healthy ready for summer body

Getting Ready and Toned for Summer

May 10, 2017

When it comes to toning up after weight loss, everyone has an opinion about what works best. There seems to be a new fitness trend just about every week that promises to be your perfect solution. But if you’re not a fitness expert, it can be tough to know what will truly help you achieve the results you want.

The truth is that while “toning up” is typically associated with increased strength training, it is best achieved through a combination of different types of exercise and quality nutrition. Here we provide some of the most effective ways to tone up this summer:

1. Add Variety to Your Workout Routine

Adding variety isn’t just important to prevent you from getting bored. The best exercise routines are the ones that are constantly changing and challenging you to improve your fitness level. Many exercisers find that simply switching out their usual workout for something new a couple times a week can be the answer they’ve been looking for. It’s not uncommon to enjoy one type of exercise more than another, but with the limitless workout options out there, you’re bound to find plenty of new workouts you enjoy.

For example, the PRISE Protocol developed by Paul Arciero, Ph.D., Director of the Human Nutrition and Metabolism Laboratory at Skidmore College, is based on variety. The PRISE Protocol consists of four different types of workouts with each one performed one day per week. The exercise protocol includes a combination of resistance training, interval sprint training, stretching, and endurance training. By incorporating this protocol with protein pacing, athletes were able to better achieve the benefits of exercise with greater reductions in body fat and greater gains in lean muscle mass.

2. Prioritize Cleanse Days

People often turn to Cleanse Days for the overall health and weight loss benefits, but for those looking to gain muscle, the idea of fasting might seem counterintuitive. However, as intermittent fasting (IF) makes its way into the spotlight, an increasing amount of research supports IF as an effective way to lose fat while maintaining muscle compared to basic calorie restriction.

One study found that during a day of IF (or a Cleanse Day), the body conserves muscle by increasing the use of body fat for fuel and increasing growth hormone levels. These findings show that muscle loss is not a concern during Cleanse Days. If anything, making sure to work in regular Cleanse Days might help you achieve faster results.

3. Maximize Results With Protein Pacing

Protein pacing is a nutritional strategy of consuming high-quality protein foods at appropriate times throughout the day to maximize health and performance. The goal is to spread your daily protein intake evenly between four to six small meals, while consuming about 20-30 grams of protein per meal.

Isagenix products, including IsaLean® PRO Shake, IsaPro®, IsaLean Shake, and IsaLean Bars can help to make this nutritional strategy easy to achieve. Research has shown that protein pacing can help you maximize muscle maintenance during weight loss and muscle building when combined with exercise.

Dr. Arciero has been a key figure in research on the health and performance effects of protein pacing and has used Isagenix products in his research.  In a series studies, Dr. Arciero found that research participants who consumed a diet higher in quality protein combined with protein pacing and exercise lost more body weight, more body fat, more abdominal fat, and maintained their lean body mass (research). The study participants were able to achieve these beneficial improvements even though the total calories they consumed were identical to a normal eating pattern.

Through science-backed strategies, toning up couldn’t be easier. You may be surprised by how simple changes can make a big difference. There’s no better time to start shifting focus to what works best for toning up so you can feel your best, and most confident this summer.

Source: Isagenix

Ellie Monthly Subscription Box Review

May 5, 2017

Who doesn’t love stylish and adorable workout clothes? I am obsessed with all things cute + fitness. Hence my search for a great subscription box featuring stylish apparel at a good price. After doing a search, Ellie was the first one to come up. I checked them out on Instagram and was impressed by the cute clothing choices they put out each month.

Here is how it works. You sign up for a subscription at Ellie and tell them your preferred sizes. Once you set up your subscription, they will send you a monthly box with 5 items for $49.95. They will do a sneak peek at the beginning of every month so you can decide if you want it or not. They do offer the option to cancel or skip the box that month.

