INSULIN RESISTANCE

  • How Much PROTEIN Should Women Eat to Build Muscle (and Lose Fat!)?

    How Much Protein Per Day For Women to Lose Fat and Build Muscle?

    HOW MUCH PROTEIN SHOULD WOMEN EAT EVERY DAY

    How much protein should women eat if they want to lose weight but also build muscle? In this blog post, I’ll share what I’ve learned on this topic and what I’m focusing on personally so you’ll understand completely how much protein women should eat on a daily basis. I’ve recently enhanced my KETO diet approach to remain KETO/Low-Carb but also be very focused on high protein– why? Because when I learned how much protein women should eat to support muscle gains and fat loss- I realized I was likely not eating nearly enough. And once I focused on adjusting my macros, I found that I could easily do HIGH protein and the same low-carb (50G or less per day typically) and stick with my caloric deficit. I’ve been on this track for about 2 weeks so far and have am SEEING RESULTS. Tune in to the blog post below to learn more about how much protein should women eat, why they should focus on eating more protein, how protein helps with muscle gain/growth and recovery and how protein supports fat loss with a conclusion summarizing what I’m doing in MY diet and workouts and how it’s working so far and what my goals are for the future! 

    Do women need to eat as much protein as men?

    how much protein should I eat to gain muscle

    Our fitness industry has long been permeated by the notion that women need to eat less protein than men to achieve their fitness goals. Much of this mythology is spread by women trainers also promoting super low-calorie diets and suggesting women should never lift heavy weights for fear of “bulking up’ (eye roll).  That said, recent studies have shown that this is simply not true. The fact is, women need just as much protein as men to build muscle and lose fat. In this blog post, I’ll talk about the recommended daily protein intake for women, the benefits and importance  of consuming enough protein, and the best sources of protein for building muscle and losing fat.

    What is Protein and Why Is it IMPORTANT For Women Who are Weight Training?

    Steak Salad High Protein

    Protein is one of the three macronutrients that are essential for human survival. It is made up of amino acids and is responsible for building and repairing tissues in the body. Women need protein to maintain and repair muscles, bones, and organs. Protein is also important for hair, skin, and nail health. It’s also that thing we enjoy eating in dishes like sushi or burgers with fries or tacos or roast turkey or Turkey Taco Bowls (just had this this week sooo good!!) any sandwich etc. 

    How Much Protein Does a Woman Need?

    how much protein should I eat in a day

    The amount of protein a woman needs varies depending on her body weight, activity level, and fitness goals. Generally, women need between 0.8 and 1.2 grams of protein per kilogram of body weight. (For those non-metric people like myself, 1 kilogram = 2.2 LBS.) This means that a woman who weighs 130 pounds (59 kg) should aim to consume between 70 and 100 grams of protein per day. However, women who are trying to build muscle or lose fat may need to consume more protein than this. For reference, based on what I’ve read and learned from several trainers in my age group– I’m currently focusing on 100g-125g of protein per day. This doesn’t mean YOU need to focus on that much– we all need to do our own research. I’m doing 1600 calories a day, 50g of carbs, 100-125g protein and the rest healthy fats. 

    How Does Protein Help With Muscle Growth?

    When we lift weights, we are essentially creating small tears in our muscle fibers. It may sound counterintuitive, but it is these tears that actually stimulate muscle growth and repair. In order for our body to repair and rebuild the damaged muscle tissue, it needs a steady supply of amino acids – the building blocks of protein.

    When we consume protein, our body breaks it down into its individual amino acids and uses those amino acids to repair and rebuild  that muscle tissue. This process is called muscle protein synthesis, and is essential for muscle growth and recovery.

    The consumption of protein can help to prevent muscle breakdown as well. When we don’t consume enough protein, our body may start to break down existing muscle tissue in order to access the amino acids that it needs for other functions. By consuming enough protein, we can help to prevent this muscle breakdown and ensure that our body has the amino acids that it needs to support muscle growth and recovery.

    It’s also worth noting that not all proteins are created equal when it comes to muscle growth. In particular, protein sources that are high in leucine – an amino acid that plays a key role in muscle protein synthesis – are especially beneficial for muscle growth. Some examples of protein sources that are high in leucine include animal-based proteins like meat, poultry, and dairy, as well as plant-based proteins like soy and quinoa.

