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Why Weight Loss Gets Harder the Longer We Try

Uncategorized Feb 23, 2020

You’ve tried every diet.  You succeed at first and see progress, but then somewhere along the way it stops working.  At that point, usually 1 of 2 things happens: 

  • You slash calories even more, or start working out more, and may see a bit more progress, but eventually it stalls out again.  And no matter what you do, you can’t get anything to budge anymore. You may even start to see weight come back on!
  • You give up and say screw it, this isn’t working anymore and revert back to old habits.  Which typically makes the weight come back, and sometimes with interest.   

Honestly, you may even be doing everything right and STILL see weight loss plateaus.  

But why?  What is happening and what can we do about it?? 

The Body’s Response to Calorie Deficits and Weight Loss

For us to lose weight, we must be in a calorie deficit.  People love to argue against it, but research continues to show that a...

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The Benefits of Weight Training on Overall Health

fitness Feb 17, 2020

 

It may seem obvious at this point that exercise is good for your health, but many people are still automatically turning to cardio when they decide to make a change and start working out. Cardio is fantastic for many, many reasons - don’t get us wrong - but as it turns out, strength training has a ton of profound, positive effects on the body, so make sure you incorporate it into your routine as well! It does a lot more than just put on muscle. According to several studies, just 30 minutes of weight training twice a week improves many different health markers. 

Let’s take a look at some of the benefits (and I might note that none of the studies found negative effects either!) 

  1. Strength training increases muscle mass, lowers abdominal fat, and helps with weight control (helping you keep that weight off in the long term!) Putting on muscle raises your resting metabolism, so you’re burning more calories throughout the day, not just while you’re...
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Does Food Quality Matter?

nutrition education Feb 08, 2020

Tracking food, counting macros, weighing and measuring…. Just because something might “fit your macros”, does it mean it’s fair-game? While macro-counting can be nice because it gives you flexibility to potentially still eat the foods you love and crave, it definitely doesn’t mean you SHOULD be just drinking protein shakes all day to meet your protein goals, and hit your carbs and fats by eating donuts. I can tell you, you will NOT feel very well or be very healthy if you continually do that (but, no, I’m not completely anti-donuts.)

So IS food quality important? And just HOW important are we talking? 

I’m sure you can guess where I’m going with this, but YES, VERY!!! 

What do we mean by quality foods? 

When we talk about eating quality foods, we mean eating more “real” foods, like fruits, vegetables, meats, fish, nuts, and seeds…. and limiting/eliminating the following in your diet: 

  • Pesticides...
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Case Study: Debbie C.

case study lifestyle Feb 04, 2020

Debbie worked with Coach Christina from March to September 2019. During that time, although she did not lose a ton of scale-weight, her body composition changed dramatically, and she improved her relationship with both food and her own body image. 

We started with actually UPPING her caloric intake, as MyFitnessPal had suggested a number that was far too low for her, around 1300 calories. So we started out by actually having her eat MORE, and work on eating more nutrient-dense foods. Specifically, we focused on getting protein and veggies into meals and snacks throughout her day. We also cut out afternoon coffees to help make her sleep more restful. 

Because she is quite busy between work, the gym, and social events, we got creative with her food. We figured out some minimal meal prep options for home and work (Trader Joe's for the win!) so she wasn't having to spend an overwhelming amount of the time in the kitchen, or eating the same things over and over again. As with...

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What You Need To Know About "Keto"

 

What is the Ketogenic Diet? 

“Keto” is a fad diet that seems to be all the rage right now. It is characterized by very low carbs and very high fat, especially relative to the “typical” American diet. While it can be effective for losing weight quickly, it’s important to understand the nuances and potential downsides as well, so before you throw out all the carbs in your cupboard, let’s take a deeper look. 

 

How does the Keto Diet work? 

The standard keto diet calls for roughly 75% fat, 20% protein, and 5% carbs, so low carb, moderate protein, and high fat. This reduction in carbs in favor of fat raises blood ketone levels and puts your body into a metabolic state called ketosis. When this happens, your body becomes more efficient at burning fat for energy. It also turns fat into ketones in the liver in order to energy for your brain and low intensity exercise. Keto diets can cause massive reductions in blood sugar and...

