STRETCHING

Stretching!! Some of us hate stretching. If you are like me I just love getting straight into my workout. I feel like stretching is not a big deal at all. Because I feel like stretching is not a big factor to consider I go straight into my workouts.But recently I truly understood the importance of stretching. Why it is recommended before and after a workout.  Post workout stretches improves flexibility. Most people tend to believe that stretching helps with soreness or even prevent it, but that is false. Stretching will reduce muscle pain or soreness, post workout stretching will in ineffective.

I learned all about stretching while doing insanity. When I first started working out I use to skip the stretching part and go right into the workout until I learned of the importance of stretching.

Stretching after a workout reduces aches and pains with the added benefit of improving flexibility.

Stretching can also prevent cramps; some muscles, like calves, have a tendency to cramp up more than usual.

You want to make sure to always get a stretch out before and after working out.It is very important to stretch.

yoga and pregnancy

I'm sure you're guessing why I am talking about yoga and pregnancy in my workout blog. Well i'll tell you why. Yoga is a form of exercise, a more relaxing exercise that help your body in so many areas. Yoga truly helps you physically, mentally and spiritually. Yoga brings together physical and mental disciplines to achieve peacefulness of body and mind, helping you relax and manage stress and anxiety. 
Yoga has also been able to help with fertility. But fertility yoga is just a slight difference.
It is truly a mind-body practice that combines stretching exercises, controlled breathing and relaxation. Yoga can help reduce stress, lower blood pressure and improve heart function. And almost anyone can do it.
Often times individuals believe that the only form of exercise that is great is a weight lifting exercise, cardio or intense cardio. But that's not true. There are very intense yoga positions that will get your heart pumping and get you extremely tired and will be just as challenging.
My point here was to let you all know that yoga is a great exercise. I love intense workouts. If it is not intense it is not for me that is my motto. But now I am trying to conceive and have been trying for some time now and it has not been happening. I am guessing it is because of my intense workouts and it was all messed up with my workouts.Now that I am doing some yoga and some slow paste workout my body feels different. It feels like it is getting back to normal. Sounds weird I know. But my period is 28 day cycle again. Yoga is great for someone trying to conceive. It is so relaxing ad truly helps you release your stress. It is calm and relaxing and a form of exercise.
If you want to know more on how it helps with fertility research it. There are so many testimonies of how it helped women conceive.
So for something more relaxing and comforting try yoga. P90x has and awesome yoga workout. Try it out. You can get it at www.teambeachbody.com and my name is kacyleonce.

And always remember that fitness with out good nutrition is a waste.

Tips for when you are dining out/eating out

1. Don't go to a restaurant super hungry. You don't want to go to a restaurant super hungry. Try having a light snack or a big glass of water to help you control your hunger.

2. Do not eat from the bread basket. Avoid eating the bread they bring out. Substitute for something else that is healthy.

3. Start dinner off with a salad. It's always good to have a sald to fill you up before the actual dinner. This helps prevent excess eating.

4. Always remember your potions because portions truly matter. Do not eat more than you have to.

5. Dessert. Avoid dessert if you can or if you truly desire to have dessert skip your appetizer.

6. Take time to enjoy your food. Don't rush your meal. Eat slow and truly taste and enjoy it.

7. Avoid alcohol. If you do have alcohol limit your carbs intake.

8. Always ask how and entree is prepared. Based on how it is prepared you can ask to have certain things eliminated. Have it prepared how you desired to have it.

9. Always have your food prepared how you desire.

10. Stay away from foods prepared with butter or a cream sauce..

11. Avoid eating starches. It is better to have a double serving of vegetables.

Pregnancy and exercise

It is not a bad thing to exercise when you are pregnant. It is actually a good thing to get some exercise done when pregnant. We know how tied us women get when pregnant. Always out of breath and always wanting to relax. But it is good to get a little workout in when pregnant. Go for a walk, do some yoga, do some squats, lunges, light, very light weight lifting. There is so many little things you can do to get a workout in.
I had a friend who did a workout program during her entire pregnancy. All she did was modify certain moves so it would not affect her pregnancy in any way. You have to be careful what exercises you do because some exercises, especially intense ones can cause a miscarriage and some can even send you into labour. Working out during pregnancy is good. Working out plus clean eating is excellent. Plus it helps you to not put on plenty of weight when pregnant.
Working out also helps decrease the exhaustion a pregnant woman faces daily.
It is good to workout out during pregnancy.

