No Bake Pumpkin Chocolate Bars are perfect for fall. Vegan, gluten free and paleo with ZERO refined sugar!
September 16, 2016
August 5, 2016
Strength Training the Key to Your Waistline
The Harvard School of Public Health Boston study – spanning 12 years and some 10,500 male subjects – saw the longitudinal study collect data from men aged 40-75 years.
Strength training – as opposed to aerobic exercise – has been found to be more beneficial in preventing an increase in waist circumference (WC) a recent study has found.
http://fitness.org.au/articles/most-recent/strength-training-the-key-to-your-waistline/50/1151/184
May 3, 2016
Burn Fat with Carb Cycling – Sexy Strong Fit
Carb cycling diet plan plus sample meal plan. Learn why carb cycling works for women to burn off more belly fat and build a leaner trimer body.
March 30, 2016
Tanya’s Transformation
I have had the privilege of knowing Tanya for well over 5 years now. Initially training her in February 2011 and seeing amazing results then. Unfortunately, due to a string of very serious health issues we had to cease training for quite sometime. But now, for the past 6 months I have been honored to have her back in my fold again. This lady trains HARD!, 3 days a week with me. We took it slowly and carefully to start off with, a sensible progression. And now there is no stopping her. Tanya backs up her training at home with a healthy, unprocessed diet. High in protein & good fats & vegetables, and low in sugar & simple carbs. But of course, a free meal once a week if she feels the urge. She is a very active mother of 2, always out and about with her darlings riding bikes and walking / running down at the beach. I am so proud of Tanya and the results she has achieved, loosing 7kg, 5cm from her small waist, 14.5cm from her hips, and 9mm from her abdominal skin pinch test.
March 17, 2016
The 4 Causes of Skinny Fat
Edited by me. Original post By: Charles R Poliquin December 4, 2015 
Skinny usually is associated with underweight, while fat is associated with overweight. The medical term for this is “MONW,” or metabolically obese normal weight. It means you are under lean but over fat — not enough muscle and too much fat (especially belly fat).
Skinny fat refers to someone with unappreciable levels of muscle mass, associated to a high percentage of body fat.
Here are four reasons why people achieve the skinny fat look
1 Doing too much cardio
Research is fairly clear on this. If strength and muscle hypertrophy is your goal, aerobic work will interfere with that goal. Aerobic exercise will cannibalize muscle mass.
2 Eating far too less
Of course, the natural thing to do when attempting to shed body fat is to restrict caloric intake. Skinny fat people take this axiom way too far. If you want to hold onto your muscle mass while restricting your calories, upping your protein intake is key.
To understand the mechanisms, read these research papers
3 Being afraid of consuming fats
Skinny fat people share dietary fat phobia as one of their pitfalls. For example, they are the ones that post on Facebook comments such as “Won’t eating nuts make you fat?”
However the research points to quite the opposite, see below references 8 to 34.
It makes me laugh when I see dietitians recommend “low fat snacks” such as pretzels over nuts like pistachios to obese, while the research shows them to be completely wrong:
If anything, regular nut consumption helps achieve optimal body composition.
4 Abstaining for strength training
Strength training has more benefits for body composition positive changes than the general population thinks.
General Health – increase good cholesterol, & decrease bad cholesterol, reduces risk of diabetes, reduce risk of cardiovascular disease, lower high blood pressure, lowers risk of breast cancer, decreases risk of osteoporosis, reduces symptoms of PMS, reduces stress & anxiety, decreases colds & illness.
Strength – increased muscle strength power, endurance & size. This is help you with everyday tasks like lifting, carrying, walking etc.
Flexibility – working your muscles through their full range of motion, weight training can improve your body’s overall flexibility.
Body Composition – Weight training will boost your metabolism. You will burn more calories at rest. Reduce your body fat. Your overall body weight may not change, but you will gain muscle and lose fat. Your measurements will decrease.
Muscle Tone – firmer & better defined muscles.
State of Mind – Weight training allows you to sleep better. Clinical studies have shown regular exercise to be one of the 3 best tools for effective stress management.
Simply put, if you want to achieve a physique that spells respect, avoid the four given pitfalls.