Your pretty and shiny box shows up on your doorstep. Once opened, you’ll find an Ellie cinch sack that has all the items inside. Your usual box will have a sports bra, a top, leggings or capris, some type of accessory and a piece of equipment. Now keep in mind you may receive an alternate item. They let you know up front in their FAQs that they don’t guarantee that every customer will receive the exact same item. If they do sell through a certain style, they will substitute it with something that’s super similar and as close to the original as possible. That is totally reasonable in my opinion. In fact, my first month was March and I didn’t get the same blue tank that they displayed on IG. However, I really liked the alternative version they sent me. Same with the month of April, I got a cute pink tank that wasn’t the original one..but I liked it MORE!

So far I’ve had a March box (themed blue) and I loved it. No problems! I’ve had an April box, and I’ve got my May box which is probably my most favorite of all. The items just get cuter and cuter.

Each month, they curate a unique matching outfit, except this month (MAY) each box will feature the same color scheme but with varying styles!

Ellie may Box blog review

All in all, I’ve been extremely happy with this subscription service, and I would recommend it to a friend. I do want to address some of the comments on social media. I’ve read unhappy comments about not being able to cancel, skip or just get in touch in general. First of all, the best way that Ellie recommends getting in touch with them is, to private message them on Instagram. You can also email, but I believe IG is faster. Second of all, give it some time. They are extremely busy and they may take more than 48 hours to respond. I had something that I needed resolving and they responded within a few days. In this day and age, everyone expects instant gratification and that is not how businesses work. Also, some of the not so happy comments would have never existed had they read through the information and FAQ’s on the website. So do yourself a favor, go through and read everything, that way you know what to expect. They want to resolve any questions or concerns as soon as they can, so give them some time to respond.

Feel free to check them out on Instagram at @EllieActivwear

A few more photos and angles of my May box! Can’t wait for next month!

Ellie Subscription Fitness Activewear Box



smoothie fruit bowl

How To Make Smoothie Bowls (Recipes Included)

April 5, 2017

There is a popular health food craze going around, and it’s called smoothie bowls! Why drink your smoothie in a boring cup when you can pour it into a bowl and decorate it all pretty! From bee pollen to spirulina, there are all kinds of health foods that people add into their bowls to increase nutrition, color, flavor and texture.

The possibility of options and colors are endless with smoothie bowls, which is what makes this such a fun and exciting thing to create. Toss in your favorite fruits, nut butters, protein powders, and supplements, and load it up with any and all of the toppings you can dream up.

Thanks to for sharing how to make a smoothie bowl in a few simple steps.

Step 1: Start with your base.

Ideally, the bulk of your smoothie should be a mix of fruit and veggies. “Greens, lots of greens!” says McKel Hill, blogger at Nutrition Stripped and author of the upcoming cookbook by the same name. She suggests adding two or three handfuls of organic kale, spinach, chard, or whatever other leafy vegetable you’d prefer—it’s an easy way to knock out a few servings of veggies, and if you add the right balance of fruit (Hill suggests one cup) and other ingredients, the taste is virtually undetectable. Want nutritional bonus points? Add some frozen peas or zucchini as well.

The smoothie will likely be too thick without liquid, so add a nut milk, coconut water, or regular water until you get the right consistency.

Step 2: Add…

Next you’ll want to throw in protein, healthy fats, and any other supplements or powders you desire. For your fat, consider 1/4 avocado or a small spoonful of nut butter. If you’re a fan of protein powder, try to choose a variety that’s plant-based and minimally processed. And if you struggle to remember to take your vitamins on a daily basis (I can relate), take this opportunity to toss in any supplements you can think of, whether it’s matcha, wheatgrass, or any of the countless ingestible beauty powders on the market. “If you have them on hand, I also recommend adding powders like medicinal mushrooms, maca, turmeric, cinnamon, freeze-dried fruit/veg powders, spirulina, or any other nutrient-dense powder,” says Hill.

Step 3: Top it off.

After blending your smoothie until it’s smooth, take your pick of nutrient-dense toppings, whether it’s goji berries, chia seeds, nuts, dried fruit, coconut… you name it. And if you really want to overachieve for Instagram, serve it all up in a makeshift edible “bowl”—a coconut, pineapple, or any other hollowed-out fruit with a thick rind will do.

