Benefits of Yoga and Meditation for Seniors

Aging is closely associated with a host of physical and mental problems. As the body ages, certain parts refuse to operate as smoothly as they used to. For example, back pain is a common ailment estimated to impact more than 70 percent of the senior population in the United States. Another alarming statistic shows roughly 40 percent of those 65-years and older being inflicted with some form of memory impairment. Surprisingly, many seniors are finding relief and are enjoying some reversing effects to these common ailments through yoga and meditation. Body By Sandy invites you to explore some ways in which seniors and their caregivers can dive into these ancient practices for great results.

Take it little by little.

 Both yoga and meditation are techniques with complicated and involved stages which can be achieved with a lot of practice and dedication. Seniors can reap the myriad benefits offered by these proven methods, including benefits to the brain that can reduce the risk of dementia (symptoms of dementia include confusion, frequent memory loss, and personality change) So, it’s advisable to start as simple as possible and only develop further once a stage has been mastered. This gradual approach motivates seniors to continue without discouragement and ensures there’s no resulting physical or mental stress due to rapid changes.

Find coverage for these programs.

 An astonishing 25 million individuals aged 60 and older aren’t economically secure. Not only does this make it more difficult for seniors to prepare for and handle emergencies, but the financial instability also limits access old adults have to classes that could greatly benefit their health. Presently, basic Medicare does not cover yoga. Despite its proven benefits, yoga remains outside what’s considered necessary treatment. However, seniors with a strong desire to continue with their practice can look to Medicare Advantage plans. These plans can offer seniors access to thousands of fitness facilities around the country, many of which offer yoga classes.

Work with a routine designed for seniors.

 Like any normal form of physical and mental exercise, both yoga and meditation can be tailored specifically to meet the needs and desires of the practitioner. In other words, a college student probably shouldn’t be doing the same yoga routines or have the same meditation techniques as those older than 65. Overall health, age, flexibility, ability to concentrate, and other important factors which contribute to these practices must be taken into account when designing programs. It’s also important for seniors to have a calm and relaxing spot to practice yoga if they’re doing so in their homes. Last but not least, seniors should consult a professional or a dedicated app to find a meditation and/or yoga routine designed for their skill level and age.

Practice in small chunks.

 Due to the mental and physical intensity of these programs, it’s very easy for yoga and meditation practitioners to feel defeated after periods of extended practice. Between the body’s unwillingness to bend and twist in varying positions and the mind’s restless wandering, trying to tackle too many of these techniques at once is a recipe for disaster. Instead, it’s advisable for seniors and their caretakers to practice both yoga and meditation in small chunks. For example, pay attention to your breathing for 10 minutes each morning and work on a pose for a few minutes throughout the day. Even something seemingly as inconsequential as these small daily efforts can encourage longer dedication and practice.

If age is a judgment of wisdom, then yoga and meditation win by default with thousands of years of combined results. Seniors willing to put in a little physical effort and mental energy will be rewarded with a plethora of physical and mental benefits from these amazing practices.

 Photo Credit: Pixabay.com

Join Me In the ProLon Mimicking Fast

Fasting can be easy and without causing havoc to our hormones! I've been searching for a healthier way for women to fast, and I ran across the ProLon Mimicking Fasting diet by Dr. Valter Longo. I've done a lot of research and found the science behind ProLon goes back 20 years. It's a science-backed healthier way to get the benefits of fasting and autophagy. 

As you can see by my pictures, the ProLon 5 day fast not only trimmed down my tummy but cleansed my body and made me feel light, calming my digestion, and when finished, I felt amazing!

If you know me, you know I don't ever promote fad diets that are potentially unhealthy and cause muscle loss (that we need for youth, longevity, and a faster metabolism). ProLon is a healthy alternative that is safer for women since ordinary long-period water fasts also wreak havoc on women's hormones.

This science-based diet has 20 years of research behind it. It gives you all the benefits of a water fast but with nourishing, plant-based Mediterranean food. Fasting also increases autophagy, which breaks down damaged dying cells at a much quicker pace than usual.

It's so simple. You get everything you need in an easy-to-follow kit, with all the meals broken down into five days.

You won't want to miss out! Most women lose 5 - 8 lbs in 5 days.

ProLon usually sells for $250, but you get $99 off each kit with my link. ProLon has never offered such a significant discount.

That means you get ProLon for only $150. Join me and many others now because this offer expires Friday, April 30th.

If you want more information, you can view the video below, where I go into detail on my first ProLon fast.

Exercise Tips for Beginners

We can never underestimate the importance of health, wellness, and longevity. It's what makes us the best we can be. These steps can be helpful if you have questioned the benefits of exercise or how to get started. Don't just read them; find a way to take action, and implement so you can stick with it.

Graphic created by Apogee Fitness.

OPTIMAL WOMEN'S WORKOUT GUIDE

Optimal Women’s Workout Guide from JSCULPT

THE BEST TIME TO GET YOUR BEAUTY SLEEP

A century ago, “beauty sleep” originally referred to sleep that started before midnight. Often, people who stayed up until late hours looked haggard. And that’s still true today.

Sleep deprivation is a form of stress. Stressful conditions like illness, trauma, and emotional hardship cause your body to make more steroids. Steroids decrease the formation of collagen, which keeps your skin looking young and wrinkle-free. Increased steroids also weaken the skin barrier allowing toxins to penetrate or wounds to heal more slowly.* So, getting enough sleep, really does make you more beautiful.

Getting enough sleep is important, but getting sleep before midnight can also make a big difference. Matt Walker, Ph.D., head of the Sleep and Neuroimaging Lab at the University of California, Berkeley, said “When it comes to bedtime, there’s a window during which time your brain and body have the opportunity to get the best non-REM and REM sleep, is roughly between 8 pm and 12 am. “ Going to bed late will make it harder to fall asleep and may also contribute to waking up feeling less refreshed.

Deep within your brain, the pineal gland works like an internal clock. As the sun sets, the optic nerve in your eyes senses the darkness and sends a message to the pineal gland. The pineal gland secretes a hormone, melatonin, to prepare your body for sleep. Typically, within a couple of hours of sunset, you will begin to feel tired.

Most people who stay up past 10 o’clock are working on the internet or watching TV. These activities create an exposure to light which interrupts the production of melatonin. This interference causes difficulty in falling to sleep, a confused internal clock, or even a “second wind” of energy.

Going to bed by 10 o’clock will have an enormous impact on your quality of sleep. If you’re not currently going to bed that early, try to go to bed 15-30 minutes earlier each week until you meet your goal. Also, try waking up by 6:00 am so that your body will be tired by 10:00 pm.

