Tag: weight loss

Living With Hypothyroidism

By COACH K

What is Hypothyroidism?

 
The American Thyroid Association (ATA) defines Hypothyroidism as an underachieve thyroid gland.  Simply put.  It’s when a person’s thyroid doesn’t produce enough thyroid hormone to support the functions of the body.  These functions include how quickly or slowly one’s heart beats and the speed at which you metabolize food.  This can be a problem if you’re trying to lose weight but your body is metabolizing at a slower than usual pace.  The most common cause of hypothyroidism is an autoimmune disease called Hashimoto.  I fell victim to this autoimmune disease at 14 when my body began attacking my thyroid because it recognized it as a foreign object.  At the time, I felt completely horrible! I had no energy and just getting up in the morning was a huge push.  Flash forward 15 years later and I’m in the best shape of my life and most days feel amazing! (Notice I said most days.)  I go through periods here and there when I still feel sluggish and start to feel myself putting on some weight, but for the better part of 15 years, I have been able to maintain a healthy lifestyle and now, a body that I love.     
 
If you’re also suffering from hypothyroidism and trying to get healthy, I understand your struggles.  I am not a doctor and cannot tell you what you SHOULD do, only what I do.  I am very particular about what I eat and WHEN I eat it.  For instance, I schedule my carbs around my workouts and try to stick to protein in the mornings with minimal carbs. I STAY ACTIVE!! Being active helps kickstart my body and metabolism.  Doing something active in the morning is a great way to get things going.  I don’t often have time for morning workouts, so instead I choose to park at the far end of the parking lot at work in order to get a brisk walk in and take little walks up and down the stairs randomly throughout my day.  These little things definitely add up and can do wonders even if they are hard at first.  
 

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Fashion on the Fitness Floor

By Coach K

             Okay Fitfam this one is for the ladies and may seem a bit off the usual fitness point.  A big part of fitness is feeling comfortable.  Working through sets can be challenging and uncomfortable as we push our bodies beyond what they were able to do the day before.  That’s why it’s important that we, especially as women, are comfortable while we are working out.  This means, having confidence in ourselves to walk into a gym for the first time, or hit the weight room where the majority of patrons are men.  As you travel through the fitness journey, whether it’s to lose weight or tone up, the fact that you have decided to take this journey, tells me two things:

  1. You are at least somewhat in part, a perfectionist.
  2. You are not happy with your current physical situation.

Both of these for women can be major confidence killers and really deter us from walking into a gym where the majority of patrons are males and in-shape women.  That’s why it’s important to be comfortable with your body and have confidence.  For me, and I’m sure many women, my clothing choice can really make or break my mood and my confidence.  Just like getting dressed for a night out, choosing cute gym outfits that make me feel cute, cut, or sexy go a long way when I’m struggling through the last few sets.  Being in the gym is about being fearless and strong.  A woman with a fitness physique stands for something bold and unique.  It’s not something any of us would do if we actually listened to everyone who has told us “you’re going to look like a man” or “you won’t be able to keep the weight off”.  So why dull our self-expression with a beat up t-shirt and shorts? Why can’t we look cute? Who says we have to look like men to be in the gym? Who says we have to feel ashamed of our bodies because we have some weight to lose or toning to do?  If wearing booty shorts and a sports bra motivates you to push a little harder during your workouts, then DO IT.  And if you feel the best in an oversized t-shirt and sweats, then DO IT.  Anyone spending their time in the gym concerned with YOUR attire, is not someone who is taking their health too seriously and certainly not someone you need to worry about.  This journey is about YOU so do what you have to do.  Do what you want to do.  Do what makes you happy!

 

Hola Fit Fam!

Getting healthy and losing weight can be extremely overwhelming when just starting off.

Once someone decides they want to lose weight and change their lifestyle, what is the first step?  Many people walk into the closest gym and sign up with, or rather are sold, a personal trainer.  I know because I was one of those people.  The sales people at the gym told me “this is our best trainer” and a few minutes later I was signing my name on the dotted line.

 To make a long story short, I was soon disappointed with the lack of dedication this trainer had in my journey, their lack of knowledge, and my lack of results. This only made my goals seem more distant as I wondered if they were even attainable.

After deciding you want to overhaul your life and make healthy changes, the best place to start is your kitchen. There is a fundamental law of human nutrition and it goes like this:


If a food is in your possession or residence, then you will eventually consume it.


If you open your fridge and cabinets and see chocolates, pastas, and processed food, throw it all away.  If you’re one of those people who think they are doing a pretty good job at stacking their fridge with healthy foods, open your fridge and really take an honest look.  If you believe you are eating healthy, but are not seeing the results you want, chances are you aren’t.  And that’s okay, we can fix this!  If you open your fridge or cabinets and see ice cream, frozen breakfast goods, juices, chips, fruit bars or granola bars, or cereal, it’s time to do a kitchen overhaul.  You can spend as much time sweating in the gym as you want, but a bad diet will only sabotage your efforts.

Your kitchen should be filled with color and fresh ingredients.

If you aren’t ready to toss the existing contents of your fridge and cabinets, then you may need to take a moment and be honest with yourself about your commitment to this journey.  This doesn’t mean you will never again be able to enjoy your favorite indulgent.  This just means by and large, you will be making healthier food choices.  The weightloss and fitness journey is far more mental than it is physical.