Avoid these pitfalls:

While we’ll enthusiastically praise the deliciousness of frozen bananas, from a nutritional standpoint, they’re not totally ideal. “It’s easy to use frozen bananas because they taste sweet and they make smoothie bowls extra thick, but it adds up very easily,” says Hill. Sugar content is a good thing to keep in mind in generalwhile fruit is healthier than say, ice cream, the carb load is high. Stick to single servings (one cup of frozen or fresh fruit) and you’ll be in the clear. If you’d like your smoothie to be a little sweeter, consider adding a few pinches of stevia. The same goes for calorie-dense nut butters, granola, and treats like chocolate chips. As always, the rule of thumb is to practice moderation.

Recipe to Get You Started

Endless options can feel overwhelming, so dive in with LaVeque’s spa smoothie:

  • 1 serving vanilla protein powder
  • 1/4 avocado
  • 1–2 tbsp. chia seeds
  • Freshly squeezed lemon juice (to taste)
  • Handful of spinach
  • 1 small Persian cucumber
  • Mint leaves (to taste)
  • 2 cups unsweetened nut milk


  1. Blend ingredients in high-speed blender until smooth.
  2. Top with less than 1/4 cup berries.
19 high protein meals

19 High-Protein Dinners Under 550 Calories

March 27, 2017
Eating protein-heavy meals for dinner is great because they keep you super full — so full that you won’t feel hungry again by the time you’re getting ready for bed.

That’s because it takes a lot longer for protein to digest than carbs, which means you can eat less food and still feel satisfied for the same amount of time.

Protein is also necessary for important processes in the body. It helps our muscles recover from a workout; it helps us build muscle, which is great if you’re trying to lose weight; and it won’t spike your blood sugar levels the way a carb-heavy meal would.

I rounded up a bunch of dinners with more than 20 grams of protein that still come out to 550 calories or fewer per serving — mostly because they contain whole, minimally processed ingredients.

Unless otherwise noted, nutritional information is for one serving as defined by the recipe. And my calorie calculations come from here.

Cool, let’s dig in!

1. Chicken Parmesan Zucchini Boats

Chicken Parmesan Zucchini Boats

Amanda Finks / Via

Zucchini stuffed with chicken Parmesan, guys.

Calories: 500 (includes three zucchini boats)
Protein: 57.3g

Get the recipe here.

2. Zoodles With Chicken and Spicy Almond Butter Sauce

Zoodles With Chicken and Spicy Almond Butter Sauce

Lindsay (The Lean Green Bean) / Via

You’ll want to douse everything in this spicy almond butter sauce. Trust.

Calories: 370
Protein: 39.3g

Get the recipe here.

3. Skinny Mini Meat Loaves With Sweet Potato Coins

Skinny Mini Meat Loaves With Sweet Potato Coins

Kim (Kim’s Cravings) / Via

Make one medium sweet potato worth of coins per person to get the nutritional information below.

Calories: 516 (for five mini meat loaves)
Protein: 46.7g

Get the recipe here.

4. Garlic Teriyaki Shrimp

Garlic Teriyaki Shrimp

Kendra (Kendra’s Treats) / Via

Probably better for you than takeout, and it only talks 30 minutes to whip it up.

Calories: 272
Protein: 43.95g

With a cup of brown rice: Add 216 calories and 5 grams of protein.

Get the recipe here.

5. Asian Shredded Chicken Salad

Asian Shredded Chicken Salad

Kendra (Kendra’s Treats) / Via

This tangy, chicken-loaded salad will hit the spot. Yum.

Calories: 512
Protein: 40.2g

Get the recipe here.

6. Sesame Kale Glow Bowl

Sesame Kale Glow Bowl

Christine (The Glowing Fridge) / Via

Make this vegan recipe in only 20 minutes and easily pack any leftovers for tomorrow’s lunch.

Calories: 428
Protein: 20.9g

Get the recipe here.

7. Chipotle Sweet Potato Turkey Burgers

Chipotle Sweet Potato Turkey Burgers

Erin (Well Plated) / Via

Use this recipe to whip up four chipotle burgers. Then throw them on some wheat buns and treat yo’ self.

Calories: 337
Protein: 33.7g

With a whole wheat bun: Add 130 calories and 7 grams of protein.

Get the recipe here.