Diet and pregnancy

Deciding on how to eat when you are pregnant can be hard at times. Sometimes some women have a difficult time getting pregnant because of unhealthy eating and some because of lack of eating. Don't misunderstand me. Some people eat plenty unhealthy and still get pregnant but some people don't. Some people eat to little and still get pregnant. But alot of people are affected by unhealthy eating and too little eating.

When you are trying to get pregnant or if you are already pregnant you want to eat healthy and make sure you are getting enough calories. Eat your greens, vegetables, fruit, drink plenty of water and try to keep away from soda, caffeine and alcohol.  When you are trying to lose weight you switch out alot of unhealthy things in your diet to good clean healthy food. It is the same thing when trying to get pregnant and when you are pregnant. One benefit of eating clean when pregnant is not having plenty of weight to lose after the pregnancy.

Eat healthy and eat clan. Fast food or sweets is good every now and then but not everyday.

Limit your dairy intake.

There are other alternatives to dairy. Try keeping away from cheese and all those other dairy products that does not really help you to lose weight. Try switching your milk out and replace it with almond milk, soy milk, rice milk. These are some really good healthy alternatives and taste great to. You  can also use skim milk if you don't care for anyone of the above ones.  Think smart and choose smart. Stay fit stay healthy.

Staying on track.

 Here is a list of when to eat to help you stay on track with your small five meals a day.

Breakfast within an hour of waking up (between 250-300 calories)
Snack 2 to 3 hours after breakfast (approximately 200 calories)
Lunch 2 to 3 hours after your snack (between 250 to 400 calories)
Snack 2 to 3  hours after lunch (approximately 200 calories)
Dinner finished at least 3 hours before bed ( between 250 to 300 calories)

Chat inspired by Shaun T

Importance of supplements

Supplement your diet with a good  multi vitamin for needed nutrients. It is very important to have vitamins on a daily basis. Sometimes with all the intense cardio your body losing alot of it's nutrients and you need to take vitamins.  It is easy to suffer from vitamin deficiencies and important for toning healthy muscles, increasing energy,  and burning fat for you to have all the vitamins and minerals  that your body requires. Quality is key. So you need to select a good brand.

Pay attention and keep an eye out

Something a lot of us do is eating for no reason. I have that problem as well. We eat when we are bored. We eat when we are sad, emotional, stressed, depressed, frustrated and even angry. When ever we have a flush of emotions over us we tend to eat way often and way more than we are suppose.
Find things that will always keep your mind and your body occupied.
We find ourselves snacking at work, at church and even in the car. Sometimes you think you are hungry but not necessarily hungry, it just you finding something to do. There is always some time in a day when we constantly snack. Sometimes you can have to much at the movies. When I go grocery shopping one thing I tend to do is open a bag of maybe beef jurky and eat the entire bag when grocery shopping. It is so easy to just eat and not realize how much you are eating.
Food is your body's fuel, but many of us eat for other reasons.

Here are a few tips.
Ask yourself, Am I really hungry? You may really be just thirsty, so water alone will satisfy you.
Keep a food journal to get an accurate picture of what you are actually eating. You might be surprised.
Do not eat on the go. Sit at a table.
Take your time, Taste your food and savour it.
Chew your food thoroughly. It helps with digestion.

Smart choices

When trying to lose weight try sticking to a diet full of fresh vegetable, fruits and lean proteins. No matter how much effort or work you put into your exercises, it will not help you lose weight if your diet is bad.In order words no matter how much you  exercise, if you don't make smart food choices you won't lose weight.