You’ll not only wake up more relaxed and refreshed,
you’ll wake up more beautiful!

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Celebrate International Women’s Day: Be Bold For Change!

This year’s International Women’s Day theme couldn’t be any more timely and inspirational.

Being bold and determined to make changes is the first step to reaching our goals.

Take this time to draw inspiration from women who are recognized for their achievements which paved the way to creating awareness for greater equality.

The common thread among women who have succeeded through the years, is that they not only make decisions to change, they also see it through. 

For most of us though, making lifestyle changes is a process that takes time and may require support. Once we’re ready to make a change, the difficult part is committing and following through. So we need to make a plan that will prepare ourselves for success. Careful planning means setting small goals and taking things one step at a time.

Where the mind goes, the body follows.

Let us work on the psychological aspect of making lifestyle changes that last. Here is a list of tips from the APA (American Psychological Association) to help us get and stay on track.

Make a plan that will stick. Your plan is a map that will guide you on this journey of change. You can even think of it as an adventure. When making your plan, be specific. Want to exercise more? Detail the time of day when you can take walks and how long you’ll walk.

Write everything down, and ask yourself if you’re confident that these activities and goals are realistic for you. If not, start with smaller steps. Post your plan where you’ll most often see it as a reminder.

Start small. After you've identified realistic short-term and long-term goals, break down your goals into small, manageable steps that are specifically defined and can be measured. Is your long-term goal to lose 20 pounds within the next five months?

A good weekly goal would be to lose one pound a week. If you would like to eat healthier, consider as a goal for the week replacing dessert with a healthier option, like fruit or yogurt. At the end of the week, you’ll feel successful knowing you met your goal.

Change one behavior at a time. Unhealthy behaviors develop over the course of time, so replacing unhealthy behaviors with healthy ones requires time. Many people run into problems when they try to change too much too fast. To improve your success, focus on one goal or change at a time.

As new healthy behaviors become a habit, try to add another goal that works toward the overall change you’re striving for.

Involve a buddy. Whether it be a friend, co-worker or family member, someone else on your journey will keep you motivated and accountable. Perhaps it can be someone who will go to the gym with you or someone who is also trying to stop smoking. Talk about what you are doing.

Consider joining a support group. Having someone with whom to share your struggles and successes makes the work easier and the mission less intimidating.

Ask for support. Accepting help from those who care about you and will listen strengthens your resilience and commitment. If you feel overwhelmed or unable to meet your goals on your own, consider seeking help from a psychologist.

Psychologists are uniquely trained to understand the connection between the mind and body, as well as the factors that promote behavior change.

Asking for help doesn't mean a lifetime of therapy; even just a few sessions can help you examine and set attainable goals or address the emotional issues that may be getting in your way.

Making the changes that you want takes time and commitment, but you can do it. Just remember that no one is perfect.

You will have occasional lapses. Be kind to yourself.

When you eat a brownie or skip the gym, don’t give up. Minor missteps on the road to your goals are normal and okay.

Resolve to recover and get back on track.

5 Must Have Gifts for Women Who Workout

Trying to get your holiday shopping done? Or making your own list for Santa? Either way, I’m here to help you with a list of great fitness gift ideas that go beyond leggings. I rounded up 5 must-have gifts for the fittest women on your list – including yourself!  

1.   Moji Heated Foam Roller

Suffering from muscle soreness? The innovative Moji Heated Roller packs a one-two punch to relax tight muscles and help you recover from a tough workout. How does it work? The foam roller design and pattern combine with heat therapy to target your muscle tissue and stimulate the flow of blood and oxygen. It’s a game changer when it comes to pain relief and recovery! 

2.   6 Pack Fitness Leather Tote

This Six Pack Fitness Renee Tote is sleek and packs away 4 meals for an 8-hour workday. It has an insulated modular core system that keeps meals fresh and organized all day. It is preloaded with 4 snap lid containers, 1 nutrition compact for supplements and 3 gel packs to keep meals organized. The large zipper main compartment included an interior sleeve for a laptop up to 13 inches, plus organizational pockets for accessories. Designed for the professional fit women who like to eat healthy on the go.

3.   Dr. Teal’s Epsom Salt Soak

Remember when Calgon used to take you away? Well these days, it’s Dr. Teal. These Epsom salt soaks are the ultimate for relaxing and recharging. With a mix of Epsom salt and essential oils, Dr Teal’s soaks help reduce inflammation, relieve stress, and provide relief for achy muscles. After a hard training session, pour one of these solutions into your tub, lay back, and soak – divine!

 4.   Anker SoundBuds Curve Wireless Headphones

Exercising with great workout buds makes your workout even better. The Anker SoundsBuds Wireless Headphones are Bluetooth, with built-in mic and carry pouch. These have clear sounds quality and noise cancellation technology. They are customizable for the perfect fit to keep them in place during touch workouts. And last up to 14 hours of battery time. Plus, they’re sweatproof! Get ready to tackle your toughest workouts with these chic wireless headphones.

5.   Black Mountain Products Resistance Band Set

I couldn’t have a wish list for women who workout without actually putting any fitness gear on it! So to round out my list, check out this set of resistance bands from Black Mountain Products – an all-in-one set that you can take anywhere. This is the perfect gift for anyone from beginner to expert who wants to continue their strength training program at home or on-the-go.

For even more ideas, check out my favorite products on my website. I have a long list of supplements, gym equipment, and other miscellaneous gift ideas for any fitness buff.

If you want to take your fitness game to the next level and boost both your confidence and your results, check out my services page. I offer one-on-one training and online programs with a personalized approach. Let me help you find your strength!

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7 Tips for A Flatter Tummy

One of the first things my new clients say is that they want a flatter tummy. Belly fat can be embarrassing and uncomfortable. It also affects a woman’s confidence and how she feels in her clothes.

Even more important is the problem that this type of fat around the mid-section is a risk for type 2 diabetes and heart disease.

The good news—you can do something about it.

Here are 7 tips to help you lose belly fat so you can wear those form fitting clothes and feel beautiful in them:

1. Eat a high protein diet: Protein should be a part of every meal. It keeps you full, decreases your appetite, and helps build strong muscles. Studies have shown that eating quality protein (i.e., beef, salmon, eggs, turkey, pork, fish & chicken) throughout the day decreases abdominal fat—the type of fat that can be a precursor for obesity and disease. Not sure how much protein to eat? Strive for 0.8 grams per pound of body weight.