8. Salmon Quinoa Bowl

Salmon Quinoa Bowl

Megan Wells / Via

Use 3 ounces of salmon, 2 ounces Greek yogurt, and 2 ounces of feta cheese to get the nutritional info below.

Calories: 524
Protein: 39.7g

Get the recipe here.

9. Marinara and Kale Stuffed Spaghetti Squash Bowls

Marinara and Kale Stuffed Spaghetti Squash Bowls

Sarah (Making Thyme for Health) / Via

Halve a spaghetti squash, toss in the kale, cheese, and marinara, and you’ve got a stringy, gooey comfort food dinner.

Calories: 513
Protein: 23.8g

Get the recipe here.

10. Pizza Frittata

Pizza Frittata

Nupur (The Veggie Indian) / Via

Pizza is good. So is breakfast. And with this dish, you can have it all.

Calories: 450
Protein: 29.2g

Get the recipe here.

11. Baked Salmon With Lentils and Lemon Herb Sauce

Baked Salmon With Lentils and Lemon Herb Sauce

Lindsay (Pinch of Yum) / Via

Only takes five ingredients and one pan. Heck yes.

Calories: 516
Protein: 24.6g

Get the recipe here.

12. Parmesan Crusted Cod

Parmesan Crusted Cod

Kim (Kim’s Cravings) / Via

Switch up your dinner routine with this baked cheesy cod recipe.

Calories: 230
Protein: 21.4g

With a cup of brown rice: Add 216 calories and 5 grams of protein.

Get the recipe here.

13. Quinoa & Swiss Chard Patties With Avocado Tahini Dip

Quinoa & Swiss Chard Patties With Avocado Tahini Dip

Alexandra (Occasionally Eggs) / Via

Eat four of these vegetarian quinoa patties to get the nutritional info below.

Calories: 500
Protein: 20g

Get the recipe here.

14. Ranch Pork Chops With Grilled Jalapeño Corn Salsa

Ranch Pork Chops With Grilled Jalapeño Corn Salsa

Megan (With Salt and Wit) / Via

Add a little kick to your dinner with this spicy dish.

Calories: 284
Protein: 24g

With a cup of brown rice: Add 216 calories and 5 grams of protein.

Get the recipe here.

15. Dustin’s Stir Fry

Dustin's Stir Fry

Diane and Dustin (Homan at Home) / Via

Serve up four delicious servings of this stir-fry in just 20 minutes.

Calories: 158
Protein: 21.7g

With a cup of brown rice: Add 216 calories and 5 grams of protein.

Get the recipe here.

16. Sizzling New York Steak With Chimichurri Sauce

Sizzling New York Steak With Chimichurri Sauce

Helen Tzouganatos / Via

Throw this on a bed of leafy greens (3 cups spinach, romaine, etc.) and you’re good to go.

Calories: 450 (includes 3 cups of greens and chimichurri sauce)
Protein: 74.8g

Get the recipe here.

17. Turkey Quinoa Stuffed Bell Peppers

Turkey Quinoa Stuffed Bell Peppers

Nikki (Love and Food Foreva) / Via

Quickly toss together the filling, stuff the peppers, sprinkle some cheese, throw in the oven, and voilà — dinner is served.

Calories: 496
Protein: 45.9g

Get the recipe here.

18. Cheesy Black Bean Stuffed Sweet Potatoes With Arugula and Poached Eggs

Cheesy Black Bean Stuffed Sweet Potatoes With Arugula and Poached Eggs

Jessica Merchant / Via

Vegetarians meals can be high in protein too.

Calories: 528
Protein: 25.8g

Get the recipe here.

19. One-Pan Pesto Chicken and Veggies

One-Pan Pesto Chicken and Veggies

Julia (Julia’s Album) / Via

Mo’ pans mo’ problems. So this savory dish only uses one.

Calories: 450
Protein: 35.9g

Get the recipe here.