    In summary, protein is essential for muscle growth and recovery. When we lift weights, we create small tears in our muscle fibers that require amino acids to repair and rebuild. By consuming enough protein – especially protein sources that are high in leucine – we can support muscle protein synthesis and prevent muscle breakdown, leading to stronger, healthier muscles over time.

    Benefits vs. Risks of Consuming Enough or Not Enough Protein for Women.

    Consuming the right amount of protein has myriad benefits for women, including increased muscle mass, improved bone density, and a faster metabolism. (BAM!) Protein also helps to keep you feeling full for longer, which can help with weight loss. Not consuming enough protein can have some negative health consequences for women, including muscle loss, bone density loss, and a weakened immune system. YIKES. Women who are not getting enough protein may also experience fatigue, weakness, and a slower metabolism. Enough reason to up your protein game??

    What are the BEST Sources of Protein For Women?

    Classic egg omelette

    OMG. There are SOOOO many sources of protein that are ideally suited for women, including lean meats, fish, eggs, dairy, and plant-based sources such as beans, nuts, and tofu. Plus of course you can incorporate additional enhancements like protein powders and protein bars as well. This helps to mix things up and you can create fun recipes. Right now, the entire internet is making high protein recipes using cottage cheese for virtually EVERYTHING. Stay tuned, I’ll share my favorites in a post coming up next week and down below I have one for you to start with! Try to choose high-quality sources of protein that are low in saturated fat and added sugars. Want some fantastic ideas for high protein low carb meals? Hmmm where could you get that I wonder? OH YEA– my KETO COOKBOOK!! 

    Protein Timing and Distribution

    In addition to understanding how much protein women need to consume, it is also important to consider the timing and distribution of protein intake. Some research suggests that consuming protein right after a strength training workout can help to support muscle recovery and growth. Additionally, spreading protein intake throughout the day (rather than consuming all protein in one or two large meals) can also be beneficial for muscle growth and recovery. What am I doing currently? I have shifted from intermittent fasting to eating 3 meals a day and one “snack” which is typically a protein shake or a protein snack (some kind of Greek Yogurt or Cottage Cheese + Protein Powder concoction). I’m actually really enjoying it– and it is certainly working well with my new training schedule because the working out for sure has increased my appetite. 

    So How Does Protein Help With WEIGHT LOSS?

    ideal amount of protein for women

    Protein is often recommended for women who are looking to lose weight because  it can help to reduce cravings and feelings of hunger. This can make it easier to stick to a calorie-restricted diet, which is a key component of weight loss.

    One way that protein can help to reduce cravings and hunger is by affecting the hormones that regulate appetite. When we consume protein, it triggers the release of hormones like cholecystokinin and peptide YY, which can help to reduce feelings of hunger and increase feelings of fullness. Additionally, protein can help to slow down the emptying of the stomach, which can also help to keep us feeling full for longer.

    Another way that protein can assist with weight loss is through its higher thermic effect compared to carbohydrates or fats. The thermic effect of food refers to the amount of energy that is required to digest, absorb, and metabolize the nutrients in food. Protein has a higher thermic effect than carbohydrates or fats, meaning that the body burns more calories digesting protein than it does digesting other nutrients. This can help to boost metabolism and support weight loss over time.

    Finally, consuming protein can help to preserve muscle mass during weight loss. When we lose weight, we typically lose both fat and muscle mass. However, by consuming enough protein and engaging in strength training, we can help to preserve muscle mass while losing fat. This can help to ensure that our body is burning fat rather than muscle for energy, leading to a healthier and more sustainable weight loss.

    In conclusion, protein can be a helpful tool for women who are looking to lose weight. By reducing cravings and feelings of hunger, boosting metabolism, and preserving muscle mass, protein can support healthy weight loss and help women achieve their fitness goals. Have I convinced you to up your protein focus yet?

    1-2 Punch: High Protein, Low Carb!