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Does Intermittent Fasting Speed Up Weight Loss?

nutrition education Jan 12, 2020

Intermittent Fasting 101

Intermittent Fasting (IF) has had a surge in popularity lately as one of the hot “new” health and diet trends. So what’s all the fuss about? Many studies show that it can have powerful effects on your body and brain, and may even help you live longer. But will it help you lose weight? How do you do it? Here’s a breakdown of  IF, what the benefits and drawbacks are, different styles, and the most common questions answered! 

What is Intermittent Fasting? 

Intermittent Fasting is essentially just a time-restricted eating pattern in which you cycle between periods of eating and fasting. It doesn’t have rules about what you should eat, or how much, but rather just dictates WHEN you eat (so it’s more of an eating pattern than a “diet”). The concept of fasting isn’t new, and many will point out that fasting has been common throughout human evolution - from our hunter-gatherer days to religious and...

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How To Set Goals

lifestyle Jan 01, 2020

 It is that time of year everyone is setting ‘resolutions’ and goals for the New Year. However, the stats are quite shocking when it comes to successfully accomplishing New Years resolutions and goals.

According to the University of Scranton, a whopping 92 percent of people who set New Year's goals never actually achieve them.

Why? Likely because they are only setting goals based upon the fact that it is the New Year...all the other months of the year it is not a priority. If accomplishing your goals really matters it should be something that you do year-round and re-visit frequently.

Let's dive a bit deeper into some stats revealed by a Harvard Business study relating to goal setting and success.

  • 83% of the population does not have goals
  • 14% have a plan in mind, but are unwritten goals
  • 3% have goals written down

“The study went on to find that the 14% who have goals are 10 times more successful than those without goals. The 3% with written goals are 3...

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The Only Diet that Never Fails

lifestyle Dec 23, 2019

Your curious aren’t you?  To find out the only diet, after working with thousands of individuals, that I’ve never seen fail.  That is right, literally never.

It isn’t fancy, it isn’t special, it’s actually been around for quite some time, believe it or not!

Okay, okay, I’ll tell you!

 

It is a diet that YOU can be consistent with, and that you can enjoy.  I don’t mean consistent like a month or two, I mean for years.  For decades.  A diet approach that you can see yourself doing because, here comes the second point…you ENJOY it. 

You enjoy the food you eat, you enjoy cooking, you enjoy the exercise you’re doing, and most importantly, you enjoy how you FEEL because of it.   

If these things are not part of your ‘diet’ or nutritional approach, sorry bud – it ain’t happening for ya.  That means if you truly, deep down love eating broccoli, and chicken,...

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SLEEP: The Master Key To Your Progress

lifestyle Dec 12, 2019

The number of people who can survive on 7 hours or less of sleep or less without showing ANY biological or cognitive impairment is actually 0% (when rounded to a whole number).   

More than 1/3 of Americans have trouble sleeping every night, and 51% of adults say they have problems sleeping at least a few nights a week. 

So that begs the question – how much sleep do we actually need? 

How Much Sleep Do We Need?

This definitely varies, but studies have shown that we need at least 7-9 hours of sleep per night.  That is not time in bed either, this is actual sleep.  So for us to accomplish the minimum of 7 hours per night of sleep, we would need to be in bed for roughly 7.5-8.5 hours, given that we rarely fall asleep right away, and we rarely stay asleep the entire night.

There is a SMALL percentage of the population that contains a gene called the DEC2 gene.  This is a ‘short-sleeping’ gene which essentially allows individuals to...

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How to Dine Out Without Derailing Your Nutrition Plan

nutrition education Nov 21, 2019

How to Eat Out Without Derailing Your Nutrition Plan

So you’ve been crushing your nutrition lately, you’re seeing great results, but you know you’ve got a dinner party/wedding/event/work lunch coming up. Don’t fret! Just because you’re making all these positive health and lifestyle changes doesn’t mean that you have to let eating out once in a while stress you out or throw you completely off track. 

Here are a few tips on how to order at a restaurant without derailing your nutrition goals: 

  1. If I know where we are going or what we are having, I always check the menu in advance. Then I can form a plan ahead of time (and possibly can pre-track the meal so I can adjust my macros for the rest of the day accordingly!) What’s even better is when I can be the one to pick the restaurant so I can make sure I can order something in-line with my goals that I’ll still enjoy! 
  2. Don’t add any extra liquid calories with sodas,...
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