    One of the best ways to get rid of belly fat fast is to limit carb consumption*. Your carb consumption will depend on how much activity you’re doing every day, but even then it’s wise to keep them relatively low. Added sugars are a definite no, and when you do have carbs make sure it’s from a whole grain source or fruit. If you spend your days at a desk job and have a relatively sedentary life, maybe 10 grams of carbs in the morning via some fruit (about 100 grams (1/2 cup of blueberries) and again in the evening may be good. Green vegetables are technically carbs, but we won’t count them. Try to eat them with almost every meal to help you feel full and make sure you’re getting adequate fiber. If you’re working out, you can also have some carbs around your workout, typically afterwards, to the tune of about 30 to 40 grams. Carb reefed days are also recommended if you’re going low-carb and exercising daily. These should take place every three or four days, and feature about 100 grams.
2. Stop Drinking
    Alcohol can sabotage any diet and make a flat stomach nearly impossible. And it’s not just beer bellies that are affected; the same belly fat is packed on from spirits, coolers and wine. Alcohol is high in sugar, has no nutritional value, is poisonous and stalls your metabolism from burning carbs and fat from energy. Furthermore, booze can lead to some pretty bad food choices.
3. Eat Protein with Every Meal
    A firm, flat stomach or ripped abdominal wall requires muscle, so protein is a must. We’ve already mentioned the thermic effect of protein, which is probably its smallest benefit. Protein is required to repair and grow muscle tissue to provide the look you want. Ideally, you want about one to 1.2 grams of protein for each pound of body weight (so 140 to 168 grams per day for a 140-pound individual) for muscle growth and regeneration. Protein will also help you stay full to avoid snacking on ab-busting food and keep your metabolism revving.
4. Don’t Fear Fat
    Dietary fat is not the same thing as body fat, and consuming more dietary fats can help you shed pounds from your belly and expose your flat stomach. Getting 25% to 30% of your daily calories from various healthy fat sources is highly recommended to help keep your metabolism humming, provide energy and keep your hormones regular. Some of the best sources are nuts, nut butters, olive oil, avocado and fish oil.
5. Get a Good Night’s Sleep
    Sleep is essential for muscle growth and fat burning because it lets your body grow and recover. The more muscle you have, the faster you burn fat, and sleep helps with both of these things. Also, getting a good night’s sleep can help keep cortisol (stress hormone) down, which is closely associated to weight gain and belly fat.
6. More than Crunches
    In order to get a flat stomach you’ll need to exercise, but crunches won’t do it on their own. Exercises that promote core balance and stability—like the bench press, squat and shoulder press—are great at strengthening the abdominal wall. In fact, squeezing your abs tightly for most resistance training exercises is optimal to not only
strengthen the abs, but promote good form, too. But the strength of your abs isn’t enough to let them show through, so to get that firmness you might want to think about adopting a cardio routine, starting at about 20 minutes per day, three times per week to enhance the work you’re doing in the gym and kitchen.

Check out this video clip below to help you get motivated on getting flat abs.
Click Beginner Ab Excercises to see the video.
Happy Abing!!!!
See you next week!
CoachABC

Wellness Wednesday Tip!! Supplements… Do you NEED to take them?

Posted on by Coachabc

Tips for those who MAY need Supplements!!!

For those that maintain a healthy and balanced diet, individuals may still need nutrient supplements depending on their situation.  For example, older adults, pregnant women, and people who are food insecure are at increased risk of nutrient deficiencies, thus the word SUPPLEMENT, we take supplements as an addition to the foods we eat, because you are not able to get all that you need from the foods.

Some individuals are limited in their food choices due to allergies, or because they are following a vegetarian or vegan diet. For example, animal foods are the main source of vitamin B12, so people who follow a vegan diet need to eat fortified foods and/or take a supplement.

Other groups who may require additional supplementation include people who are taking certain medications or have a health condition that changes how their body uses nutrients, and individuals who have been told by their doctor they have a specific nutrient deficiency.

Your doctor can order tests to help determine if taking SUPPLEMENTS would benefit you. The results might show that you are low in a certain nutrient or you might discover that you’re doing just fine. Additionally, review your current diet.

Remember, when we take a nutrient out of a food and concentrate it in a pill, it’s not quite the same thing, but adding supplements, such as vitamins, and minerals, are a great way to get those added nutrients.

Be sure to consider your individual situation and consult a doctor before considering supplements.

See you next week!
CoachABC

Wellness Wednesday Tip!!!! Apple Cider Vinegar… What’s ALL the hype about?

Posted on by Coachabc

I’m sure if you have attempted any kind of weight loss program you have scrolled through Google looking for a quick fix… what can make the pounds fall off faster than just doing a workout or having to eat healthy and cut out your favorite fatty foods.

