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Category Archives for "weight loss"

The three monkey experiment

monkey experimentIn a widely known monkey experiment, three monkeys were put into a room with only a pole to climb and bananas at the top. The first monkey who attempted to climb the pole was sprayed with water, causing him to climb down. As other monkeys tried the same, the others learned to dissuade those who attempted to climb the pole. Even as new monkeys were introduced, the behavior to prevent others from climbing the pole had been learned.

Do you think this monkey experiment relates to human behavior?  Well, yes, it does.  Check out this experiment:

Both the monkey experiment and the waiting room experiment display a concept called conformity.

So, how does this relate to our health and fitness? The example speaks not only to peer pressure, but also the concept that if we don’t fully understand something, we may have preconceived notions for why we’re acting a certain way.

In the context of our health and fitness, we may not always agree with everyone’s viewpoint, but it’s always worth a listen. You may begin thinking about concepts differently. After all, no one paradigm will work perfectly for everyone. It’s simply a matter of finding what works best for you.

In 2017, think about why you are making certain health decisions. Are your decisions influenced by peer pressure or are they backed up by science? If you really want to fix a bad habit, you need to understand your triggers and why you’re feeling a certain way or why you do what you do.

Focus on educating yourself about your health and fitness. Apply what you learn and put yourself in a better position to achieve results through making smarter decisions. A strong mind game will get you to the finish line.

Keto tastes great with Maria Emmerich

Maria Emmerich is a nutritionist and best-selling author whose new book, The 30 Day Ketogenic Cleanse, includes both ketogenic information and recipes. She emphasizes a well-formulated ketogenic diet, and believes that if people try it for 30 days, they will feel amazing and will love the food.

Maria explains that ketosis is the process of transforming from a sugar burner to a fat burner through consuming moderate amounts of protein, healthy fats, and limiting carbohydrates. Making this transition will involve a sort of carbohydrate withdrawal for those who previously consumed a standard American diet. To manage this, Maria recommends ensuring appropriate hydration and possibly adding some salt to the diet, as our bodies will be lacking water and electrolytes. Simply find the right balance of all key nutrients.

Cutting out dairy products is also important, as it can cause allergies and raise blood sugar which can keep people from achieving their health goals. An overfeeding day is recommended once per week on the ketogenic diet. Consider boosting your calorie intake that day to 3,000, as this will trick the thyroid. Intermittent fasting is a natural state with ketosis, as it is a natural side effect of being satisfied. Mental clarity has also been associated with being in these fasted states.

Maria also recommends a detox from bad estrogens. Consistent alcohol consumption can cause estrogen dominance and may lead to restless sleep or anxiety. Chemicals in our makeup, lotions, and toiletries are also causing increased estrogen levels. These products should be avoided altogether to prevent the ingestion of these toxins which cannot be digested or eliminated properly.

To connect with Maria Emmerich or learn more about The 30 Day Ketogenic Cleanse, visit www.mariamindbodyhealth.com.

Another episode about ketosis you may enjoy

The scoop on ketosis with Jimmy Moore

A better way to do new year’s resolutions

At the beginning of a new year, many people will set New Year’s resolutions. However, 92% of people who make these resolutions don’t stick to them. Why is this? It is likely because the resolution is not yet a commitment.

In order to be successful in meeting any goal, you must be committed. To get clear on your level of commitment, you must first ask yourself why you are making this resolution. What is your why?

When you know why you want to achieve this goal, couple that why with a vision for what your future will look like when you reach your goal. What is your vision of what health and fitness looks like? When you keep your why and vision top of mind, you then have a vow or commitment to do these things for yourself because you know exactly why you are doing them and are driven to achieve your desired end result.

However, having the vision is only have the battle. If you’re not willing to do the work to make your vision a reality, you won’t be successful. Do you love yourself enough to make this vow? If so, create a plan and stick with it.

This year, don’t just make new year’s resolutions. Make a commitment to become a better version of yourself. If you need help, check out the Surefire Results for Weight Loss Program. This is a program that provides real results through focusing on three lifestyle changes. You’ll also have access to me as your trainer and a private Facebook group for accountability. This program has a money-back guarantee, so don’t delay!

 

Another episode you may enjoy

What I've learned this year

December 23, 2016

11 Reasons you’re not losing weight

Losing weight is an emotional game. If you’re not losing weight, consider these 11 reasons as to why you may not be reaching your goals:

  1. Not committing – Connect your why with your vision. Why do you want to lose weight? Commit to do the things that are necessary for reaching that vision. Until you make that commitment, all you have is a want.
  2. Quitting too soon – Many quit because it gets difficult. You must give your body time to adapt to a new lifestyle. Once you start on a plan, stick with it to see results.
  3. Get duped by marketing – Don’t believe all the marketing claims. Success stories and marketing can be misleading.
  4. Rewarding workouts – Rewarding exercise with food dismantles any weight maintenance you will have. You cannot use food as a reward.
  5. Portion size – Restaurants have inflated portion sizes. Learn the appropriate portion size and eat slower, healthy foods.
  6. Mindless eating – Be mindful about what you’re eating and why you’re eating it.
  7. Eating inflammatory foods – Sugar is your enemy in weight loss. Eating inflammatory foods leads to weight gain. Consider trying an elimination diet to see what works for you.
  8. Exercise is greater than food – You cannot out-exercise a bad diet. Start with eating healthy foods to see real results.
  9. Undereating – If you skip meals or eat less than you should, your blood sugar will plummet and your metabolism will slow. Find balance in an eating program that you can maintain.
  10. Having no plan – Without a plan, there will not be any weight loss. To see results, create and stick to a plan.
  11. Doing it on your own – You may need accountability. Reach out and ask for that help.