Source: BuzzFeed Articles

summer challenge healthy weight loss

Spring into Summer Slim Down

March 21, 2017

I want to invite you to my private facebook health and wellness group. A few times a year I host a 6 week health challenge/motivation.  It has been beneficial and fun in the past for all those in the group. There is no participation required either, just lots of great info being posted in the group to help with accountability and motivation. Here is what you’ll find:

Health Tips
Snack Ideas
Meal Ideas
Workout Tips
Healthy Mind and Body Awareness

It’s free to join in on and everyone is welcome. It doesn’t matter if you’re vegan, vegetarian, keto, dairy free, gluten free, soy free etc. We are here to support you in your goals regardless! If you want me to add you to the page, leave a comment below and I’ll invite you in via email! Or find me on facebook and add me as a friend and I can add you in that way. Here is to another round of getting healthy, feeling amazing and keeping ourselves on track!

summer challenge weight loss

niacin vitamin isagenix nutrients

Nutrient in the Spotlight: Niacin

March 21, 2017

Niacin, or vitamin B3, is one of the eight B-complex water-soluble vitamins. Niacin is a hard-working nutrient that supports many vital functions like metabolism and overall cardiovascular health.

Niacin is found naturally in two different forms, nicotinic acid and niacinamide, each with slightly different characteristics. Many foods such as meat, fish, milk, eggs, nuts, green vegetables, beans, enriched breads, and cereals are good sources of niacin.

Why is niacin important?

Like all B-complex vitamins, niacin works to help your body release energy from food. This is one reason why B vitamins, including niacin, are commonly used to support energy levels. Niacin is a major component of two critical coenzymes which are involved in many aspects of cellular metabolism.

Beyond its role in energy production niacin also acts as an antioxidant, plays a role in cell signaling, and is involved in the normal process of making and maintaining DNA. Without an adequate amount of niacin, you may experience symptoms such as memory loss, confusion, fatigue, headaches, and diarrhea. Outright niacin deficiency is uncommon and most people can meet their body’s basic requirement with a balanced diet.

However, consuming additional supplementation with niacin can be helpful for many people. Researchers have investigated the benefits of higher levels of niacin for supporting heart health and blood flow, among other functions.

What about flushing?

One side effect of some niacin supplements can be mild “flushing.” A niacin flush occurs as small blood vessels and capillaries relax, allowing blood to flow freely through your body. It’s often described as a feeling of warmth in combination with redness, itching or tingling of the face, neck, arms or upper chest. While this may be uncomfortable, it’s not harmful and will typically fade within a few minutes.

To help avoid this sensation, Isagenix uses niacinamide in most of its products because it’s known as the “nonflushing” form of niacin.

How much do I need?

Niacin is a water-soluble vitamin, so any amount that the body can’t use is easily excreted. This also means that you need to consume enough niacin daily since your body can’t store niacin. To maintain adequate niacin levels, the U.S. Institute of Medicine (IOM) recommends that people over the age of 14 consume 14 milligrams of niacin daily.

Adverse reactions to niacin are rare, but have been observed in doses of 3,000 milligrams in a day. As the table below illustrates, Isagenix Systems are designed to provide you with a safe and effective amount of niacin daily.

Products Used on a Shake Day Amount of Niacin Products Used on a Cleanse Day Amount of Niacin
Ionix® Supreme (1 serving) 13 mg Cleanse for Life® (4 Deep Cleanse Servings) 8 mg
Natural Accelerator™ (2 capsules) 24 mg Ionix Supreme (1 serving) 13 mg
IsaLean® Shake (2 Shakes) 8 mg Natural Accelerator (2 capsules) 24 mg
Complete Essentials™ Daily Pack 15 mg Complete Essentials Daily Pack 15 mg
Total 60 mg Total 60 mg

Source: IsagenixHealth

Organic Feminine Care Products

March 14, 2017

You know when you find a new product that is not only good for your health and well being, but its super convenient too? It’s exciting huh? I recently came across this company who ships out feminine products as a monthly subscription service. Period products without the harmful chemicals.  No pesticides, rayon, chlorine or dyes. Organic Cotton.

***UPDATE BELOW after reviewing this product***

Organic Feminine Products

L. is dedicated to the rebellious notion that people everywhere deserve better.

L. provides unquestionably safe, natural products. You wouldn’t eat harmful chemicals, so why would you put them in your body? No ingredients you can’t pronounce. No exhausted cliches, just the quality you expect and the authenticity you deserve.