Most of you have probably seen the ads come up on your favorite social media site, seen and read articles about celebrities that swear by it, and also probably seen the famous Dr. OZ speak about it on his daytime talk show. Apple Cider Vinegar seems to be the new fad going on and everyone is rushing to try it…. BUT does it really work? What are the benefits? Is it really as good for you as they say it is? What else can apple cider vinegar do? AND the big main question CAN IT HELP YOU LOSE WEIGHT?

SO…. Here’s the scoop! Apple cider vinegar has been used in weight loss regiments for years. It is fermented apples that naturally produce their own acid that really your body needs to be able to sustain a healthy blood sugar level but of course the pharmaceutical companies don’t want you to know that. ACV also helps to suppress your appetite; apple cider vinegar makes you eat less by producing a feeling of satiety sooner. ACV also taps into psychological mechanisms that promote healthy weight loss. Of course with any new diet or weight loss regiment you should always consult your doctor.

ACV has so many other benefits not only for weight loss, it can help regulate your blood pressure, helps control your sugars if you are diabetic, helps with acid reflux. ACV also is very good for your skin and teeth. Of course excessive amounts can ruin the enamel on your teeth due to the acidic nature but as long as you rinse your mouth after or brush you will be ok. You can also wash your hair with ACV to help with growth and to make it fuller. It can too be used as a household cleaner and it doesn’t have all of the harmful chemicals like in other off the shelf cleaners.

So how do you take ACV? What are the measurements and mixture? There are MANY recipes you can find on line, it just depends on what you are looking to use ACV for. If you are looking for a weight loss mixture most of them call for 2 tablespoons of ACV in the morning mixed with some honey and lemon for taste in 8 ounces of water 30 minutes prior to consuming your first meal. It is said that it will give you an instant boost of energy and help suppress your hunger.

There are many different brands of ACV on the shelf; picking one can be a little overwhelming. The best is organic, and one that reads MOTHER on the front label that means that it is free of any and all artificial flavors and colors it is all natural. The taste is a little rough to get past but if you are willing to give it a try they say 30 days is the normal time period to start to see results in weight from the ACV but the benefits of your skin and energy levels can be within days.

SO….ARE YOU READY TO GIVE IT A TRY…..?

Wellness Wednesday Tip!!!!! Is fat free REALLY fat free?

Posted on by Coachabc

Have you ever wondered if the fat free version of your favorite salad dressing is really fat free???? What really is the difference? Well… this week we are going to look into if it really is a good idea to buy that fat free version for a few more cents, or does it make sense to just be more mindful of your portion sizes?

When the food and marketing companies look into their sales and what sells more they look at numbers not the health of the customer. They want to make money. Most low-fat or fat-free foods will have more sugar and chemicals in them then the original version to make up for the taste which causes them to be poor nutritional choices. The labels don’t always tell the truth make sure you take a little time to read the ingredients. People don’t realize that they gain more fat on low-fat diets.

You are better off buying foods that are labeled reduced fat, or lite, because they take out the unnecessary fats and sugars.

And while it may taste a little different than what you are used to, you aren’t getting all the added chemicals and sugars just for taste. Your body NEEDS healthy fats while you are working out and being active because it helps build more muscles and keeps your muscles strong.

When trying to live and eat healthier it is all about portions and everyone knows processed foods are not healthy for you to begin with.

So…

If you have the option, making your own salad dressings and preparing your own weekly meals is better than buying those 100 calorie items just because they are in the frozen healthy eating section. It’s all a ploy from the big box retailers they want your money and with a lot of us it works because we are so crunched for time. But if you want amazing results and to feel good about what you are putting into your body then make the time to know your ingredients. If you must pick up that bottle of salad dressing or that TV dinner just grab the regular one and portion yourself it will save you money and your body from unwanted and unnecessary chemicals.

 

See you next week!!!

Coach ABC

 

 

Wellness Wednesday Tip!!!! Labels are important… do you know how to read them?

Posted on by Coachabc

When wanting to change your lifestyle and get healthy there are a few things you should consider including in your plan. Exercise OF COURSE, a lot of sleep, LOTS of water, and eating a healthier diet. While trying to eat healthier you should really be conscious of what you are putting into your body. Raw foods cooked from scratch are a great way to go but if you have to buy off the shelf make sure you can and know how to read your labels to make sure you are getting the best nutrition possible.

 

When reading a label what is the first thing you look at? The fancy font, the color of the bottle, or do you actually turn it over and attempt to read the ingredients and the amount of calories and fats that are include in the food you are eating? The calories are always a go to as well as how much fat and how much sugar. You want to make sure that when portioning you read the label correctly, make sure you are getting the appropriate serving size and calculating the amount of sugar and calories for each serving. You always want to make sure you’re not getting too much sugared sodium when trying to eat better. Make sure it is a healthy fat you’re consuming and not a greasy one.