    High Protein Low Carb Diet

    So, y’all know I have been formerly strict KETO and that is what helped me finally bust out of a long plateau where I could NOT lose weight no matter what- and I lost 36 inches and 30LBS. I was strictly keto for about 1 year and 4-5 months until my doctor and I started working together end of last year to begin adding carbs back into my diet. I didn’t do this strategically enough, and I think frankly I was too confident in my weight loss and having had kept it off so successfully for so long— but let’s summarize and say that the experience of shifting to a much heavier carb diet ended up with me experiencing major stomach and digestive issues and gaining some weight back. MASSIVE BUMMER. I decided about 10-12 weeks ago to get back to keto and then start working out like I used to — with a strong weight training focus. It was mid-way into getting back to my keto focus that I started following a lot of great women on social who taught me a lot about the need for more protein– then my functional medicine doctor agreed. So I currently still do low/carb-keto but I do high protein.

    A high protein, low carb diet can be an effective approach for women who are looking to lose weight and build muscle. Here are some ways that this type of diet can be beneficial:

    Increased satiety: One of the main benefits of a high protein, low carb diet is that it can help to increase feelings of fullness and satiety. This is because protein takes longer to digest than carbohydrates or fats, which can help to keep us feeling full for longer. By consuming more protein and fewer carbs, we may be able to reduce overall calorie intake and support weight loss.

    Muscle preservation: When we consume a low carb diet, our body begins to shift from using carbohydrates for energy to using fat. This process is known as ketosis, and it can be beneficial for weight loss. However, when our body is in a calorie deficit (i.e. consuming fewer calories than it burns), it may also start to break down muscle tissue for energy. By consuming enough protein, we can help to preserve muscle mass and ensure that our body is burning fat rather than muscle for energy.

    Improved insulin sensitivity: Insulin is a hormone that helps to regulate blood sugar levels. When we consume a lot of carbohydrates, our body produces more insulin to help process the glucose in our blood. Over time, this can lead to insulin resistance, which is a risk factor for a variety of health conditions. By consuming a low carb diet, we can reduce the amount of insulin that our body produces and improve insulin sensitivity, which can be beneficial for overall health and wellness.

    Increased muscle protein synthesis: a high protein diet can also stimulate muscle protein synthesis, which is essential for muscle growth and recovery. By consuming enough protein and regularly strength training, women can support the growth and maintenance of lean muscle mass, leading to stronger, healthier muscles over time.

    In summary, a high protein, low carb diet can be a beneficial approach for women who are interested in losing weight and building muscle. By increasing satiety, preserving muscle mass, improving insulin sensitivity, and supporting muscle protein synthesis, this type of diet can help women achieve their fitness goals and improve their overall health and wellness. It is important to work with a healthcare professional to determine if this approach is appropriate for your individual needs and goals.

    BUT WAIT THERE'S MORE!

    But Wait There's More

    If you enjoyed this post my friends, you’ll probably enjoy checking out some of the following links to videos, podcasts and more blog posts. I’ve got you! VIDEO: The Best Tips From “The Glucose Revolution Book” CLICK HERE. VIDEO: What happened when I added carbs back into my diet: CLICK HERE. The Best Toning Workouts For Women: CLICK HERE. A Killer Sandbag Circuit Workout You Can do ANYWHERE: CLICK HERE. Grab my FREE Keto KWIK START GUIDE full of tips, recipes and hacks that helped me go keto and lose 30 LBS and 36 INCHES; https://bit.ly/ketokwikstart . . Want to learn how to go KETO the way I do it? I’ve coached tons of women and all have lost more than 25LBS successfully — CLICK HERE to take my online course- the 5-Day Keto Bootcamp for just $99. 

    AFFILIATE DISCLAIMER

    Note: this blog contains affiliate links that allow you to find the items mentioned in this post and support this channel at no cost to you. While this channel may earn minimal sums when a viewer uses the links provided, the view is in NO WAY obligated to use these links. Thank you for your support.

  • How to Have Good Gut Health

    How to Get Better Gut Health

    how to have good gut health

    If you are wondering how to have good gut health, you aren’t alone. Gut health is definitely a hot topic lately, and it’s certainly something I’m sure we are all familiar with  –but that doesn’t mean we are actually paying attention to how to have good gut health. It also doesn’t necessarily mean we are pursuing changing our daily habits and activities to achieve good gut health. I have been experiencing some stomach and gut issues the past couple months, ever since adding some carbs back into my diet, and this is MY personal reason for doing research into how to have good gut health- and why I want to make this a serious priority. I’m happy to be a leader for you and share what I’m learning along the way. Consider this post our introduction and get started chat. So — let’s do that, let’s talk about how to have good gut health, shall we?