I have always used the regular store bought tampons and products because I never thought twice about it. After doing some research and reading that feminine products are filled with unsafe and potentially harmful chemicals, I thought it was time to find something on the safe and healthy side. You can read more here about what is really in your feminine products.

Organic Feminine Care Products

Since I just got them in the mail today, I haven’t used them. Once I do I’ll update here with my thoughts. Obviously usability and ease are also an important factor. As far as cute packing goes, they nailed that!

If you’re wanting to give it a try, you can use my referral link to get 15% off your first order. I actually pay the same amount for these as I did my previous not so healthy products. These have free shipping too! Let me know what you think!


Okay, so after having ordered twice from this company, and using their products, communicating with their customer service etc I have CANCELED my account.

On a scale of 1 to 5 this is how I rated them:

Products (Tampons & Panty Liners) – 4
(They do the job and are organic.)

Ease of Order & Adjusting Monthly Order – 1
(This was difficult, confusing and their software is not user friendly. It was pretty frustrating.)

Customer Service – 2.5 
(First of all, I referred many people over to them as per all the emails I received each time it happened. I was supposed to receive credit towards my future orders. After my second order went out and I didn’t receive any compensation, discount or credit of any kind I emailed them to find out why. I was directed around to several different customer service representatives. No one had an answer for me and after over a week and a half of waiting I decided to cancel. At least the canceling was easy.) 

Overall, I am disappointed in this company. They may have a pretty product, but they are also a business and need to take care of some back end business issues. I do NOT recommend ordering from them because of the difficulty of the recurring orders plus the user interface is clunky and needs updating. Also, don’t waste your time in referring others to them because they will not give you any kind of discount like they promise.

I have since signed up with LOLA  The sign up was easy, and the user interface so far has been very easy and user friendly. I can even choose to order every month or every two months, or even skip a month. These were not options with the company above. You can sign up with Lola here, and use the code jfeely1 to get a $5 credit. Also if you order 2 or more boxes your first month you’ll get one for free!

Lola Feminine Care

lola organic tampons feminine care


Transformation Tuesday

March 8, 2017

My favorite day of the week! Transformation Tuesday. In our private nutrition page (almost 100k people) I come across daily many amazing stories and transformations from those who have incorporated this nutrition into their lifestyle. I love watching lives change because of this. I’ve been using these products and working with others for two years now and its just as exciting now as it was when I first started. I’ve learned that some people lose really slowly but consistently, others lose faster and get right to their goal in no time. They all do experience a lot more energy, better sleep, mental clarity and so many more things. My favorite change I’ve experienced is the energy…I feel like I could power a few ipads with all the energy I have all day long. And I absolutely notice when I miss my vitamins or shakes. So much amazing fuel for the body. Here are some examples of fat loss transformations from our group that show how amazing this lifestyle is. Some took 4 months, some 6 months some a year. Everyone’s body is different. However, not matter how long it took, their health on the inside changed for the better!

Weight Loss Transformation Isagenix

avoid weight regain with 5 metabolism boosters

Avoid Weight Regain With 5 Metabolism Boosters

March 5, 2017

After you lose weight, your metabolism slows down, making it easier to regain weight. Once you gain the weight back, the harder it is to lose again.

Your experience with weight loss and weight maintenance doesn’t have to be this way. If you know how to employ a few nutritional and lifestyle strategies, you may be able to optimize your metabolism.

But first, let’s briefly discuss the facts regarding metabolism: metabolism is the sum of all the chemical reactions occurring in your body. You can only do so much to drive it toward being more efficient. Changing your metabolism is no small task.

Optimizing your metabolism can help keep your weight off for good once you’ve lost it. Based on the science of food metabolism and energy balance, here are five ways to provide boosts to your metabolism and stop weight regain:

1. Pace Your Protein Intake

Because of its own inherent thermogenic effects, protein can increase your metabolism with every meal. Consider raising your protein intake and distributing it across meals throughout the day—breakfast, lunch, and dinner. By distributing protein over the course of the day, instead of getting most of your protein intake at dinner time, you’ll support greater muscle retention and growth to power your metabolism.

