Category Archives: Body

Keto Diet – Not a fad. I’m a fan!

I know there are many people for and against Keto, I am all for it. It has the perfect balance of nutritious foods in a way that is effective for weight loss, maintenance and weight gain. I have been on Keto since before the New Year and my results (I will share soon) are amazing. I lost weight very quickly without going to the gym. I am working out now and the results are getting even better.

At first I found Keto to be difficult but after the first week I had my routine and regimen down. I felt compelled to share this newfound lifestyle change should be shared with others. It is truly remarkably easy to do. Let me help if you want more information on keto, get my e-book, “Keto“. If you would like to start Keto get my other e-book “The Keto Work Book“, it is the ultimate guide for beginners, get your macros and go for it.

Focus on the 80% and the 20% will come. (80% nutritious food/ 20% exercise)

Weight Loss Method: Carb Backloading

A Useful Method for Losing Weight: Carb Backloading

There are many different schools of thought when it comes to losing weight and there are many different systems, diet plans and strategies that claim to be the most effective in the world. Of course not all of these can work equally though and so your job is to try and weed out the winners from the losers and to identify which strategies are most effective generally and also best suited to your specific lifestyle and biology.

For your consideration then: carb backloading!

What is Carb Backloading?

The basic idea behind backloading is that you are going to time your meals, or more specifically time your consumption of carbohydrates. You’ll do this in such a way as to eat carbs like bread, pasta and others only immediately after you have engaged in intensive cardiovascular training.

More specifically than that, you will be timing your consumption of simple carbs in order to follow HIIT workouts. That means that you’ll a low-carb or no-carb diet for the majority of the day and then when you’ve finished an intense training session, you’ll be able to permit yourself to have some pasta or a sandwich.

Why Does it Work?

The idea behind this system is to first empty the energy stored in the muscles (glycogen) before turning to carbohydrates. What this is thought to do is to create a demand on the body that will ensure that the new sugar influx is not stored as fat.

You see, the body only stores excess sugar as fat when it doesn’t have any use for it. If your blood sugar is low when you eat, then your body will use some of the incoming sugar rather than store it. Unfortunately, low blood sugar also stimulates the release of many hormones and it doesn’t take much to get a good supply back.

Conversely though, the body also stores a small amount of energy in the muscle cells as glycogen to allow us to run and fight when we have low blood sugar and we are burning energy too quickly to rely on fat stores.

When this is depleted, the first priority for the body (after powering basic functions) is to restore this energy. Thus, any carbohydrates that you eat within a short window of opportunity will be sent to the muscle and not the belly.

How to Get it Right

Before you try this system, it is important to note that it doesn’t work if you only use steady state cardiovascular exercise. A gentle jog will use up the blood sugar and then turn to fat stores. Conversely, if you sprint or go at 100% output, then your body will have no choice but to use glycogen (because burning fat is too slow).

We can only maintain max output for a short amount of time though and this is where HIIT comes in – as the perfect way to use up this form of energy and create that necessary demand. As always, Live, Love and Sweat Every day!

Exercise Move of the Day

Exercise Move of the Day

This is one of my favorite moves to target the glutes AKA the butt. 

 

Try 15 – 20 repetitions on each leg for 3 sets. Give it a try and add it to your next workout. 

Love, Live and Sweat Every Day!

Do your best

Fresh Produce Gone Bad?

How to keep your produce fresh

How many times have you gone to the grocery store or farmer’s market and bought organic fresh fruit and veggies only to bring them home and they go bad before you eat them? I can not count how many times I’ve had to throw away produce.

You want those raw healthy vitamins and minerals from your food, however, the downside of fresh organic produce is there is no shelf life.  If you don’t eat it within a certain amount of time (usually within 3 days or so) it begins to wither away. My solution is really very simple and I wish I’d thought of this before.

Freeze it! Unless its spinach or other green leafy vegetables that I want to eat fresh, I cut them up and freeze them.  You can even find some things already cut and frozen in your local grocery store.  It makes cooking and meal prep a breeze. The produce was bought fresh and once you dice them up, put them in a freezer safe bag, you’ve now added shelf life to your produce and you’ve done it without using any preservatives.

Frozen fruit and vegetables allow you to bulk up without the worry of them going bad, can cut your meal prep time down and prepare dinner for the family faster. I just got a bunch of organic carrots (fresh from someone’s garden) way too many for me to eat in one sitting that I washed, chopped up and put in the freezer for another day. You know those store bought carrots are peeled with chemicals? I’ve avoided all the toxic exposure with my fresh ones. I’ve been able to make all types of healthy meals by incorporating frozen ingredients.

Try it out and see how it works for you. You may not like some things frozen but you’ll have to figure out which ones don’t work well for you.

Live, Love & Sweat Everyday!

 

About Me

Hi there! Allow me to reintroduce myself.  Yes, reintroduce because this is not my first rodeo, meaning, this is not my first time blogging.  My name is Detra and I’ve had a blog before, used mostly to promote my fitness classes, however, I am coming back with a different perspective. I am a certified Personal Trainer and nutrition Coach. I am not a doctor and I do not claim to know everything about health and fitness, however, I am constantly learning and expanding my knowledge on the subject of health/fitness, beauty and life. I am a Wellness Coach. I provide information, tools, tips and techniques to help others improve their quality of life.

I have been passionate about health and fitness since high school. I was a cheerleader and ran track, being an athlete I was focused on improving times, staying hydrated, improving form and technique, etc. Oh and graduating so I could move out my parents house and go to college, LOL! After high school I attended college where I also ran track and very briefly danced with the band.  Once I graduated from college I continued to workout and found myself wanting to help others do the same.  

My initial approach was personal training at gyms/studios and after a while that became monotonous. Then I decided to go out on my own and freelance, I had my own boot camps, fitness classes and blog. Then that is when my life changed becoming a wife and mother with new responsibilities, life has become totally different and now I can understand the challenges most of my clients had to face every day. I put my personal training and blog to the side, to focus on the change in my life. 

Over the past 12 years I’ve learned a lot. Now I provide information, tools, tips and techniques to help others improve their quality of life. I would like to help someone improve or change the way they think, look and feel about their health, their life. You have to take care of yourself before you can take care of anyone or anything else. I know it sounds cliche’ – ish, but it is true.

I hope that something I share will help you Live, Love and Sweat Every day!

– Detra

 

Working on a Come Back

Please be patient… rebooting!