2.   Cut out sugar: For many of us, this is easier said than done. Sugar tastes good, and many compare it to a drug that you can become addicted to overtime. Quitting cold turkey usually doesn't work. Instead, try to find healthier ways to satisfy your sweet tooth. Swap out candy for some fruit, and if you crave chocolate, eat a small piece of dark chocolate (at least 70% dark or higher), which is also heart-healthy. And don't forget those sugary drinks that are often overlooked. Ditch the sodas and juices, which are loaded with sugar. Flavored unsweetened seltzer or water is just as good and ten times better for your waistline. 

3.   Get active: It sounds obvious, but it's always worth repeating. Cardiovascular exercise and resistance training will always work in reducing belly fat. You'll burn calories whether you're running, walking, biking, rowing, or taking your favorite dance class. Studies show that aerobic exercise leads to weight loss, which ultimately results in reduced abdominal fat. What women sometimes forget is the strength training part of the equation. Resistance training at least three times a week will not only get you stronger, but the muscles you build will take the place of fat. So don't forget to lift those weights!

4.   Cut refined carbs and processed foods: Carbs often get a bad rap, and there is some good reason for that. The problem occurs when you don't eat the right carbs. A refined carb has basically been stripped of its nutritional value, including fiber, vitamins, and minerals. The lack of these critical nutrients has been linked to obesity. Opt for complex carbs such as yams, sweet potatoes, whole oats, quinoa, and wild brown or black rice.

The same goes for processed foods. Just seeing the word "processed" on a box should be enough for you to stay away from it as it's far from being natural and healthy. These foods are usually loaded with sugars and other ingredients that do nothing to keep your body healthy or your belly flat.

5.   Drink apple cider vinegar (ACV) every day: A tall tale or health hack? Whatever you may think about drinking apple cider vinegar, the truth lies in the science. One study showed that daily intake of apple cider vinegar significantly reduced belly fat. The acetic acid in the vinegar is what does the trick. And not only that, but ACV has also been shown to lower blood sugar levels. Just be sure to dilute it with some water, so it's easier to drink.

6.   Drink plenty of water: Water is essential for all living things, and that includes you. Water regulates your internal body temperature through sweating, it metabolizes and transports carbs and proteins, it helps flush waste out of your system, and it keeps your joints lubricated. The list goes on and on. When it comes to belly fat, water is the perfect weapon to keep your body healthy while flushing out whatever may be causing belly bloat.

 7.   Get more sleep: They don't call it beauty sleep for nothing. A good night's sleep, which should be at least seven hours a night, is vital for various reasons. Not only is it beneficial for mental clarity, but it also reduces cortisol (the stress hormone). Lack of quality sleep has also been shown to increase ghrelin levels—the hormone that regulates your appetite. That means you're more likely to eat more, which can lead to belly fat.

Some of these tips may be much easier than others, and that's okay. Rome wasn't built in a day, so no one expects you to change your habits over night. Pick the one you know is the most significant contributor to your belly fat and work on changing that behavior. If you can break the most challenging habit, the rest should be easy!

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3284412/

https://www.ncbi.nlm.nih.gov/pubmed/17637702

https://www.ncbi.nlm.nih.gov/pubmed/25477716

https://www.ncbi.nlm.nih.gov/pubmed/19661687

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/

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Mitochondria 101 - Why It’s Important to Your Health

Mitochondria are a number of organized structures within a living cell. The function of the mitochondria is to produce energy within the cell called ATP (adenosine triphosphate). This cellular respiration takes nutrients from the cell, breaks it down and creates energy for the cell. When it comes to health and disease prevention, your mitochondrial wellbeing and capacity basically can't be exaggerated enough. On the off chance that your mitochondria are not working great, nothing else will either. They affect metabolism and play a role in our well being and how our body produces energy.

Mitochondria 101

The powerhouse of your cells, creating around 90% of the vitality being produced in your body.

Mitochondria are the powerhouse of your cells, creating around 90 percent of the vitality being produced in your body. With much neglect to acknowledge is that completely everything that occurs in your body, every single muscle constriction, biochemical course, cell recovery, detoxification etcetera requires vitality. Nothing can happen in a vitality vacuum.

"A lot of things occur in the cell that individuals don't think about, like the exchange of particles crosswise over films, or the support of the state of the cytoskeleton (microscopic network of protein filaments and tubules in the cytoplasm of many living cells). For the micro tubules to keep up their shape, they require a contribution of vitality. Everything that occurs in the cell requires vitality, whenever you have a reduction in that vitality generation, things can begin to fall apart."

How Do We Eat to Optimize Our Mitochondria?

The most important food ingredient to give up is sugar and limit grains because they resort to sugar in the bloodstream. Mitochondria do better functioning off healthy fats, like sardines, walnuts, avocado, coconut oil, and MCT oil. You want to eat high fat and low crab, because the mitochondria use fatty acids or carbohydrates to create the ATP, but if you give them more fat and less carbohydrate, you'll have less free radicals formed. You also want to eat lots and lots of colorful vegetables, because the more phytonutrients you must nourish your body, the more you will certainly nourish your mitochondria as well. We additionally know some veggies, like sulfur-rich veggies (cauliflower, cabbage, etc.), benefit producing glutathione, an effective antioxidant that benefits the mitochondria.

Mitochondria likewise have other fundamentally essential capacities. For instance, they go about as the organizer for apoptosis (a form of programmed cell death), a critical procedure that guarantees the passing of failing cells that may transform into tumors. This is called Apoptosis.

Apoptosis is essentially cell suicide. Through the span of a cell's life, it's going to be harmed. At the point when that harm crosses a limit, signals are sent to the phone that let it know, 'you’re never again be useful, and you better confer suicide for the more prominent benefit of the living being.' What's intriguing is that the most current research has demonstrated that it's the mitochondria that start that phone suicide program.

It's the mitochondria that get each one of those signs and decide if that limit has been achieved. It's additionally fascinating that if your mitochondria are broken, it probably won't have the capacity to comprehend those signs appropriately and not give the flag for apoptosis or cell death when it should happen.

Another important facet is that every one of those distinctive things that occur in the apoptosis course likewise requires a contribution of vitality. In this way, even though it may have the capacity to peruse the signs legitimately and give the flag that it's a great time to commit suicide if there's insufficient energy produce, defective cells will survive and multiple. The dysfunctional mitochondria are the basis behind what we know as cancer.

