2nd Step to Stubborn Fat Loss

2nd Step to Stubborn Fat Loss

Detoxification to address stubborn fat loss

You should know enough about reducing your insulin at this point to get yourself started down that path. You can address the 2nd step of detoxification for the purpose of stubborn fat loss as well as overall health improvement at the same time you’re working on reducing your insulin level if it’s high.

2nd Step is Detoxification

It’s quite a big topic and I’ll just be outlining information in this post. The studio has great programs on detoxification such as the Intense Detox using shakes and a special diet, the infrared sauna, the ion cleanse and we’ll soon be launching a very effective program called “True Cellular Detox” which works at the level of your cell.

It’s important to note that there are many forms of detoxification. It depends what substance you’re getting rid of and where it is. It also depends on if you’re really, really sick and need a more aggressive method to get you feeling better… or if you have good general health and want to stay that way by doing gentle detoxing on a regular basis.

To put it into perspective, one of the most gentle ways to start detoxification is to increase your intake of vegetables. Just doing that will help your body get rid of toxins. If you’re thinking that detoxing is uncomfortable or drastic or even dangerous, know that you could simply start by increasing vegetable intake.

Another way to start detoxing better is to remove as many toxins in your environment as you can. It really is not a detox method, but is the most important first step. It’s not helpful to do programs to eliminate toxins when you keep adding them back in!

One more easy way is to choose a morning breakfast shake that includes cruciferous vegetables (cooked and cooled). We recommend the UltraCleanse BODYSHAKE as the base of your shake because it contains nutrients to help your liver process toxins, it’s very gentle and does not produce “detox reactions” and people LOVE the taste.

And lastly, opening your “channels of elimination” is also gentle without detox reactions. Your channels of elimination are your kidneys, colon, lungs, lymph, and skin. Each of these organs help you to get rid of toxic byproducts processed by your liver.

stubborn fat loss

Opening your channels is simply a way to help your body work better. Your body already has ways to get rid of toxins… this is helping that process.

Quite simply “opening your channels of elimination” means

  • Drinking plenty of water to flush your kidneys.
  • Doing what it takes to poop at least once per day or ideally 3 times a day if you eat 3 meals a day.
  • To get lymph moving you MOVE your body and/or do skin brushing.
  • You BREATHE deeply to allow your lungs to blow off toxins.
  • Do skin brushing and saunas (sweating) to allow toxins to leave through your skin.

Lifestyle habits go a long way to improving health. If you’re considering a more intense method of detoxification, all of the above must be already implemented before you start releasing toxins from your cells (they need a way out!).

Why the Problem with Toxins?

The world is not the same as it used to be… in fact we’ve seen dramatic changes in health the last 20 years but even greater in the last 2 years! And the problem of stubborn fat loss has increased exponentially.

One BIG reason is the continued INCREASE in dumping toxins into our precious environment. Over 250 lbs per person per day of toxins are dumped into the US environment. And that does not include pesticides….. so the number is much greater.

The problem is this accumulates in our bodies… our body toxic burden increases and creates health problems including an inability to lose body fat. As we age we accumulate more and more toxins…. maybe it’s not “old age” that’s your problem… but maybe toxin buildup?

And pregnant women pass off over 200 toxins to their newborns. Lead is a big one passed on in pregnancy… so this may be one explanation why so many children are affected with poor health.

What are toxins? 

  • Pesticides/herbicides
  • Car exhaust (benzene, CO, formaldehyde)
  • VOCs (paint, adhesives, cleaning products)
  • Heavy metals (cadmium, lead, mercury, aluminum)
  • Carcinogens (dioxin, radiation, asbestos, vinyl chloride to make plastics)
  • Perc (dry cleaning)
  • Cosmeticsstubborn fat loss
  • Fluoride
  • Plastic food storage
  • Air fresheners
  • Scented laundry detergent, dryer sheets, laundry “scent boost”
  • Take out cups/lids at coffee shops
  • Canned foods
  • Flame retardants in baby clothes, car seats, furniture, beds, and carpets
  • Car detailing, “new car smell”
  • Cleaning products
  • Lawn care chemicals
  • Prescription drugs
  • Alcohol
  • Aluminum cookware, non-stick cookware
  • Antiperspirant
  • Mold (from moldy nuts or moldy living area)
  • Smoked and cured foods, hot dogs, (nitrosamines)
  • Chlorine from your shower and drinking water
  • EMFs: cell phones, electric blankets, computers, TV screens
  • Mercury and aluminum in vaccines, mercury in fillings
  • Lead in pipes and leached from bones
  • Cigarette smoke
  • Food additives: artificial sweeteners, preservatives, colorings, other food chemicals

We encounter these things every day… they are part of a “normal” modern lifestyle.