This is what the research has to say, here are some key references:
1. Jones TW, Howatson G, Russell M, French DN, Performance and neuromuscular adaptations following differing ratios of concurrent strength and endurance training, J Strength Cond Res. 2013 Mar 21.
2. Nader GA, Concurrent strength and endurance training: from molecules to man, Med Sci Sports Exerc. 2006 Nov;38(11):1965-70.
3. Hawley JA Molecular responses to strength and endurance training: are they incompatible? Appl Physiol Nutr Metab. 2009 Jun;34(3):355-61. doi: 10.1139/H09-023
4. Phillips SM, Zemel MB., Effect of protein, dairy components and energy balance in optimizing body composition, Nestle Nutr Inst Workshop Ser. 2011;69:97-108; discussion 108-13. doi: 10.1159/000329288
5. Labayen I, Díez N, González A, Parra D, Martínez JA, Effects of protein vs. carbohydrate-rich diets on fuel utilisation in obese women during weight loss, Forum Nutr. 2003;56:168-70.
6. Phillips SM, Dietary protein for athletes: from requirements to metabolic advantage, Appl Physiol Nutr Metab. 2006 Dec;31(6):647-54
7. Kreider RB, Rasmussen C, Kerksick CM, Wilborn C, Taylor L, Campbell B, Magrans-Courtney T, Fogt D, Ferreira M, Li R, Galbreath M, Iosia M, Cooke M, Serra M, Gutierrez J, Byrd M, Kresta JY, Simbo S, Oliver J, Greenwood M, A carbohydrate-restricted diet during resistance training promotes more favorable changes in body composition and markers of health in obese women with and without insulin resistance, Phys Sportsmed. 2011 May;39(2):27-40. doi: 10.3810/psm.2011.05.1893.
8. Tan SY, Dhillon J, Mattes RD, A review of the effects of nuts on appetite, food intake, metabolism, and body weight. Am J Clin Nutr. 2014 Jul;100 Suppl 1:412S-22S. doi: 10.3945/ajcn.113.071456. Epub 2014 Jun 11.
9. Mattes RD, Dreher ML, Nuts and healthy body weight maintenance mechanisms, Asia Pac J Clin Nutr. 2010;19(1):137-41.
10. Rachel C. Brown, Siew Ling Tey, Andrew R. Gray, Alexandra Chisholm, Claire Smith Elizabeth Fleming and Winsome Parnell, Association of Nut Consumption with Cardiometabolic Risk Factors in the 2008/2009 New Zealand Adult Nutrition Survey, Nutrients 2015, 7(9), 7523-7542; doi:10.3390/nu7095351
11. Noakes M1, Keogh JB, Foster PR, Clifton PM, Effect of an energy-restricted, high-protein, low-fat diet relative to a conventional high-carbohydrate, low-fat diet on weight loss, body composition, nutritional status, and markers of cardiovascular health in obese women., Am J Clin Nutr. 2005 Jun;81(6):1298-306.
12. Luscombe-Marsh ND, Noakes M, Wittert GA, Keogh JB, Foster P, Clifton PM, Carbohydrate-restricted diets high in either monounsaturated fat or protein are equally effective at promoting fat loss and improving blood lipids., Am J Clin Nutr. 2005 Apr;81(4):762-72.
13. Yancy WS Jr, Olsen MK, Guyton JR, Bakst RP, Westman EC, A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial, Ann Intern Med. 2004 May 18;140(10):769-77
14. Hu T, Mills KT, Yao L, Demanelis K, Eloustaz M, Yancy WS Jr, Kelly TN, He J, Bazzano LA, Effects of low-carbohydrate diets versus low-fat diets on metabolic risk factors: a meta-analysis of randomized controlled clinical trials, Am J Epidemiol. 2012 Oct 1;176 Suppl 7:S44-54. doi: 10.1093/aje/kws264
15. Chaparro CM, Dewey KG., Use of lipid-based nutrient supplements (LNS) to improve the nutrient adequacy of general food distribution rations for vulnerable sub-groups in emergency settings, Matern Child Nutr. 2010 Jan;6 Suppl 1:1-69. doi: 10.1111/j.1740-8709.2009.00224.x.