5 tips to Strengthen Your Mitochondria:

1. Sun Exposure - Sunlight is one of the most powerful mitochondrial boosters for optimal wellness and wellness.

2. Cold Thermogenesis - Daily cool showers, polar plunges, or cryotherapy are fantastic means to cool exposure.

3. Periodic Intermittent Fasting - Studies have shown calorie limitation to enhanced mitochondrial function as well as increased longevity.

4. Move Extra - The average American sits for 13 hours a day. Include the advised 8 hours of rest and we're inactive for 21/24 hrs. each day - almost 88% of our time. Mitochondria like exercise, activity, as well as movement. Feed your mitochondria as much movement as possible.

5. Vitamins - These are the 5 natural supplements that boost mitochondrial function.

   a. BioPQQ (polyquinoline quinone)

   b. Magnesium Threonate

   c. B-Vitamins - especially nicotinamide (a form of Vitamin B-3)

   d. Nitric Oxide Boosters - L-Arginine and L-Citrulline

   e. Alpha-lipoic-Acid

Resources:

https://articles.mercola.com/sites/articles/archive/2018/02/25/mitochondria-facts.aspx

https://www.naturalstacks.com/blogs/news/supplements-that-support-healthy-mitochondrial-function

https://www.naturalstacks.com/blogs/news/5-ways-to-improve-your-health-by-boosting-mitochondria

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The 5 Things I Do Every Weekend to Stay Healthy All Week

Staying healthy all week takes some planning, and what I’ve learned is that if I don’t have a plan and schedule the whole week goes haywire. One of my favorite quotes that I find so true is “If you fail to plan, you plan to fail.” Benjamin Franklin. I want to be successful in my health journey and I’m sure you do too, so let’s make a plan. Here I talk about the 5 things I do every weekend to ensure my success for the week.

1. Routine

Routine is everything because the body strives on regularity and structure, especially if your main goal is weight loss. If you have a structured schedule on weekdays and then everything goes haywire on the weekend your body will pay for it. For instance, if you are eating healthy planned meals during the week and then you go crazy on fast food, sugar, and alcohol on the weekend you will wake up Monday morning feeling sick and 3-4 pounds heavier than the week before. Talk about making yourself feel bad. To avoid this, think of how you want to feel on Monday morning, and what steps you need to take to create that good feeling, and then do that!

If you want success with your weight loss and to wake up Monday morning with a flat tummy with no weight gain follow your same structure as you do during the week. Some examples are, eat at the same times on the weekend as you do during the week, stay hydrated and drink all your water, get 8 or more hours of sleep and if you missed any of your workouts during the week make sure to get it in on the weekend. I’ve been doing this for many years and one of the most important things I’ve learned is that “winners are made on the weekend”.

2. Meal Planning and Shopping for The Week

Every Saturday I plan my meals for the next week, make a grocery list and head to the store. I like to shop at Costco for the most part since I can buy in bulk and save money. It’s important to buy organic veggies, fruit, and meat since these are free from pesticides and added hormones our bodies should not be consuming. If you have a local farmers market get your fruit and veggies there. Strive to get fresh foods that are in season. If possible buy local eggs, meats, such as chicken, pork, and beef.

3. Advance Prep for The Week

When I return from the grocery store I clean, cut, and measure out the veggies, and make my salads for the entire week. I have individual containers for salads and meals. If I have time on Saturday I will cook all my meat and/or recipes and divide them up into their individual containers with the veggies and carbs. It works best if I shop on Saturday and cook everything on Sunday. If you are working an 8 to 5 job you will want to have your meals ready and with you all day. Having your food with you and eating on a regular schedule will avoid blood sugars from dropping so you don’t eat unhealthy fast foods that put on weight.

4. Pack Your Gym Bag the Night Before

Sunday evenings I make sure my gym bag has everything I need for my Monday workout. I keep certain things in my bag at all times such as toiletries. I always have my headphones in my bag and charged up every weekend. I have my workout gloves and straps in my gym bag at all times. I put out my workout pants, top, shoes and socks so I don’t have to think about it the next morning. It’s there ready for me to put on and head out the door. Or if you are heading to the gym after work you’ll have your gym bag packed and waiting in your car, no excuses, you’ve already planned for it.

5. Gym Schedule

I always have my workout times scheduled on my calendar. Every Sunday I look it over to make sure there is nothing that will get in the way of my workouts for the week. If it’s on your schedule you can arrange everything else around it. If someone wants you to comment to something else during that time simply tell them you don’t have that time available and inform them of another time you do have available. Don’t let others dictate your schedule.

Final word, these five simple things I do every weekend might seem basic but they are important for your success if you want to make progress. Most people fall off the wagon on the weekends and never hit their goals. Being and staying healthy is a lifestyle. Give it 100% for 21 days and I promise you will feel better than you have felt in years.

5 Tips for Better Sleep & Recovery

Sufficient and quality sleep is one of the most important, and sadly ignored, elements of a sound mind and body. We could spend so much time and energy on our physical conditioning, nutrition, and social-emotional sides of our lives and totally bypass among the columns of health and wellness.

We often fall into the trap of prior sleep to “get more done.” Nevertheless, it’s important to try to at least improve your sleep quality, through whichever means you deem appropriate.

In this article, I’ll discuss some of my favorite tips for optimizing your sleep habits, you will learn what deep sleep is, why it’s so important; and how you can improve your sleep over time.

1.    Adjust When You Exercise

Surprisingly, the time of day that you exercise may have a significant impact on how well you sleep; furthermore, the moment you exercise could influence various elements of sleep. For instance, how long it takes to go to sleep as well as just how you remain asleep throughout the night.

When a person exercises in the morning, they have less trouble falling asleep. Interestingly, regardless of the training time, exercise reduced the number of times you woke up at night. Basically, this detail leads us in conclusion that workout in fact favorably influence sleep. In addition, depending upon your sleep issue, the time you workout may have a considerable impact.

2.    Say Bye Bye to your Gizmo’s

As the reason coincides-- the "blue light" emitted from digital displays (including TVs, computers, and phones) hinders the body's natural manufacturing of melatonin. This makes sleep-- and definitely deep sleep-- much less achievable.

The earlier you quit utilizing these blue light displays the better, as there light has actually been shown to subdue melatonin for approximately 3 hours.

If you're anything like the majority of people living in the modern world, stepping far from all digital gadgets 3 hours before bed may help enhance sleep considerably. 

3.    Build A Regular Rhythm

Interestingly, our bodies have a biological rhythm, which manages almost every function in the body, from when you wake, to when you like to exercise and go to bed. Additionally, most hormonal output pertaining to these occasions also happens on a rhythm. For instance, did you know that your body releases cortisol in the early morning, which ultimately causes you to wake and prepare for the day?