But what’s happened is it’s become “normal” to be diabetic, obese (and struggle with stubborn fat loss), autistic, depressed, anxious, have joint pain, headaches, “hormone trouble'”, unable to sleep, unable to digest food properly….. most of us have problems with at least one of these items and know other people who suffer with a multitude of these.

It’s very sad that even children are affected by these health problems…. often with no hope in sight.

We can have hope. We have this window right now to improve the situation and take charge of our health. We may not have this opportunity later… but we have it now! So let’s learn what we can realistically do to improve our health and more easily lose that stubborn body fat… because I’m telling you… it CAN be done and you are no exception!

How do toxins affect stubborn fat?

stubborn fat lossMany toxins are stored in your fat cells. Fat all over your body, but also your brain because your brain is mostly fat. Fat is a safer place for toxins to be rather than your blood stream so when you get exposed, they are in your blood for a short period, then get stored away in your organs and fat (also in fatty liver).

When you decide to go on a fat reducing plan, if you’re quite full of toxins… and most people are…. your body is very smart and decides it would be unsafe for you to release those toxins into your blood stream…. so it hangs on to the fat to keep the toxins stored away.

And you get frustrated because you’re trying as hard as you can and thinking you’re doing everything right but the weight does not come off.

Another problem is that the toxins “clog up” the receptors on your cells. You have receptors that receive the messages from your hormones. Your hormones float around in your blood stream, then attach to a cell, and then give it a message to tell it what to do. Your hormones govern your body processes.

When the receptors are malfunctioning because you’ve got toxin interruption, the cell doesn’t receive the healthy message… and you suffer health problems including inability to lose body fat.

WHY?

Your insulin may now be in a healthy range, but it cannot give your cells the right message… so you remain insulin resistant.

You may have plenty of testosterone and estrogen, but if those receptors are out of commission, your sex hormones cannot get the messages to your cells.

Same with thyroid hormone. You may have enough… your lab tests are normal, but you have low thyroid symptoms because your cells cannot receive the thyroid hormone message…. and taking more thyroid hormone as a medication doesn’t help either!

Once the toxin load is reduced and your cell membrane receptors shift back to normal, your hormones all start to work better.

When you reduce toxin load in a safe and rather slow process, your body will know it’s safe to let go of fat and your problems with stubborn fat loss diminish.

What else?

Not only does an excess toxin load make it nearly impossible for stubborn fat loss, but it also causes a host of other problems such as:

  • Acid reflux
  • Back pain
  • Irritable bowel
  • Increased risk of breast and colon cancer
  • Memory loss
  • Mood disorders
  • Central nervous system disorders
  • Joint inflammation and stiffness
  • Blurred vision
  • and inability to lose body fat

Hopefully you see a number of reasons to take steps to reduce your toxin load. It helps you get rid of stubborn fat but also improves health outcomes. I’ve really just touched on this important topic… so many other details. I’m hoping to address this in future posts.

 

Get more useful information on how to lose excess bodyfat but also on how to have a healthier body that supports clear thinking, high energy levels and high performance.

Join our High Performance Life with Jeanne newsletter

1st Step to Stubborn Fat Loss

1st Step to Stubborn Fat Loss

Stubborn fat can be as little as 5 extra pounds of fat or as much as a few hundred pounds. Stubborn fat seems to just stick to your body and not budge no matter what you do. Most people feel discouraged after dieting, exercising and trying to do all the right things and still have that stubborn fat on the belly, hips, thighs, upper arms, love handles, back… it can be anywhere on your body and it’s different for different people.

The news and magazines promote going vegan, vegetarian, low carb, or Paleo, detoxing, eating more protein, less protein, avoid coconut oil, but eat butter, but only a certain kind… and eat organic food, and then organic doesn’t matter… How do we know what to believe!?

My science and medical background as a Pharm.D. leads me to be more analytical in nature, so when the confusion starts I re-look at the physiology of our bodies. In the case of diets and what we should eat if we’re wanting to lose excess bodyfat, I like to look at the facts of how our bodies work rather than follow the latest fad or simply what worked for someone else. While I’ve found there are no shortcuts to a healthy and lean body, you can make it less terrible, more efficient, and more effective by addressing specific reasons your body holds on to excess fat.

lose bodyfat with lower insulinThe first step is to address high insulin

Most people in this country are walking around with a high fasting insulin level and don’t know it.

The problem?

High insulin tells your body to store fat… almost without regard to how little you eat or how much you exercise. If your insulin level is high, your efforts for fat loss will be in vain… causing disappointment and giving up.

You don’t have to be diabetic to have a high insulin level. In fact, a high insulin level will appear at least 10 years before diabetes is discovered. Knowing your insulin level now (and reducing it) can help you completely prevent getting diabetes in the future.