2. Work Out Daily

Combine resistance, aerobic, and flexibility training over several workouts per week. Try working your way up to five workouts per week with two to three aerobic workouts like running or biking and two to three resistance training sessions. Also, make sure to keep some form of stretching in your routine. Your objective is not solely calories burned, but to also boost your body’s metabolism and response to exercise through recovery and rebuilding.

3. Perform Routine Cleanse Days

A routine Cleanse Day isn’t just about limiting calories. Nutritional cleansing provides your body with a “reset” for your appetite, metabolism, and insulin sensitivity. Cleanse Days could also initiate a type of decluttering and recycling process called “autophagy” in your liver and in your body’s cells. Cleanse Days enable your body and metabolic processes to operate more efficiently.

4. Manage Daily Stress

Your level of stress, both emotional and psychological, can have just as much as an effect on your body and metabolism as sleep deprivation. With hormonal systems out of whack, your metabolism and insulin sensitivity is also affected for the worse. You’re also less likely to exercise, and more likely to eat more, which can throw you off your goals.

5. Sleep Well   

Sleep is critical. Even a single interruption in your normal sleep pattern can have a detrimental effect on both fat metabolism and tissue recovery. It’s why a cup of coffee may be a great way to wake up in the morning, but stay away from it after a certain hour. Plan out your sleep and relaxation periods just as you would your workouts. By sleeping on a consistent schedule, you’ll support the release of important hormones like melatonin and growth hormone that help govern your metabolic rate on a daily basis.

Your energy levels, ability to work out, and weight loss or weight gain all depend on your body’s many metabolic processes. It’s really quite difficult to pin down what an optimal metabolism is, but using the strategies above, science suggests that your body will run more efficiently and you’ll more easily be able to avoid weight regain.

Source: IsagenixHealth

Isagenix health scale weight loss

What Your Scale Is Really Telling You

February 21, 2017

If your goal is weight loss, it can be easy to celebrate when you see the number on the scale fall by a few pounds one day, then worry when the scale jumps by a pound or two the next day. But what do these short-term fluctuations in weight really tell you?

What causes weight to fluctuate?

Short-term fluctuations in weight are normal and generally reflect changes in your body’s level of water. It’s not possible under typical circumstances for your body to gain or lose several pounds of fat over the course of just a few days. Diet, exercise, weather, and your bathroom habits are all factors that can change the level of water in your body and cause the number on the scale to change, too.

For example, eating salty food causes your body to hold on to extra water. Until your body clears out the excess salt and the water that comes with it, your weight will increase by a few pounds. An intense, sweaty workout can cause your weight to decrease by several pounds from the fluids you lose as sweat. Once you are fully rehydrated and your level of body water is restored, your weight will increase again.

Metabolism and Your Scale

Aside from salty foods and sweaty workouts, your metabolism can also influence your body’s water balance and cause day-to-day fluctuations in weight.

Your body’s process of carbohydrate metabolism is one example. As part of normal metabolism, your body stores a small amount of carbohydrate that is used to maintain steady blood sugar levels between meals and to power muscles during exercise. This reserve of stored carbohydrate, called glycogen, attracts and holds extra water. When your body’s glycogen reserves are full, your level of body water will be much higher than when your reserves are depleted.

Both your diet and your exercise habits can lead to changes in the body’s level of stored glycogen. Because normal variations in your body’s glycogen stores affect your level of body water, weight fluctuations are part of normal metabolism.

Weigh the Right Way

While it’s normal for body weight to fluctuate by several pounds over the course of a week or even during a single day, weighing yourself is still a useful method to track your progress. However, stepping on the scale too frequently can make it hard to see long-term changes because of temporary fluctuations in body weight.

Checking your weight less often, once a week or once a month for example, will give you a good idea of your progress while limiting the distracting influence of short-term fluctuations in weight. Also, weighing yourself on the same scale, on same day of the week, and at the same time of day will help you get the most consistent measurement.

Watching the scale drop by a few pounds only to see it rise again by the end of the week can feel discouraging. But when you know what your scale is really telling you, it’s easy to avoid being distracted by short-term weight fluctuations and stay focused on your long-term goals.

Source: IsagenixHealth

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