Ends up, this is an important part of your body clock. Melatonin, as I mentioned earlier, is additionally a regulatory authority of your circadian rhythm. Having irregular and/or short amount of time to fall asleep is among the significant concerns pounding our melatonin manufacturing.

Keep in mind that your body does not quit on the weekends. Whenever possible, I recommend attempting to keep your routine of sleeping and waking, whenever feasible, even on the weekend breaks. However, make sure it’s quality sleep for 8 hours. 

4.     Why is Deep Sleep So Important?

Naturally, most of us want to rest better, but those that are working to improve their efficiency and preparedness throughout the day know that the Holy Grail is improving our quantity of deep sleep.

Not to get as well technical, yet deep rest, or the last of NREM (or non-REM) sleep, is the moment when your brain waves are at their lowest frequency and you are at your hardest to wake up. Deep sleep is the moment when our bodies are working hardest to recuperate, reinforcing our minds and fixing our bodies from the previous day's physical effort. It's no surprise that individuals who typically state they're well rested have shown that they have had high-quality deep rest.

5.    Stay consistent!

One of the most common triggers for severe muscle soreness is an exercise that is different from what you are accustomed to! Regardless of the amount of weight lifted, repetitions performed, types of exercises used and so on, if the exercise stress is relatively new to you, you will likely be quite sore. The best way to combat this is by staying consistent with your workout routine. Even the most intense of exercise sessions can be adapted to and recovered from using the strategies above, as long as you STAY CONSISTENT. Without consistency, you can do everything else right and still be extremely sore the days following a workout. 

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Why Autophagy is Important and Why You Need to Stimulate It

Good news there's a little-known approach your body does to clean itself from damage and free radicals. It's a process you can tap into that accelerates self-eating.

Wait What?...

Yes, you could truly train your body to eat itself - and believe it or not, you should want and need it.

It's a natural process called Autophagy meaning “self-eating”, the body’s system of cleaning house. Explained in easier terms, it a cellular cleansing process that removes toxins within the cells and repairs dead, infected, damaged cells left behind; swallowing up the weaker parts of the body, to make it stronger. This could also be called survival of the fittest. 

Autophagy makes us more efficient by getting rid of flawed parts, protecting us from many different cancers, as well as excessive weight gain, and diabetes. Autophagy is can also slow the aging process.  

When we’re younger our cells are vibrant and more efficient, and duplicating like crazy, but as we age our cells aren't duplicating as much and eventually we die. Now, since we are aging and starting to lose cells, we do need to make sure we become a lot more efficient at making the stronger cells even stronger and begin to increase, and we can do that with Autophagy. The benefits of enhancing this process is so the cells are stronger, which slows down the aging process, so we can live longer and feel more youthful without sickness. 

Another benefit is when Autophagy is working at an accelerated pace, we have high levels of Nero protection that’s occurring. Which means, intermittent fasting helps enhance cognitive function, which may help the brain to learn more easily. As brain cells become more powerful, it protects us from dementia and Alzheimer's. 

Now, I know you're asking yourself “how do I eat myself?” Well, I’m about to tell you. First, autophagy is a response to stress, but we want to utilize “good stressors” not bad ones. The good stressors are things like exercise and intermittent fasting. Let’s take a look at these:

1.    Exercise

Exercise puts stress on the body, however, this is the good stress. Exercise damages your muscle tissue, and it creates little microscopic tears that the body then rushes to heal, this creates more muscle mass and resistant to any more damage you might place it through.

Regular exercise is a natural way you can help your body to cleanse. That must be why we feel so refreshed and stress free after a good hard workout.

2.    Intermittent Fast

Ironically for people who "cleanse" by drinking juice (which can be high in sugar), the act of eating actually works against autophagy. Skipping meals can lead to another stressful act that the body may not immediately love but ultimately take advantage of.

Intermittent fasting is a term that involves time-restricted eating. There are many different ways to do this but if you’re a woman you’ll have to consider hormones will play into what you can do. Start with a 12 hour fast and see how your body feels, and build up from there. Autophagy starts at 16 hours and becomes more powerful between 24-48 hours for the best effects. You might consider trying your first fast starting at 7 pm and then fast until 7 am the next morning. 

3.    Reduce Your Intake of Carbs

Reducing the amount of carbs in your diet will induce autophagy. It may be hard to make drastic changes to your diet all at once, so slowly work yourself into it. Try one of these ideas to start with, and then implement more of them as you are able.

Simply cutting carbs on odd days, or two days with carbs and two days without carbs has been shown to increase autophagy. Bodybuilders have been doing this to manipulate fat loss for years. However, there’s another way to get similar benefits without giving up your favorite rib eye, but you will need to stop eating sugar either way.

It is called a ketogenic diet, and it's an ever more preferred diet for anybody looking for a much longer lifespan and to help prevent health-related disease. The idea is to reduce carbs to 10% of overall calories so that the body has no choice but to use fat as a fuel source instead of glucose from carbs. This puts you in a ketosis, which induces autophagy. 

So, here's my own conclusion… Regular workout, as well as occasional carbohydrate restriction, carry mountains of advantages in addition to their likely impact on autophagy. The very best that may happen is a stronger, leaner, as well as cleaner body. That's our type of cleansing.

References

1) 10-5-16 How autophagy could lead to a cure for cancer and spell the end of diabetes:
https://www.wired.co.uk/article/autophagy-cells-explained
2) 5-24-15 Autophagy https://theartofmed.wordpress.com/2015/05/24/autophagy/
3) 8-16-10 Fasting increases circulating levels of several neurotrophic factors
https://www.tandfonline.com/doi/full/10.4161/auto.6.6.12376
4) Exercise induces autophagy in peripheral tissues and in the brain
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3463459/

Do Emotional Eaters Have BusyBody Problems?

Something to think about, busybodies are commonly driven by excellent intentions yet they're driven by subconscious reasons.

Are you wondering if you're a BusyBody or have BusyBody patterns?

Let’s explore the following 3 scenarios below:

The Caretaker

You are very in harmony with people in demand. You really feel good being mama duck, seeing to your little ducklings are done in a row, right where you desire them, where their more than happy and secure.

Have you ever tried to change a person to the way you think they should be? Have you ever felt aggravated that people didn't do exactly what you asked, as well as resisted you and challenge you?