1. Replace processed foods with fresh vegetables.
2. Eat whole grains and breads. Limit white processed refined foods.
3. Skinless white meat and fish are generally better choicesthan red meat.
4. Best protein cooking methods are grilling, baking, steaming, or broiling.
5. Ask for sauces on the side.
6. Sauces like marinara are best. Steer clear of cream sauces.
7. Egg whites contain less fat and calories than whole eggs (17 calorie and 0.1 grams of fat, respectively).
8. Fresh whole fruit is better than juice or dried fruit. Fruits contain more fiber, less sugar, and allow for slower absorption .
9. Choose low density foods whenever possible. Low density foods are foods that are low in calories and high in water and fiber content, so you're getting fewer calories but feeling fuller.

Table by Shaun T

Body size and calories intake.

It's is very clear that a person who weighs 350 pounds has a different calorie intake than a person who weighs 130 pounds, but weight is not the only considering factor. Often times you see someone who weighs over 300 pounds having 1200 calories a day, and they wonder why they see no difference in a shift in their weight. There is no simple answer  that works for everyone because of difference in body composition(fat to muscle ratio). and metabolic rate. In order to burn calories you must remember to get enough calories. What works for one person does not necessarily mean it will work for you. Don't try to compare yourself to someone and say that 'I am doing everything she is doing but she is losing weight and I am not". Your job is to maximize your body fat burning mode to get results with minimal  negative consequences.

Adjusted Calorie Intake

Your Weight                                   Suggested calorie Intake

under 140 Ibs                                  1200-1400 for weight loss

                                                        1400-1600 for weight maintenance 

141-150 Ibs                                    1400-1500 for weight loss

                                                       100-1800 for weight maintenance

151-160 Ibs                                    1500-1600 for weight loss

                                                       1800-2000 for weight maintenance

161-170 Ibs                                    1700-1800 for weight loss

                                                       1900-2100 for weight maintenance 

171-180 Ibs                                     1700-1800 for weight loss

                                                        2000-2200 for weight maintenance

181-190 Ibs                                     1800-1900 for weight loss

                                                        2100-2200 for weight Maintenance

191-200 Ibs                                     1900-2000 for weight loss 

                                                        2100-2300 for weight maintenance

200+ Ibs                                         2000 for weight loss

                                                       2200- 2350 for weight maintenance


Inspired by Shaun T.                                             

                                                                  

Intense cardio workouts, missed periods and heavy flow!!

 I started my weightloss journey five months after I had my daughter. I was 180 pounds and just wanted to get back in tip top shape so bad. I was a little over weight after I had her so I knew how important it was for me to get back in shape and be healthy. I started working out twice a day and was doing some pretty intense workouts. At the time my period was not a concern. All that mattered to me was getting to a good size. So I continued working out twice a day, six days a week. I changed my diet completely to strictly clean eating food only. Within two weeks of working out I was starting to see results. I was liking what I was seeing. In one month I went down to 146 pounds and in two months was down to 134 pounds. I was losing the weight so I was quite happy.
But I noticed something different. My periods were heavier and my cramps were intense. Most times when you start intense training you miss your periods. But I was not missing my periods. I was still getting them. But my flow was heavier and my cramps were really painful. It was quite disturbing because I have always had light periods and always a 28 day cycle. But doing intense workouts seem to have thrown it off completely. I say I am lucky because most girls just don't get a period but I was getting mine but i never could calculate when I was ovulating because it was constantly changing.
I was becoming frightened but still kept working out. I really wanted to get to 125 pounds but was it worth it. Was it worth me not having periods and hurting myself. My husband and I are trying to have more children but it has not been happening. I figured it was with all this intense working out. It has been 7 months since we have been trying and nothing is happening. But how can it happen if I am working out so hard.