    As I shared above, the primary reason I am making GUT HEALTH a priority in my life going forward is that ever since I added carbs back into my diet (over the past couple months, at the direction of my functional medicine doctor. I asked her what to do since I”d reached my weight loss goal and wanted to start working out hard again and build muscle. She said I should not be 100% keto forever and would need carbs to fuel my training. I added carbs and 1) gained weight- which was predicted/expected but 2) also got BLOATING/GASSY FEELING AND TUMMY ACHES — UGH!!

    Life is too short. So I cut back on the carbs I added…..the weight came back off and I felt better in my body again, but the symptoms in the tummy  DID NOT GO AWAY. Don’t laugh, not trying to be punny but I just felt it in my gut that I needed to look into gut health. I had this overwhelming feeling or pull to start researching it and I did and then I discovered all these amazing women very similar to me who had made some significant changes in their lives and healed their guts and were now feeling a billion times better– and it was motivating as hell!

    I immediately took out the book Eat Dirt by Dr. Axe. I had read it a year or so ago but truthfully I think I more skimmed it back then. This time I just gobbled up every sentence and learned so much! I found myself underlining the book it seemed. I have already ordered some sauerkraut and kimchi — because fermented food is very good for the gut– and I’ll be picking up some Ezekiel bread products and sourdough (the real kind, not imitation) per his suggestion. 

    I’d already made some changes based on what I read in The Glucose Revolution— getting in 10-12K steps a day– taking a walk after dinner every night, taking Apple Cider Vinegar before dinner and every meal with carbs in it, and I feel that these 2 habits alone have made a huge impact. I realized after reading Eat Dirt again, embarrassingly, that I hadn’t been taking PROBIOTICS in over a year!! OMG!! I ordered some immediately. I’m also adding back in taking L-Glutamine (tip: I learned it is important not to mix this into any HOT DRINKS or to mix with PROTEIN!) and am researching all these superfoods/mushrooms because I’m realizing/learning that they are crazy good for the gut– so stay tuned on what I discover there. Right now I have started with this superfoods drink and am adding it to my morning keto coffee and loving it: COCOTROPICS Nootropic Superfood Powder. And I’m also getting back to making sure I take 1-2 digestive enzymes before every meal- I had gotten out of that habit! 

    I’ll also be incorporating a LOT more bone broth on a daily basis to heal my gut. He talks a lot about that in the book and then I took his online quiz about what kind of leaky gut “type” I am and it said that cold beverages are not as ideal for my gut but warm soups/beverages are. We have an AMAZING instant bone broth from Pruvit (You can order from me by CLICKING HERE) so I plan to use that but also supplement it with some home-made– where I can make some like actual SOUP using bone broth elixir and add cooked veggies to it. 😉 

    I’m literally just at the beginning of this gut-health journey my friends, but I feel strongly it’s going to turn out fantastically. I’m excited to try new recipes using new healthy foods and superfoods…and expand my horizons. Stay tuned for more and let me know what questions you have about Gut Health that I can answer in future posts in this series!

    But Wait, There's More!

    But Wait There's More

    If you liked this post, you’ll probably want to check out: Healthy Gut Diet PlanCLICK HERE. How Much Fiber Do I Need? CLICK HERE. How to Satisfy Your Sweet Tooth and NOT Destroy Your GutCLICK HERE. Grab my brand new KETO COOKBOOK with tons of healthy low carb recipes that helped me lose 36 inches and 30 LBS! CLICK HERE. Want to lose weight with me? Sign up for my KETO BOOTCAMP— CLICK HERE

    AFFILIATE DISCLAIMER

    Note: this blog contains affiliate links that allow you to find the items mentioned in this post and support this channel at no cost to you. While this channel may earn minimal sums when a viewer uses the links provided, the view is in NO WAY obligated to use these links. Thank you for your support.