Get Your Level Measured

To know your insulin level, you’ll get your fasting insulin blood level done at your doctor’s office or order it yourself at Life Extension (lifeextension.com) or other online lab ordering businesses. It’s about $30-$40. If you order online, they send you a form to take to your local blood drawing organization such as LabCorp. Be sure it’s a fasting insulin and not blood sugar or hemoglobin A1C.

To have efficient body fat loss your fasting insulin level should be 2-5 mIU/L. The lab normals will indicate 25 is a good level, but that’s an outdated number. Those lab values should be updated to help us all improve our health. A level above 5 will make it difficult for body fat loss. The 2-5 level was chosen as ideal from looking at healthier populations of people. The lab normals in the United States are from average Americans.

What to Do With Your Results

Many people are thrilled to find a reason why they’ve been unsuccessful at losing bodyfat. It’s not to say that this is the only point. But it’s the first point that should be addressed.

If your level is 2-5 and you still have issues with stubborn fat loss, we have more steps to address. We’ll just tick one off at a time.

lower your insulin level with foodIf your level is above 5, start right away eating foods that do not raise insulin levels. It’s simple… but easier said than done depending on what your diet is like now. In general, this means eating protein (eggs, meat, fish, protein shakes) in moderate amounts (no! don’t overdo protein), tons of non-starchy vegetables (think 6-9 cups/day), and plenty of good fats (olive oil, pasture butter, coconut oil, avocado, MCT oil).

Time saving tricks and learning to make food taste amazing is what makes this type of eating completely doable for longer periods of time. When you’re faced with a decision  whether or not a food will be good for you…. ask yourself if it will raise your insulin level. If the answer is “yes’… that food will not help you while you have this goal of reducing your insulin level.

Once your insulin level is 5 or below, start to add back in fruit and starchy veggies. It’s important to know that food choices are determined based on what you are trying to accomplish….

Good health?

Short term pleasure?

Bodyfat loss?

Decreasing insulin level?

Cancer prevention or treatment?

Keep in mind always that your choices of food give you specific results.

Get more useful information on how to lose excess bodyfat but also on how to have a healthier body that supports clear thinking, high energy levels and high performance.

Join our High Performance Life with Jeanne newsletter

Scary Group Fitness Classes

Scary Group Fitness Classes

The thought of going to a group fitness class can be scary and is not appealing to most people. Visions of fit young people who all know what they’re doing…. except you! You can’t move and bend like that. You feel fat and maybe older than everyone else. You have no idea what to do. And it all seems silly…. this couldn’t be serious exercise!

Maybe you’re remembering exercise videos you’ve seen or maybe you’ve had an actual experience. If you’ve had that experience or think it will be like that, I empathize! No one should go through that as it can be humiliating! I’ve felt it myself… and I’m an experienced teacher!

If you haven’t been to a club or studio lately, you might not know that much has changed in group classes. Many instructors have been trained to teach to all levels and to give options in class for people with back trouble, knee pain, shoulder trouble or other problems which are very common these days. Gone are the days of high impact jumping with leg warmers and fancy choreography. You’ll find a more health oriented approach in group exercise classes than in the past (but still fun!!)

Here is what you should expect if you attend a well run group fitness class:

  1. The instructor should ask your name and welcome you to the class. Maybe even introduce you to another class member. The instructor should ask if you have any physical difficulties that the class would impact… then give you brief directions for how to handle that.
  2. The other class members should appear friendly and welcoming. This is a direct result from how the club or studio is run. The studio management should be fostering an inclusive environment and you’ll pick up on that right away. If it’s there, it will feel good to you. If you feel left out and lonely, something is not right. It’s not you.
  3. Once the class starts, you should feel like you can follow what’s happening. The instructor’s voice should be pleasing and easy to hear and understand what they are saying. If you are completely confused through the whole class, it’s not you. It’s the instructor.
  4. You should feel like the intensity and difficulty of the exercises is just right for you, whether you are very fit or a beginner. It’s the instructor’s job to assure that beginner to advanced people are doing the right options for their abilities.
  5. You should feel challenged physically, but also feel some fun and excitement. It should feel like the time goes by quickly and you never get bored.
  6. As you leave, you should feel a sense of success…”I did it!”

I often hear people say that they need to get in better shape before they show up at a class. Realize that the reason for the class is to get into shape. Don’t wait. If you don’t want to see yourself in the mirror, choose a spot where you can’t see yourself. People are much more supportive than you may think. People get inspired to see a new person in class. They remember their own first class and remember how hard it was for them to walk into that room.

A group fitness class may seem like a big social event, but it’s really a time for you. No need to be all social and extraverted… most people are not. They’re normal, regular people with the same issues you have. During class, you can go internal and challenge yourself. The instructor’s voice is just there to guide. But it’s really about you and your own awareness of your body and what it can do.