Reflect on your own personal experiences with weight loss. Use these tips to consider what you can do to improve your approach and achieve your weight loss goals.

 

Another episode you may enjoy

11 Best weight loss lessons

11 Ketogenic Training Tips

A ketogenic diet can impact how you train, when you train, and the type of training you’re doing. Ketogenic training will be safer and more effective if you follow these tips:

  1. Keep carbs below 20 grams – Even though you’re training hard, keep your carbs low, ideally under 20 grams.
  2. Testing – You will be able to feel when you are in ketosis, but it’s still a good idea to test your ketones through your urine, blood, or breath. For long-term use, invest in a monitor and strips.
  3. Timing – Evaluate the timing of when you eat and work out to see what works best for you.
  4. Carb withdrawal – When first trying to get into ketosis, your energy levels may be low. At the outset, consider doing mild activities instead of an intense workout.
  5. Stay hydrated – Everyone needs to stay hydrated, but those in ketosis may need to drink more water in because of not eating as many vegetables and fruit.
  6. Sodium – If you’re watching your diet, you may not be getting as much sodium as you need. Add a sea salt or natural salt to your diet.
  7. Potassium – This helps maintain moisture in your organs and muscles. Consider a supplement if you’re not getting enough from food.
  8. Magnesium – Again, if you’re not eating enough fruits and vegetables, you may need a magnesium supplement.
  9. Protein – Find the right balance of protein for you. Avoid consuming excess protein, as your body can turn it into blood sugar, which may push you out of ketosis.
  10. Quality – Ensure you are consuming quality fats and getting good nutrition.
  11. Eat when you’re hungry – Ketosis will change your appetite and you will feel sustained for long periods of time without eating.

By following these helpful hints, you can get the best possible results through your personal training while in ketosis.

 

Other episodes you may enjoy

Fasting for weight loss with Dr. Jason Fung and Jimmy Moore

The scoop on ketosis with Jimmy Moore

December 7, 2016

What I’ve learned this year

The 40+ Fitness Podcast began one year ago on December 7, 2015. After one year of podcasting, it’s time to reflect on what I’ve learned.

Thousands of new podcasts launch every month. It’s hard to find an audience and resonate with folks unless you have a solid message that brings value with each episode. In the last year, we’ve done 190 episodes with hundreds of hours of content designed to educate, encourage, and entertain you.

The results are clear, as I receive many heartwarming messages from people who have benefitted from the various episodes. Our audience has grown, showing more than 340,000 downloads over all episodes. This proves that listeners are committing time to focusing on health and fitness. This creates a huge opportunity to be a much healthier, better person.

I still believe commitment is the key. If you’re not committed, you won’t succeed. You must have a substantial why and passion for what you want to accomplish. The three Ps—persistence, progression, and patience—play a major role in building the foundation that helps us keep moving forward in our journeys. There is not one best way to approach health and fitness. You must determine what that looks like for you.

Be sure to check out the new SureFire Results for Weight Loss program launching today. This program focuses on cutting down on sugar, walking, and increasing water intake. It’s a 28-day program and only costs about $1 per day. If you’re looking to lose about 8 to 10 pounds, this program is a great fit. Visit https://40plusfitnesspodcast.com/surefire for more information.

I’ve learned a lot this past year and I hope you have learned something along the way, too. Thank you again for your support!

Another episode you may enjoy

Health and Fitness Foundations

11 Health and fitness enemies

Health and fitness enemies can prevent us from maximizing our progression unless we develop strategies to deal with them. Here are a few examples:

Happy Miserables – Stress

These people always look at the negative aspects of life and can bring you down, adding stress to your life. Recognize their negativity doesn’t have to impact you.

Drinking buddies

These are friends who want you to join them in their lifestyle of drinking and eating unhealthy foods. Find ways to join in socially without indulging, such as eating a clean dinner before you go out.

Potluck Planners

Potlucks are usually full of unhealthy foods. Bring a healthy item to share as well as additional healthy sides for yourself.

School fundraisers

Candy in the break room is a big threat. Instead, keep healthy snacks in your desk so you won’t be tempted.

Competitors

Some people may want to compete at the gym. Stick to your plan and don’t fall into their trap.

Loiterers – Hogging equipment

These people will hog the gym equipment, texting, etc. Don't be shy, ask if you can step in between their sets.

Sick but pushing through

Germs can spread easily in the gym. If you’re sick, do your workout at home. Keep your distance from those who work out while sick.

Bad Personal Trainer

Ask around for a good personal trainer, one who will listen to you and help you reach your goals in a safe, effective way.

Well meaning friends and family

They may try to convince you that their way is best. Make health and fitness choices for yourself and don’t let them derail your progress.

Back stabbers

These people want you to fail, so stay away.

Nonparticipants in the home

You don’t have to prepare two meals if your family is not eating the same foods as you. Cook meals with meat, vegetables, and sides that allow everyone to pick and choose.

Another episode you may enjoy

11 Best weight loss lessons

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