In the chart above it gives you a guide to what you should look for as well as what to stay away from and what is important to include in your healthy living and eating journey. Another good tip when reading your labels is making sure the ingredients are good for you. The less processed the better. Do you know what to look for in ingredients do you know what is healthy? Some of those big fancy words could get a little confusing and make you think it is healthy when all it is is a bunch of chemicals. In the list below are a few examples of ingredients you should try to stay away from. It is a little difficult because they seem to be in everything nowadays. Always use your better judgement it is hard work to eat better but the results and the outcome will have you feeling and looking amazing!

 

The following things you want to try to stay away from on an ingredients list are:

  • Artificial Colors (any color with a number next to it is artificial)
  • Artificial Flavors and/or Natural Flavors (can be toxic to your brain and nervous system)
  • Artificial Sweeteners (Sucralose (Splenda), Aspartame (Nutrasweet and Equal), Saccharin (Sweet and low) )
  • Benzoate Preservatives
  • Brominated Vegetable Oil

 

 

 

Wellness Wednesday Tip!!!! Protein bars…. Do you know what to look for?

Posted on by Coachabc

Look at Carbs to Protein ratio

        OK, first thing’s first. If it’s a “protein” bar, it should have at least 15 grams of protein per bar. Less than that and you really aren’t getting much bang for your buck. Also, you want be sure the protein content is higher than carbs. Remember, the protein content is what makes a protein bar a “protein bar.” So if there are more grams of carbs than protein, or even worse, more grams of sugar than protein, you’ll definitely need to upgrade.

Look at the source of protein

            Choose bars that contain high-quality sources of protein, such as hydrolyzed whey, whey isolates and micellar casein. Whey or soy concentrates are fine but not the best. Also, gelatin (or collagen) is often added to protein bars to improve texture. You will find the protein type or types in the ingredients, from highest to lowest concentration. So check the ingredients and ensure that proteins such as hydrolyzed whey, whey isolates and micellar casein are high up on the ingredients list. Everything else is going to be suboptimal, and as a result, should not be listed high up on the ingredients.

Look at sugar

            Bottom line: Too much sugar in your diet will make you fat. And ironically enough, many protein bars are loaded with sugar. So avoid protein bars that contain refined sugars, such as sucrose, corn syrup, and high-fructose corn syrup in the ingredients. These types of ingredients will make your protein bar no better than a candy bar.

Next let’s talk a bit about artificial sweeteners and sugar alcohols. To make a protein taste good (because plain protein actually tastes pretty nasty), manufacturers often add things like artificial sweeteners (i.e. Sucralose) and sugar alcohols (i.e. xylitol, maltitol and sorbitol, also found in gum). Sugar alcohols will be listed along with sugars and dietary fiber under the Total Carbohydrate section on the nutrition label. Sugar alcohols have gained popularity as sweeteners because they have fewer calories, don’t affect blood sugar as much as sugar, and also don’t cause tooth decay. However sugar alcohols do have a downside because they may cause bloating and intestinal discomfort in some people. Also, because sugar alcohols do contribute calories and affect blood-sugar levels to variable degrees, they will need to be accounted for by the low-carb dieter.

Here’s my stance when it comes to sugar (artificial, alcohol or otherwise): If you have a lot of weight to lose, I’d stick to protein bars with no more than 6g net carbs per serving. Net carbs are your total carbs minus fiber. The only exception to this is if you’re using the bar immediately after a workout. In this case you can allow more carbs since your muscles will be more primed to absorb and burn those carbs quickly.

Look at fat

            It’s a good idea to find a bar that does contain some fat since this will slow digestion and the release of the carbs into the blood stream. However you want to avoid any bar that contains trans-fat, and watch out for bars with palm oil and palm kernel oil- which are types of saturated fats. Note: Not all saturated fats are associated with an increased risk of heart disease, but palm oil is.

Look at fiber

            Look for bars that contain at least 6 grams of fiber. Fiber will help promote regularity, control blood sugar spikes, and help you feel full longer.

Look at total calories relative to the size of the bar

            Last but not least, if you’re restricting daily calorie intake as a means to lose weight, downing a tiny sized, high calorie calorie protein bar isn’t exactly going to make fat loss easy. Think about it, you could be consuming a chunk of your total daily calories in just 1 protein bar that may not even fill you up for a few hours. So pay attention to the total calories of your bar, as well as the overall size of your protein bar.

The choices that coachabc uses are Kind Bars, and Power Crunch bars (chocolate mint is her favorite)