The Rescuer

You really feel you must step in, save the day, take control of the circumstance. Have you ever felt pain because the person you're aiming to aid, kindly or not-so-kindly informed you to butt out? Do you consistently do your kids' homework, and/or make the last-minute drive to school if they have forgotten their homework at home? Then to end up with youngsters that anticipate you to be the homework fairy?

The Do-Gooder

You volunteer when you should not, then it makes you feel resentful and stressed. Have you ever before seemed like an overloaded and stressed out martyr due to the fact that you realize far too late that you've taken on to much? No one else is raising their hand, and the worry falls on your shoulders.

I don't imply to suggest that aiding is a bad thing. We are hard-wired to help each other and also, it's a natural element of being a person. The problems arise when individuals attempt to aid all the time, further effecting our own quality of life or ability to care for ones health.

Do  scenarios like these lead you right to the refrigerator? You can get out of the busybody trap and get your life back.

Why it's very easy to fall into the busybody trap

Two reasons people become busybodies:

Control or lack thereof. Psychological eaters are usually controlled freaks since we feel out of control ourselves. Going a bit deeper, the ego should be in control; as well as the ego always must be right.

Everyone enjoys the thrill of stepping in and saving the day ... however, ego is hard-headed. Vanity drives to take over so you can be smarter/wiser/stronger and more in control compared to others, however, that commonly backfires when people see you as a hard-headed know-it-all.

Disturbance. Concentrating on other people's problems additionally offers an effective distraction from our own issues, feelings, truth, as well as thoughts. It's uncomfortable to encounter our own stuff as well as easier to hide behind other individuals’ troubles.

Here are 5-steps to stop the BusyBody and take your life back:

1.       Never say yes until you take the time to think about. Tell the person that is asking you will have to get back to them. Give yourself at least one day to consider and think about what you will be sacrificing in your own life. Can you really afford the added time, effort, and stress? Constantly saying "I'll do it" at your own expenditure causes stress that creates emotional eating. Help only when it feels great to assist! Otherwise, say no. There are others that could do it!

2.       Inform on your own, "Not my apes, not my circus!" There are circuses taking place all around you. You have an option whether you enter the ring or otherwise. Dramatization = anxiety. You meddle, feelings get harmed (they probably really did not desire you to butt in but were too respectful to claim so), as well as you pacify with food.

3.       Ask yourself, "What landed me in this situation?" if you're already in a situation that's backfiring. The response is always, "I got myself in this situation." Taking responsibility requires you to be extra familiar with your choice, as well as prevent you from making it again.

4.       Say no more often ... to yourself. Tell yourself, it's fine not to butt in. People are who they are. You cannot change them. If you're doing your children' homework, remind yourself, homework aids children to the discovery of the subject. It additionally shows them self-control, obligation, and most importantly, effects. Real life is an extreme area for any individual that is used to being rescued!

5.       Do not handle other people's problems. Rather than having compassion as well as attempting to take care of the scenario for them, show concern, but urge them to fix their own situations. Empower them, do not be superior to them, and don't drain yourself aiming to help.

Being a busybody is ineffective. It can damage connections, destroy your health, trash your state of mind, and prevent you from enjoying life.

When you start to see when you're stepping into scenarios that have absolutely nothing to do with you, you reduced your anxiety as well as reduced your yearnings.

The biggest obstacle is recognizing when to say no to others as well as to yourself. Push away the discomfort and focus on improving yourself. Making this adjustment may be some work, but it will instantly minimize weight on your mind ... and also your body! I assure!

If you desire different results in your life, you'll have to take different actions. This can be an exciting adventure if you choose. 

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Wake Up! Your Walking Workout!

Walking is one of the easiest and best kinds of workouts. Walking uses your whole body, calls for zero equipment or unique gear, could happen just about anywhere, is easy on your joints, and involves an impact which is terrific for your bones. So, why aren't you walking?

Many people incorrectly assume since walking is reduced effect and simple, that it cannot possibly be as valuable. But, the reality is the benefits of strolling opponent to doing nothing has its advantages:

Advantages Consist of:

• lower high blood pressure,

• decreased danger of stroke,

• lowered threat of cardiovascular disease,

• reduced cholesterol,

• rise in bone thickness, and

• raised sense of well-being

• mental and physical benefits

• your clothes will get a little looser

• your legs will look great

Walking can be an excellent weight-loss tool, in addition to a reliable approach for boosting your health and fitness. However, since it's much less literally demanding compared to several other tasks, you will require a couple of strategies to obtain the outcomes you want.

Make sure you continue to get results by mixing things up. Change up your pace by walking at a faster pace for 1-2 minutes and then a moderate pace for 2 minutes. If you're going slower, you could go farther. As well as, if you're walking much faster, you can minimize the distance. To keep your body stimulated for fat loss, mix it up!

Discover a hillside (or two!)

Hills are a terrific means to enhance your intensity without having to walk faster OR longer. As well as, hillsides will certainly recruit your heart rate a bit differently than flat terrain, which will boost fat burning effects at a higher level.

Gain a little weight (not really!)

Adding extra weight to your walking exercise is an easy method to challenge yourself at the next level. While you could have seen individuals sporting hand or ankle weights while walking in your area, weighted vests are a much safer method to burn extra added calories.

The vest evenly distributes weight naturally as to not alter the means you stroll.

Get innovative

Spice up your strolling routine by including added workouts in the process. See a park bench on your path? Stop and do a set of push-ups or triceps dips. Discover a collection of staircases? Playground? Why not jump on the swing, hang from a bar, or any of the various other fun activities that offer themselves.

Need more ideas? Try this walking workout

Walking Circuit Workout – 45 minutes

• 5 minute walk – warm-up

• 2 minutes jog

• 1 minute walking lunges

• 2 minute walk

• 2 minute jog

• 20 traveling lateral skip squats – 10 each side

• 2 minute walk

• Continue sequence until you reach 45 minutes

If you start on a regular routine you are more likely to add other healthy behaviours. So, lace up those tennis shoes and go out there!

5 HEALTH BENEFITS OF REGULAR EXERCISE

Modern lifestyle habits and choices can come with consequences, especially when we are inactive and not aware of healthy nutrition habits. What happens is our bad habits eventually catch up with us and affects our quality of life. Which we can pretty much count on if we don’t take care of ourselves. Our bodies are not meant to be inactive and need regular physical activity to continue to function correctly.