  • How to Get OUT Of Your Comfort Zone: The Top 10 Things I Didn’t Want to Try – But Did, And Now I LOVE THEM.

    Why You Need To Do The Things That Scare You or Intimidate You or Freak You Out or Make You DOUBT. Get Out of Your COMFORT ZONE!

    Why You Should Try New Things

    Do you wonder how to get out of your COMFORT ZONE and start doing things differently? Do you find yourself bored or let down by your life that is too predictable because you always play it safe and THE SAME? I can relate, I used to be the same. If you want to get out of your comfort zone and start making decisions in all areas of your life that will change your future– for the better, tune in to learn how easy that can be! 

    I’ve always been a creature of habit — and in the past this has kept me from enjoying a lot of new experiences. I’m not sure when it was — but it certainly was in the past 10 years or so that I made a change. I stopped being so skeptical and doubtful about things, and started TRYING NEW THINGS in every area of my life. Instead of always eating the same things, I started trying new dishes, new restaurants, cooking different types of cuisines etc. Instead of always wearing my same rotation of nail polish colors every spring, summer and winter, I started mixing it up and trying new colors every time I went for a fill. Instead of sticking with the same workouts I’ve always done for the past decade, I started adding NEW ones and doing programs vs. just picking out random dvds. 

    The bottom line is– once I started embracing this idea of “I’ll try anything!”– my life changed so much more for the better and I strongly encourage you to do the same, if you’ve been “playing it safe” like me in the past. I’m guessing once you read this post you might see that there are areas in your life where you could enjoy spicing things up a bit! 

    The Top 10 New Additions to My Life: Things I Didn't Want to Try But Now Am Rather Obsessed With!

    Opening new doors

    Keep in mind, that these things I’m sharing with you are not in any particular order. Honestly this subject came into my head this morning as I was applying my makeup (one of the changes I’ll mention below)…and I started to think about so many of the new things in my life that used to not be a part of my life 5-7 years ago. I’m so grateful I branched out and became more adventurous!! Life is far more fun with diversity in all areas, trust me. 

    Per the selfie above– one of the things I was sooo skeptical to try was CURLING MY HAIR. My experience as a younger woman told me- that my straight hair would never hold a curl but- I did some YouTube watching and found out I may be able to do this! It’s all about NOT putting the oil stuff in your hair that you use when you use a straight iron and want to get those smooth ends– the oil (think CHI products) will not work with curls staying in place. What I learned works is using mousse (yes mousse) and products that have sea salt in them or are made specifically for CURLS or creating curls-– then letting my hair air dry- then using a wand curling iron to create the waves/curls (I started buying all L’Ange hair tools and have been very happy). Then I add a texturizing product like this and “scrunch” the curls. It’s sticky but it’s worth it! Then you spray the hell out of the curls and LEAVE THEM. You don’t brush them out for a while and then what I do is tease them and then spray them again. It’s a lot more time to do this but I’m actually surprised: my bone straight hair will hold curls for days!! Crazy! My favorite hair spray is still- after 30+ years — Paul Mitchell!! 

    Next up in the same category of beauty would be LASHES. I never wore fake lashes until recently and now I’m a fan– I was so intimidated to apply them so I avoided it like the plague!! but frankly I often just got tired of taking off the mascara at night when I’d wash my face….so I stocked up on some lashes and glue and started practicing and wearing them every day and I got hooked fast. They– like getting your eyebrows waxed and shaped- it’s amazing the difference it makes in your face having beautiful bigger dark luxurious lashes!! It’s crazy! I think my next level up may be getting the semi-permanent ones done. 😉 

    I referenced makeup above, and I’ve done a post about this— how I switched from liquid foundation to a cream makeup (Seint) and I have to say- it’s one of the best decisions I made! I will never go back to liquid makeup and the 30+ products I felt like I had to use previously just to contour my face! The makeup brushes are to die for and the foundation just feels and looks so fantastic it’s truly been a game-changer. I’m a rep for their product lines so you can get a color match through me and any help choosing products/colors/brushes. You can shop around yourself CLICK HERE or email me at kelly@kellyolexa.com to set up a time to talk. or a

    Expand Your Taste-buds and Improve Your Weight Loss Efforts!