16. Chandrasekharan N, Changing concepts in lipid nutrition in health and disease, Med J Malaysia. 1999 Sep;54(3):408-27; quiz 428.
17. Chong YH, Ng TK, Effects of palm oil on cardiovascular risk, Med J Malaysia. 1991 Mar;46(1):41-50
18. Bannenberg G, Serhan CN, Specialized pro-resolving lipid mediators in the inflammatory response: An update, Biochim Biophys Acta. 2010 Dec;1801(12):1260-73. doi: 10.1016/j.bbalip.2010.08.002. Epub 2010 Aug 10.
19. van Het Hof KH, West CE, Weststrate JA, Hautvast JG, Dietary factors that affect the bioavailability of carotenoids, J Nutr. 2000 Mar;130(3):503-6.
20. Lucci P, Borrero M, Ruiz A, Pacetti D, Frega NG, Diez O, Ojeda M, Gagliardi R, Parra L, Angel M, Palm oil and cardiovascular disease: a randomized trial of the effects of hybrid palm oil supplementation on human plasma lipid patterns, Food Funct. 2015 Oct 21. [Epub ahead of print]
21. Berrougui H, Ikhlef S, Khalil A, Extra Virgin Olive Oil Polyphenols Promote Cholesterol Efflux and Improve HDL Functionality, Evid Based Complement Alternat Med. 2015;2015:208062. doi: 10.1155/2015/208062. Epub 2015 Oct 1
22. Virruso C, Accardi G, Colonna-Romano G, Candore G, Vasto S, Caruso C., Nutraceutical properties of extra-virgin olive oil: a natural remedy for age-related disease? Rejuvenation Res. 2014 Apr;17(2):217-20. doi: 10.1089/rej.2013.1532.
23. Berge K, Musa-Veloso K, Harwood M, Hoem N, Burri L, Krill oil supplementation lowers serum triglycerides without increasing low-density lipoprotein cholesterol in adults with borderline high or high triglyceride levels, Nutr Res. 2014
24. Jacobson TA, Glickstein SB, Rowe JD, Soni PN, Effects of eicosapentaenoic acid and docosahexaenoic acid on low-density lipoprotein cholesterol and other lipids: a review, J Clin Lipidol. 2012 Jan-Feb;6(1):5-18. doi: 10.1016/j.jacl.2011.10.018. Epub 2011 Nov 3
25. Wei MY, Jacobson TA, Effects of eicosapentaenoic acid versus docosahexaenoic acid on serum lipids: a systematic review and meta-analysis, Curr Atheroscler Rep. 2011 Dec;13(6):474-83. doi: 10.1007/s11883-011-0210-3.
26. Marik PE, Varon J., Omega-3 dietary supplements and the risk of cardiovascular events: a systematic review, Clin Cardiol. 2009 Jul;32(7):365-72. doi: 10.1002/clc.20604
27. Carol E. O’Neil, Theresa A. Nicklas and Victor L. Fulgoni, Tree Nut Consumption Is Associated with Better Nutrient Adequacy and Diet Quality in Adults: National Health and Nutrition Examination Survey 2005–2010, Nutrients 2015, 7(1), 595-607; doi:10.3390/nu701059
28. Article: Almonds May Help Reduce Risk Of Type 2 Diabetes And Heart Disease, Monday 20 December 2010, http://www.medicalnewstoday.com/
29. Natoli S, McCoy P, A review of the evidence: nuts and body weight, Asia Pac J Clin Nutr. 2007;16(4):588-97.
30. Rajaram S, Sabaté J., Nuts, body weight and insulin resistance, Br J Nutr. 2006 Nov;96 Suppl 2:S79-86.
31. Westerterp-Plantenga MS, Fat intake and energy-balance effects, Physiol Behav. 2004 Dec 30;83(4):579-85
32. Mattes RD, The energetics of nut consumption, Asia Pac J Clin Nutr. 2008;17 Suppl 1:337-9.
33. Mattes RD, Kris-Etherton PM, Foster GD. Impact of peanuts and tree nuts on body weight and healthy weight loss in adults, J Nutr. 2008 Sep;138(9):1741S-1745S.