Maintaining overall functional strength is important so that the nervous system and musculature system can communicate and produce optimal movement. When there are muscle imbalance it can lead to common injuries such as ankle sprains, tendonitis, and low-back plan. Physical exercise provides so many benefits, five which are below:

Cardiovascular benefits

Regular cardio has a profound result on your heart's wellness. Post-exercise your high blood pressure is decreased and this decreases the stress and anxiety on your arteries as well as capillaries, where oxygen, nutrients, and wastes are exchanged. It additionally prevents your arteries from accumulating plaque and ensures a healthy flow of blood throughout your body in addition to decreasing the dangers of a stroke.

Increases resistance versus chronic health problems

Type 2 diabetes is a problem that causes higher levels of blood glucose, and your body doesn’t use insulin properly. This is called insulin resistance. You can reverse type 2 diabetes by losing weight through exercise and changing your nutrition to mostly whole natural foods. People with type 2 diabetes, have a shorter life expectancy of about 10 years

Helps control weight

Keeping a healthy weight as well as BMI is not possible with a sedentary lifestyle. Reducing body fat and weight can be done by burning more calories than you consume. Exercise, if integrated with an appropriate nutrition plan, aids to burn excess calories and build muscle mass, which in return speeds up metabolism. This consequently will allow you to continually improve physically while maintaining a healthy body mass.

Enhances your mood

Your body releases endorphins after a workout as these are the body's all-natural painkillers. They also significantly improve your mood as well as induce positive emotions and euphoria. Studies have shown that exercise has helped many individuals suffering from depression. It also helps boost confidence, takes your mind off worries, and cope with many everyday situation in a healthy way.  I encourage you to take advantage of the mood-enhancing effects of a workout.

Develops the mind

The routine workout has a positive impact on your cognitive abilities and avoids your neurons from degenerating. Researches have shown that normal workout causes the hippocampus to increase in size. The hippocampus is responsible for verbal memory as well as learning. Exercise additionally promotes the release of chemicals called growth aspects. These oversee the health and wellness and development of the cells in your brain.

Your body is like a well developed machine that needs to be maintained, just like your car. The human body will break down or have permanent damage if it’s neglected and continually given cheap fuel. To function properly it needs routine and to be cared for effectively. Take action today, change your lifestyle, and you’ll find exercise offers many benefits way beyond just feeling better.

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Hydration And How Crucial It Is For Your Health

Water affects every organ and cell within your body. You may not have known this, but water even plays an enormous role in the health of your back and spine.

Most of us associate dehydration—when more water is moving out of our body than we are taking in—with muscle cramps, fatigue, and extreme thirst. Indeed, these are just some of the consequences of subpar hydration. But, did you know that dehydration affects your brain as well?

Our brain is made up of around 73% water. If we don’t keep up with our water intake, especially in hot weather or while exercising, our thinking and cognition can suffer. In one study, adolescents who exercised for 90 minutes to a state of dehydration experienced significant shrinking of brain tissue, much like a sponge left out to dry.

Make sure you drink enough

Recommendations vary depending on weight, age, and activity level but an easy one to remember is 8x8, or 8 glasses of 8 ounces of water each day. You can also divide your weight in pounds by 2 and drink that number in ounces. For example, a 130-pound female would need 65 ounces (135/2) of water per day. Many experts recommend drinking to thirst—if you are thirsty, drink!

Mental benefits

Not only does staying hydrated help balance your mood by aiding in body regulation and brain function, but it also offers some big-time benefits for your memory. Yep, it’s true. Proper hydration can help improve the flow of both blood and oxygen to your brain, ultimately helping strengthen cognitive function and memory.

Fighting fatigue

 The equation here is a simple one—a well-hydrated body is a well-energized body. Combine that with the fact that hydration can also contribute to better sleep, and you may be able to kiss the need for that regular cup of joe each morning goodbye. (Sip mindfully as you enter the evening hours, though, since consuming liquids too close to bedtime could leave you running for the bathroom in the middle of the night).

Maximize Physical Performance

If we do not stay hydrated, physical performance can suffer. This is particularly important during intense exercise or high heat. Dehydration can have a noticeable effect if you lose as little as 2 percent of your body’s water content. However, it is not uncommon for athletes to lose up to 6-10 percent of their water weight via sweat.

This can lead to altered body temperature control, reduced motivation, increased fatigue and make exercise feel much more difficult, both physically and mentally.

Optimal hydration has been shown to prevent this from happening, and may even reduce the oxidative stress that occurs during high intensity exercise. This is not surprising when you consider that muscle is about 80 percent water.

How to Tell if You're Dehydrated

·       Your pee will be dark in color (resembling apple juice)

·       You may feel nauseous and experience fatigue

·       You might cramp up, lose focus, and feel groggy

·       You stop sweating

Hydration is also important for health reasons

Dehydration can cause a dangerous imbalance in blood-sodium and fluid levels, which can lead to serious illness and even death.

The risks are heightened in extremely warm weather. If you're training outside in the heat, make sure to take in extra fluids to keep your body temperature down and prevent cramping.

Water is truly the elixir of life. As you experience all the wonderful milestones of summer, remember to drink plenty of water and eat a diet rich in hydrating whole fruits and vegetables to keep you going strong all summer long. Your body (and mind) will thank you!

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Practicing Self-Care & Fitness Has It's Benefits

Practicing Self-Care & Fitness Has It's Benefits - By Guest Writer Sheila Olson

As we grow up, we pick up the belief that the greater the sacrifice you make, the greater the reward.  While working hard is essential for achieving your goals in life, the big question is when is how much striving too much? For many people, accomplishing their ambitions comes at the cost of their health. Self-care can help you regain balance in your life.

Practicing self-care offers numerous mental, physical, emotional, and psychological benefits including:

•           Boosts your self-esteem and confidence

•           Helps you maintain healthy relationships

•           Relieves stress

•           Promotes focus, creativity, clarity, and productivity.

•           Improves your outlook on life

•           Promotes mental health

•           Builds resilience and problem-solving ability

•           Cultivates peace, calm and happiness in your life

The importance of fitness to your self-care routine?

Fitness helps you build strength and boosts your vitality to enable you to perform your daily tasks optimally. Exercising detoxifies your body and aids in maintaining a healthy weight, lowering your risk of diseases such as cancer, hypertension, diabetes and heart diseases.

People in recovery stand to benefit significantly by including exercise into their lives. Studies show that exercising lowers stress levels while producing feel-good hormones. The feel-good hormones provide a natural high while the reduced stress levels reduce the urge to use drugs. Some people in recovery pursue exercise and sports as a means of self-actualization which keeps their minds occupied, gives them a sense of accomplishment, and boosts their self-esteem.