    Of course if you’ve been following me for a while, you probably know that my most recent biggest change was GOING KETO. I was so skeptical about the Keto Diet and did not want to do it at all but I’m so glad I listened to my doctor because: going keto changed my body and my life! 36 inches down and 30 LBS lighter! I now know how to eat to keep myself leaner and healthier for the rest of my life. If you have insulin resistance like me, the keto diet is your gateway to changing your health and your waistline. JUST REMEMBER THIS– WHEN YOU ARE SKEPTICAL of something, ask yourself why? Then dare yourself to check it out or try it, what do you have to lose??

    The thing I tried after starting the keto diet was exogenous ketones: I’d heard about them previously from my last doctor but never tried them regularly and besides when I tried them a couple years or so ago– that was when the company first started and had very limited product and,,,,it wasn’t yummy. It didn’t taste good. NOW?? OMG, now the exogenous ketones I take 2x a day (which give me crazy energy, help me focus, quash my cravings and virtually eliminate my appetite between meals) are FREAKING DELICIOUS! And the Keto Kreme coffee I make each morning- -from the little MCT OIL Packet we sell (I’m a distributor for the company if you didn’t pick up on that)?? So delicious and only 130 calories that will keep you full until lunch time! Trust me! Plus we have this KETO UP soda that even my husband is obsessed with and bone broth that is divine and soooo good for you. This company and the products have changed my world and of course, running this business provides wonderful income for our household. I’ve included links above if you’d like to order on your own, but if you’d like to chat with me about what products are best or if you’d like to learn about the business opportunity– how to earn income with the side hustle by joining my team, just email me kelly@kellyolexa.com and my assistant will set up a time for us to talk! 

    You want to know what’s boring? Eating the same thing all the time. I used to do this -ALWAYS! I’d discover something I loved and eat it all the time over and over again. While there’s nothing wrong with having some favorites– our bodies and taste-buds will respond favorably to a diversified diet. And– if you are like me, you’ll enjoy learning about other cultures as you start to branch out and make new cuisines from different countries. 

    I used to eat the same types of food over and over. And if someone asked me to try something, I’d often say “I don’t like x kind of food” or “I don’t do spicy” etc. Well now, my husband and I have discovered soooo many different kinds of foods from different cultures that we love–because — HE FIRST- then me, BRANCHED OUT and started going for it trying new things. When I first met my husband, he’d never had sushi, or an acai bowl or overnight oats or a bagel with cream cheese and lox or- well I could go on and on. But he just DOVE IN AND TRIED everything- it inspired me to start doing the same. He’s the one who got me into more SPICY FOOD– heck, I live in Texas now after all, where they put jalapenos on everything: now so do I!! Both my man and I enjoy watching YouTube or searching Pinterest or just stumbling on a recipe in one of our magazines that is totally different than anything we’ve made before– and we GO FOR IT. We’ve made some crazy great new recipes even just over the past month or so that I’m now adding to my KETO COOKBOOK! Check these out:

    *Spicy Sausage and Spam (yes Spam! Had never tried it before or even considered it but wow, it’s amazing in this egg dish we made up) Egg Skillet

    *Salisbury Steak with Mashed Yukon Potatoes (OMG!!! To die for!!!!)

    *New Kicked up Chicken Salad (actually from a Tik Tok gal I follow)

    *Crispy Chicken and Grilled Vegetable Parmesan Garlic “Pasta” with Faux Noodles (lo-carb) 

    *Chile Verde Pork with Cauliflower Rice

    *Chicken Kabobs with Grilled Vegetables and Garlic Cream Jalapeno Sauce Over Rice or Cauliflower Rice

    *Lamb Cauliflower Rice Bowl –which inspired me to make:

    *Za’Atar Chicken Cauliflower Rice Bowl with Mint 

    In case you haven’t snagged my KETO COOKBOOK yet it’s just $27 and you get lifetime access so everytime like next week when I’m adding these recipes– you always get all the new recipes at no extra charge because the cookbook is 100% digital! Bam!

    Generally speaking- the biggest thing NEW with food for me is trying new cuisines. We now love Middle Eastern Food and I’m buying all kinds of Middle Eastern and Lebanese cookbooks. I used to ONLY make/cook Italian dishes — BORING!! I also really like learning about all the different kinds of flavor combos in Asian cooking– WOW. Secondly, I now love making all our dishes SPICY!! I add Sriracha to everything and Jalapenos as well! Bring on the heat!