The beauty about being in a group is the motivation. The group format gives you a structure and you’ll do far more in a group than on your own…. you simply feel more motivated.

The key is to find the right gym, fitness center or studio that offers classes with the above points. If you land at one that doesn’t work, try another.

Barre Exercise Classes for a Sculpted Lean Body

Barre Exercise Classes for a Sculpted Lean Body

Everywhere you look you see barre classes… at studios, barre fitness centers, gyms and videos! They’re popular because you get results. If you haven’t tried barre yet, we encourage you to find a class and get started.

Barre classes tone like nothing else. You’ll see a visible difference in your body very quickly. Your clothes, especially your pants, will fit differently almost immediately. How can that be?

Barre is designed to quickly transform and shape your body using isometrics and tiny pulsing actions. Moving tiny like this, your muscles start to burn and even shake! You’ll feel it right away. But this is why it changes your shape so rapidly. Large movements are great when you’re looking for cardio or generalized movement…. but nothing will change your shape faster than almost isometric-like movements.

After you’ve worked a muscle, say, your thighs, you’ll do a quick but very deep stretch… then quickly move on to the next exercise.

Your barre class should target all the “trouble spots”….. abdominals, hips, thighs and upper arms. You’ll see more tone in your arms, a flattening of your belly, narrowing of your thighs and your seat will mysteriously “lift” and reshape. Improved posture and a stronger back are 2 huge benefits of doing barre classes. However, if you have back trouble, let your instructor know. You’ll be given modifications until your back becomes stronger.

Be aware that with the popularity of barre classes, you’ll see quite a variety of styles. If you’re looking for rapid bodyshaping, avoid classes that

  1. Move slowly and have long breaks between the exercises
  2. Substitute yoga or Pilates exercises for the intense barre work. Though we all love Pilates and yoga, it’s the barre exercises that rapidly change shapes
  3. Have mostly all big, or full range of motion movements. Though large movements are great for overall health, they are not the most effective for changing shapes.
  4. Are taught by instructors that don’t offer help with technique. In barre, technique is critical to be sure you get results (and don’t get hurt).

Barre classes appeal to a variety of people. It’s ideal for pregnancy and post partum. If you have a knee or hip replacement or a newcomer to health and fitness, barre fitness classes could be very appealing to you. It’s no impact and doesn’t have tricky choreography or jumping around. You won’t be lifting heavy weights or feeling like you have no idea what you’re doing.

Beginners who are interested in Barre can feel confident knowing that it’s easy to pick up when trained instructors are guiding the class. Results will come quickly from doing Barre about three times a week. It’s also a great workout for those involved heavily in sports. It’s so important that physically strong people receive deep stretching of the muscles while maintaining strength at the same time.

A Strong Powerful Body Equals a Strong Powerful Mind

Becoming physically strong is the first step but maintaining healthy energy levels from the Barre workout will also help you feel and look your best.

Pumpkin Smoothie

Pumpkin Smoothie

Get variety in your protein shake repertoire by adding this tasty pumpkin smoothie. Along with the Green Shake, this is a favorite with our clients.

As always, we recommend using the Vitamix to powerfully blend your shake. If you don’t have one now, make a plan to have a Vitamix in your life in the next few months. Save up. Look for good deals online. Once you have one, you’ll use it every day……. and so will your family members.

It will become you’re most used appliance. Your shakes will taste better and they;ll give you better nutrition as the blades are able to finely grind up anything you put in there… makin it easy to digest and assimilate. Why let the nutrition go undigested down the toilet? You’d rather have those nutrients go right into your cells….. giving you AMAZING energy.

Use the canned, organic pumpkin. NOT pumpkin pie mix, with added sugar and other ingedients you won’t want. Just the plain pumpkin. If it’s Fall and you have pumpkins available, make your own pureed pumpkin for the shake.

You could use a combination “pumpkin pie spice” for ease and convenience. We’ve found the individual spices listed here make the best taste and flavor sensation.

The “natural” Sun Warrior Blend also works best. We’ve used the vanilla, but found the flavor was not a hit. The “natural” Sun Warrior Blend is ONLY protein (pea, hemp and cranberry). No colors, no sweetening, nothing added at all. It’s a good, pure product that most everyone can use and not react with allergies, gas, bloating, or inability to digest.

Enjoy this one!

Pumpkin Smoothie

Ingredientspumpkin_smoothie_photo

1 c water

1/2 c pumpkin

1 scoop natural Warrior Blend (protein powder)

1/2 c raw pecans

3-4 packets NuStevia NoCarbs Blend

1 tsp cinnamon

1/4 tsp nutmeg

1/4 tsp ginger

tiny pinch cloves

tiny pinch Himalayan salt

Ice (3 c)

Instructions

Blend all ingredients in Vitamix or blender until smooth. Add more ice or water as needed to achieve desired thickness.

One serving.