Incorporate fitness into your life

Identify an exercise you enjoy such as jogging, walking, swimming, cycling, yoga, boxing, hiking, aerobics, dancing, and weight training among others. Start exercising 20 minutes a day for 3-5 days a week and increase frequency, intensity, and length of time as your body becomes stronger. Incorporate self-care in your fitness routine by eating healthy whole foods and hydrating adequately. Also, avoid overtraining, and warm up and cool down for at least 10 minutes per session.

Integrating other self-care practices

Initially, it may feel like self-care is taking up too much time on your already busy schedule, or that it is selfish. Start out with smaller time-frames and build up gradually. The idea is to commit every day to do something that nurtures you, even if it is for five minutes. Self-care takes being deliberate and not making excuses.  Some days it will be easy to get in the flow, other days it may feel like a lot of work. Either way, keep showing up.

Occasionally take time out to just breath and literally smell the roses. Take morning or evening walks in nature. Every so often allocate time for a bubble bath, massage or a facial. Plan and begin saving up for that vacation you have been intending to take.

Create an end of the day ritual whereby 30 minutes before your bedtime, turn off all the electronics, dim the lights, and get in bed. Take a few deep breaths and allow your body to ease tension. Identify at least three things in your life or the day that you are grateful for. You may make a mental note of them or actually note them down in your journal. Allow yourself to lay relaxed, aware of your body until you drift away to sleep.

There will always be a new goal for you to pursue and things to do. Self-care may mean the difference between whether you go through life overloaded with stress, or with ease. Do not wait until the damage of neglecting yourself is done, take charge of your life now and find ways you can nurture your body, mind, and spirit.

Photo credit: Unsplash

Youthful Skin Care Guide

Courtesy of Egozi Plastic Surgery Center

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BENEFITS OF WEIGHT-LOSS

It's talked about often that losing weight “feels great.” Many assume that this feeling arrives after months of sweat and determination. However, as soon as you start to incorporate a healthy lifestyle of whole foods and exercise you will feel a change. Your energy will start to soar. Your mood will improve and you will find yourself having feelings of happiness and self-worth. You may be able to get off some medications due to weight-loss, you'll spend less on health care, and your risk of cancer and diabetes will be lower. Then one day you will find your skinny jeans fit perfectly. And while, there is an incredible sense of accomplishment when you do reach a milestone goal, there is real happiness on your daily journey. Let me explain.

Your body is incredibly responsive. We heal from sickness. We feel energy from a great workout. Our minds feel the endorphins of exercise and positive thinking. As soon as you begin to give your body what it’s meant to receive, nutrition, hydration, activity, and self-love, it responds almost immediately. You feel light, energy, and power. And, you physically begin to FEEL a change.

If you want weight-loss, to feel energetic and empowered here's a few tips that can help you get started.

Feel Hydrated

Getting plenty of water promotes weight loss, increased energy, relieves fatigue, flushes out toxins, improves complexion and boosts the immune system, just to name a few. Your stomach will feel slimmer since it can digest food easier and staying hydrated helps you avoid headaches. Plus, water doesn't add a single calorie! Aim to drink 3 liters to 1 gallon of water every day.

Feel Energetic

Feeling more energetic only takes a few daily changes. Those changes are sleep, eating enough to fuel your day, and exercising regularly. Eating whole foods throughout the day and keeping sugar intake low gives you immediate energy. By five o’clock you'll either be sluggish from sugar or you’ll be actively engaged in your evening events. Exercise release endorphins, which is a hormone secreted within the brain and nervous system that causes an euphoric effect, making you happy with more energy. Sleep helps weight-loss, memory, problem solving, concentration, and energy. Studies show that the best amount is at least 7 hours.

Feel Empowered

One of the greatest feelings in the world is progressing towards a goal! Each and every day that you follow a diet of whole foods and exercise, you are taking a step (or two or three) forward. Your mind is incredibly powerful. Some of my clients have allowed themselves years of negative self-talk. It’s dark, damaging, and hurtful. However, just a few days of healthy eating and exercise quickly reverses that negativity. If you are mindful you will notice these changes. Light immediately penetrates darkness. You feel hopeful, excited, and CAPABLE of reaching your goals. And, if any thread of discouragement returns, you can quickly replace that fear with positive affirmations and acknowledge that you are on your own path of success.

If you begin enjoying the benefits of healthy nutrition and exercise on a daily basis. You’ll immediately fall in love with the way you FEEL!

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PAPER TOWEL THEORY

I recently read this weight loss analogy that I found so intriguing and motivating I thought I should share. I hope you find this helpful in your weight loss journey! 

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By: Bob White

Let's assume you go out and buy two rolls of paper towels, each with only 84 paper towels on it (one for each day of the challenge). You put one aside, and keep it for future reference (your before picture).

The other one represents you (I'll call your paper towel you Ed). The core represents the lean Ed. The towels represent the fat that is covering the lean Ed. For the sake of argument, let's say that Ed wants to lose 21 pounds of fat, so (84/21) each sheet represents a quarter-pound of fat lost. Let's also assume that Ed loses his fat equally during each day of the challenge.

Each day during the first week, you tear a sheet off of Ed, representing the fat he has lost for the day. Next, you put Ed next to the full roll ('Big Al') for comparison. No noticeable difference!!! Even at the end of the week! This can't be working for me!

But, being a good Ed, you continue to follow Body-for-LIFE. At the end of weeks two and three, you continue to compare Ed to Big Al, and still notice very little difference. That stinkin' Bill Phillips MUST be a liar!

But Ed is determined! He works hard! Hitting his 10's.eating his 6 daily meals. Three more weeks go by, the sheets peeling off day after day before Ed gets up the courage to stand next to Big Al again. Holy Myoplex! Ed is skinny! OK, not skinny, but less huge!!!

By the end of the 12-week Body-for-LIFE program, Ed is down to his lean dream, or somewhere near it. Ed is happy. We are happy. Big Al - well he's not so happy.

The lesson to be learned is that fat, like paper towels, comes off in sheets. When you are heavy, you are big around. And when you are big around,that fat is spread over a MUCH larger area - just like that outside towel sheet. The closer you get to the lean you, the more each lost pound of fat shows, because it is spread over a smaller area.

While the outside sheet may only cover 1 layer of the roll, the inside sheet may go around 4 times. That last sheet looks like it gives you 4 times the results of the first sheet, but in reality, the results are the same - your perception is just different! And you'll never see the inside, if you aren't patient while the outside is coming off!

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If you’re passionate about taking your health and fitness to the next level but aren’t sure where to start, send me a message for a FREE consultation. You can save 10% by mentioning you found me through this article.

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