    A food category new habit but not about eating- more about health/diet is- APPLE CIDER VINEGAR. I had heard for years about people taking ACV daily for gut health but never pursued trying it until I read the AMAZING BOOK – The Glucose Revolution. OMG lifechanger especially if you are like me with insulin resistance. In this book she talks about ACV being a hack you can use to help significantly lessen the insulin response from higher carb foods you eat. If you consume a TBS of ACV in water prior to or within 10-20 minutes of a meal with carbs in it, that ACV is going to significantly dampen that carb impact. Then, if you go for a walk (or do strength training) within 70 minutes of eating– your body will use the glucose from the carbs and burn it during the activity instead of it going right to your liver where it would be stored as fat– if you did not do the exercise. Steve and I now take Bijan the dog for a walk every night after dinner, about 20 minutes. And I do the ACV thing around every carb meal and I’m telling you I NOTICE a difference!!! Amazing!! Then I bought these METAL STRAWS because it was recommended to not drink the ACV water straight– but I’d heard people talking about getting metal straws previously and I thought: WHY?? Well now that I have them, I’m obsessed.  I love drinking out of a straw and it makes me drink more water/ketones etc. which is good for hydration. You can drink faster out of a straw than gulping down liquid the other way. 

    Expand Your Fitness Horizons For Better Results and a Better LOOKING and FUNCTIONING Body!

    Crossfit Class For Beginners

    When it comes to my fitness game, I have (FINALLY) and am branching out. I will say that my first experience branching out- doing something that intimidated me was back when I first started training with a personal trainer when I lived in Chicago. Both my trainer Jay and then my trainer from Gold’s Gym in Austin were so impactful in my life. As I type this I’m like oh man I want to do that again (one of my problems, wanting to do all the things all the time). I was intimidated to train with a trainer thinking I had to have a perfect body to do so. DUMB. That’s what a trainer does is help get you where you want to GO! More recently when I was doing my reverse diet prior to going keto and losing weight, I had to scale BACK my training- I had been over dieting and over training for so long, my body needed the opposite of that. It needed food and nourishment (reverse diet) and less intense training. I was told no high intensity cardio, only walking and for weight training, just nothing that would jack up my heart rate. So slow steady lifting or – yoga/barre. I began testing out some barre type classes and ended up being drawn to one I’d always made fun of before- Tracy Anderson workouts. Boy did I get taught a lesson! Once I signed up for a 2 week trial and tried a BEGINNER WORKOUT, I got my BUTT KICKED. Her workouts are INTENSE– totally different, totally not what you are used to if you are a gym rat but WOW. And the music is fantastic! I became an addict and then THAT opened my eyes to branching out and just being open to all kinds of fitness instead of pigeon holing myself into a small corner saying “I only do this type of training”– why? Because that’s what I used to do- but why does what we used to do have to dictate what we will do? HMMMM. I’m also planning to do ANOTHER THING that was TOTALLY NOT MY VIBE previously and that is — JOIN local studios and start going to classes. There are some really fun new health club concepts here locally and some Barre/Yoga studios and then some spin/yoga/hot everything fusion places……it’s time for me to stop isolating myself and only training at home– that’s my next step. What about YOU? How can you branch out and diversify? I also recently started doing a BEACHBODY PROGRAM-– 30-Day Breakaway> it’s a running and strength training program and the reason that’s a big deal is, I’ve never done programs before. I have always loved Beachbody workouts but I never did the PROGRAM. I’d always just mix and match my workout dvds and do whatever I felt like, well now I’m diving in and embracing change: doing a PROGRAM from start to finish. I’m digging it! 

    Do you like doing programs- working with a trainer- going to group classes– what’s your favorite way to get exercise in? What things in this post inspired you to try something NEW? 

    AFFILIATE DISCLAIMER

    Note: this blog contains affiliate links that allow you to find the items mentioned in this post and support this channel at no cost to you. While this channel may earn minimal sums when a viewer uses the links provided, the view is in NO WAY obligated to use these links. Thank you for your support.