34. Li Z, Song R, Nguyen C, Zerlin A, Karp H, Naowamondhol K, Thames G, Gao K, Li L, Tseng CH, Henning SM, Heber D, Pistachio nuts reduce triglycerides and body weight by comparison to refined carbohydrate snack in obese subjects on a 12-week weight loss program. J Am Coll Nutr. 2010 Jun;29(3):198-203
35. Fatouros IG, Chatzinikolaou A, Tournis S, Nikolaidis MG, Jamurtas AZ, Douroudos II, Papassotiriou I, Thomakos PM, Taxildaris K, Mastorakos G, Mitrakou A, Intensity of resistance exercise determines adipokine and resting energy expenditure responses in overweight elderly individuals, Diabetes Care. 2009 Dec;32(12):2161-7. doi: 10.2337/dc08-1994. Epub 2009 Sep 3.
36. Ballor DL, Katch VL, Becque MD, Marks CR, Resistance weight training during caloric restriction enhances lean body weight maintenance, Am J Clin Nutr. 1988 Jan;47(1):19-25.
http://www.huffingtonpost.com/dr-mark-hyman/skinny-fat_b_1799797.html
January 11, 2016
A Calorie Is Sometimes Not A Calorie | T Nation
A calorie is a calorie. Just eat less and exercise more. That’s what they say. And here’s why they’re dead wrong.
January 7, 2016
Jamie Eason’s 12-Week Post-Pregnancy Trainer
Ready to get fit after the birth of your new baby? Jamie Eason is here to help. Check out her upcoming 12-week post-pregnancy plan and learn how you can achieve the best shape of your life!
December 27, 2015
Bring Up Sally Squat Challenge
Click on the link below to watch our funny video….
Bring Sally Up Challenge Last week we had some fun doing a Squat Challenge to Moby’s song “Flower” Thank you girls for being such good sports. x
November 6, 2015
What is Chromium & how can it help you loose body fat?
Chromium is a mineral our bodies use in small amounts for normal body functions, such as digesting food. It is known to enhance the action of insulin. Chromium is found in meat, whole-grain products, some fruits, vegetables & spices.
Several studies have now demonstrated that chromium supplements enhance the metabolic action of insulin and lower some of the risk factors for cardiovascular disease, particularly in overweight individuals. Chromium picolinate, specifically has been shown to reduce insulin resistance and help reduce the risk of cardiovascular disease & type 2 diabetes. Supplements containing 200 to 1000 mcg chromium picolinate a day have been found to improve blood glucose control.
In another study published in May 2015, they found that a caffeine-based CBA/Chromium III formulation curbs the adverse effect of high-fat diet on body weight and insulin action in mice. Data suggests that this formulation could serve as a promising alimentary supplement to facilitate weight control in humans.
Caution needs to be taken into account, as some other evidence suggests there are no adverse affects to taking Chromium. The jury is still out, as various other studies show no effect of Chromium with people who are NOT diabetic or insulin resistant.
As always, check with your health professional before taking supplements.
http://www.ncbi.nlm.nih.gov/pubmed/15208835
http://www.ncbi.nlm.nih.gov/pubmed/18388893
https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/
September 15, 2015
How does the supplement Creatine work?
Creatine supplements are used by athletes, bodybuilders, wrestlers, sprinters & other who just want to gain muscle mass. The body produces some of the creatine it uses, other sources come from protein rich foods such as meat or fish.
Creatine has the ability to increase muscle stores of PCr (phosphocreaine), potentially increasing the muscles ability to resynthesize the ATP from ADP to meet increased energy demands. Did you just say “What the?”
Confused???? If so watch this great video I recently found on Youtube How does Creatine work?
Extensive research has shown that oral creatine supplementation at a rate of 5 – 20 grams per day appears to be very safe & largely devoid of adverse side effects, while still being effective in improving the physiological response to resistance exercise, increasing the maximal force production of muscles.
A supplementation of creatine is not recommended for people with kidney or liver disease or diabetes. Others who should avoid taking it are children under 18 and women who are pregnant or breastfeeding.