You need dedication and mental toughness to reach your goals.  Throwing away your old habits is the very much integral first step in this process.  Once you have prepared yourself and your kitchen for the journey ahead, I would recommend doing a little bit of research to find the best coach and/or program for you.  Carefully decide what factors are important to you.  Are you busy and prefer doing things on your own time? If so, you may want to explore online training.  Or do you need a scheduled time and organized days to meet with a trainer?  Whatever you choose, take one step at a time.

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What is a KETO diet?

The Keto Diet – or High Fat, Low Carb Diet – was originally used to treat the symptoms of pediatric epilepsy due to the restriction of glucose as a fuel source to the brain. It has since been adopted in pop culture as a fat loss agent.

How Does It Work?

The ketogenic diet works by putting your body into a state of ketosis. Ketosis is a normal metabolic process, something your body does to keep working. When it doesn’t have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones. Ketones are substances that are made when the body breaks down fat for energy. 

The ketogenic meal shoots for near-zero carbs. Most estimates suggest around 10-15 grams of carbs a day. To give you an idea of what this looks like, that’s about one fist-sized portion of cooked carrots, or about 10-15 grapes. For the whole day.

The ketogenic meal, on the other hand, is high fat — even up to 90 percent of total energy intake.

Should I Go Keto?

If you’re a “regular person” who just wants to be healthy and fit:

Enjoy reading about ketosis if you like. Try it, if you’re curious. But you can be perfectly fit, lean, and healthy without it.
Don’t believe everything you read on the internet. (Except this article, of course.) Remember that the plural of “personal anecdote” is not “scientific data”. Be a critical reader and consumer.

If you’re an athlete:

Know your body and the demands of your sport. Unless you’re an ultra-endurance athlete, becoming fat-adapted or adopting a ketogenic diet probably won’t improve your performance.
Don’t add stress. Training is a good stress, but still a stressor. Fasting and restricting energy (i.e. calories) or a particular nutrient are also stressors. Stress adds up. Don’t add nutritional stress from a stringent diet to the mix, particularly if you’re female.
Make meeting your nutritional needs your priority. If you’re active, you need more fuel and nutrients than the average person. Rather than taking stuff out of your diet, look for where you can add good stuff in: protein, vitamins, minerals, fiber, fatty acids, phytonutrients, water, etc. from whole, minimally processed foods.

LOOKING TO CUT BODY FAT? DO YOU WANT TO BUILD STRENGTH AND ADD LEAN MUSCLE TO YOUR FRAME? EMAIL YOUR ELITE COACHES AT coach@leagueeliteonline.com TO JUMPSTART YOUR JOURNEY TO FITNESS FREEDOM!

We often get asked, what is the best way to drop pounds quickly?  Of course our answer is as cliche as a ’90’s RomCom: fitness is a journey.  In order to get your body to a healthy place, you must change your mindset.  It takes time, dedication, and a renewal of one’s self.  Weight loss is like a rafting adventure, sometimes the waters are calm and you make all of the right choices, other times things can get a little rocky and you just want to bail for dry land.  In order to be successful, you must gain the necessary tools needed to make lifestyle changes. 

That said! We’ve all been in the situation where we want to drop some pounds, say for a friend’s wedding, or you know, in case you run into your ex and just NEED to show off how amazing your life is now…

We, and most of the scientific/health and fitness community, have found there are two great ways you can drop some pesky pounds.   

The first, fasted cardio and how to do it: 

I’m sure some of you may have heard about doing cardio before breakfast.  While it may not be ideal for late sleepers, fasted cardio does have its benefits.  Studies have shown that fast cardio burns up to 20% more fat than cardio after eating.  How this works: our bodies like to use food as energy.  As we eat, our food is broken down into various molecules that our bodies will use to create energy.  If our bodies do not have food to break down into energy, then we rely on our fat storage (lipolysis) to do the heavy lifting.  To make fasted cardio most effective, doing a 30-60 minute light to moderately paced jog, or walking briskly prior to eating in the morning will do the trick.  The lower intensity and longer timed exercises are the ones that will put you into fat burning mode the best.  The down side of fasted cardio, is that our bodies will also potentially pull glucose storages from our muscle, essentially breaking down our muscle to create energy.  For those of us who are trying to bulk up, or make gainz, this may not be ideal.  This potential breakdown however, can be remedied by staying within our fat burning zone (low intensity cardio) and supplementing with protein within 30 minutes after the workout.

Is fasted cardio the most effective way of dropping fat?  This question is complicated.  The human body is very complex and each and every body is different.  In our business, we find that a combination of training methods is best to keep the body actively guessing and always burning.  This is where our second method comes in.  

The trendy HIIT: 

High Intensity Interval Training (HIIT) seems to be all the rage right now, and for good reason.  Although we physically labor in the gym, most of the results are formed post workout.  HIIT is an excellent way to keep your body burning long after you’ve worked out and it only takes 10-15 minutes! Even tacking on a 10 minute HIIT work out to the end of your weight training can have huge benefits in terms of fat burning.  Once our bodies deplete the energy we have fed into it, additional energy will be pulled from our fat storages as the body begins to break down fat to fuel our movements. 

So, in the end, what is the best way to burn fat and drop some pounds? In our experience both fasted cardio and HIIT have worked.  The most important thing is to keep a clean and healthy diet to fuel our bodies when we are not in the gym.  In order to lose weight, your body needs to be an a caloric deficit.  If your body isn’t forced to use it’s fat storage as fuel, it won’t. In this case, you won’t be losing any weight, you’ll just be mentally burnt out from early morning work outs, late night weight training, and celery sticks. 

A healthy combination of a good diet, fasted cardio, HIIT, and weight training is ideal to shed fat and sustain weight loss.      

By: Kerri Bradley