Three months ago I started to take it down a notch. I started to not push as hard anymore and eat more and started taking prenatals as well to help. It seems like my cycles are back to a 28 day cycle. The last 3 months it has been.We are still trying and my periods seem to be getting back to normal meaning it is not as heavy anymore. Sometimes you just have to turn it down some so your body does not have to try so hard or go into survival mode.
DO YOU KNOW that the harder you workout your body starts to go into survival mode because it is trying to save the energy it has and that's one of the causes of a missed period.
So if you are missing your periods or it is heavier than usual you should turn down your workout and see if that helps. If it does not help after a few months go see a doctor. Exercise is good but sometimes have a negative effect on the body but it's no harm it just means be careful and take it easy.

Avoid eating unhealthy during family outtings and holidays

Eating out is as difficult as attending a family outting and holiday outting.
At these outings there will always be the chips, potato salad, fried chicken, burgers and all the things you try eating. There may be more juice and soda than water.
It is very important to try to avoid these foods.
You can avoid eating these food by bringing your own. You can bring some snacks to the outing for everyone else and you can bring a healthy batch for yourself. The only way I am able to stay on track with my eating, is by me bringing along my own meals and snacks. You can even bring healthy alternatives that taste just at good, to these outings. It also sends a message to individuals, that you can eat healthy and it taste just as good.

Read the Labels

Most packaged foods have a Nutrition Facts label. Use this information to make healthy choices quickly and easily. 

Calories provide a measure of how much energy you get from a serving of this food.

Nutrients: saturated fat, trans fat, cholesterol and sodium. Limit these, as they may increase various health risks like obesity, heart disease, and high blood pressure.

Don't get tricked. Many single serving foods are broken into two servings o hide calories.

Fiber Check: Fiber contains zero calories and promotes regularity. You should have at least 25 grams in your daily diet.

Track Your Progress

Here are a couple of ways in which you can track your weight loss progress during your journey.

Measurements
Before you start record your before weight and measurements. Find tips for how to take accurate measurements.

Weight                       Day 1             Day 30

Chest
Right Arm
Left Arm
Waist
Hips
Right Thigh
Left Thigh

Take a Picture
Be sure to take your before and after picture.
Taking pictures help you to see your body changes or areas in which you lose weight. Sometimes when we look in the mirror we don't always see that progress and that is why it is so important to do before pictures to compare it with the progress you are making.

5 Ways to prevent injury

1. Do 5 to 10 minutes of low-intensity cardio before exercise or dynamic stretching to properly warm up enough to break a slight sweat.
2. Listen to your body. When it sends a pain signal, that means stop; something is not right.
3. Maintain a balanced exercise regimen, training muscles on both sides of the body equally.
4. Never train so hard or heavy that proper form is lost. When you lose form, stop.

By Steve Edwards

To much exercising in one day

Working out more than once in a day can definitely have an effect on the body and can be unsuccessful during weight loss. Everyone wants to lose weight and go to all extremes to lose weight. There is a right and a wrong way when it comes to weight loss. We know that bad dieting, lack of exercise, lack of any activity can affect our weight loss.
When trying to lose weight it is not only important to eat clean and work out. Some people tend to workout 2 or 3 times a day. That only makes the muscles not progress. When you work out so many times in a day, you don't give the body any time to relax. The body needs to rest to burn those calories from you working hard. Let your body rest. If you push it and work out 2 or 3 times a day ho exhausting and unsuccessful that is. You don't push hard enough, you are not getting enough to eat, your body is getting no rest at all. The muscles need rest in order to burn the fat. Relax and breathe. You will lose weight as time goes. Don't do everything unnecessary that will be of no use to you.  Weight loss takes some time. Be patient, eat healthy and get plenty of rest.

Work your abs

There are plenty of ways to work your core and abs in your everyday life. Always try to keep your core tight. It is important to know ways in which or how to keep your tight. If you hold your stomach area tight like you are quenching on the inside. You can keep your core tight like this everyday. Even if you do not get to work your core a whole lot just by keeping it tight helps you out a bit. You can always do standing crunches when you have a minute or two. Standing crunches work just the same as laying down crunches. You can even add side roars when doing standing crunches. Those also help you build your ab muscles. Figure out ways in which you don't have to lay on the floor to work your abs or core. There are other ways in which you can work your core and abs that are just as successful.