The Couch Potato Stretch=Weight Gain

Thought stretching was always beneficial?  Think again!

Research has shown that life as a couch potato, stretched out in front of the TV, can cause you to pack on the pounds.  We all know this, don’t we!  But do we know why?

Inactivity encourages the body to create new fat in fat cells.  Pre-adipocyte cells-precursors to fat cells, turn into fat cells faster and produce more fat when undergoing prolong periods of “mechanical stretching loads” i.e. our body weight placed on body tissues when we sit or lie down.

Another damaging effect of the modern, sedentary lifestyle is obesity.  Fat cells produce more triglycerides and at a faster rate when exposed to static stretching-i.e. lying on couch.  When we lie on the couch we allow the amount of force placed on a particular area of our body to expand.  Research done by Professor Gefen, Tel Aviv University  shows that that long periods of static mechanical loading and stretching, due to the weight of the body when sitting or lying, has an impact on increasing lipid (FAT) production.  These finding shows that we need to take our cell’s mechanical environment into account as well as pay attention to calories going in versus calories going out.  Even somebody with a healthy diet and exercise habits will be negatively impacted by long periods of inactivity.

Does Fat Make You Fat?

Did you know that fats are essential to your health? 
Your body requires fat to build cells and manufacture vital hormones.  You must consume high-quality fats for your body to use them efficiently. The old saying “You are what you eat” is truth.

Essential fatty acids (EFAs) are fats that our bodies are unable to manufacture.  We acquire them from dietary sources.  Fats come in two categories:   Omega-3 & Omega-6 EFAs. 

Omega-6 EFAs are readily available in grains, meats and common cooking oils.  Omega-3 EFAs are found in green leafy veggies, oily fish, eggs, walnuts and animal meats.  The ideal EFA-3 to EFA-6 ratio is 1:4 in your diet.

Omega-3 EFAs are vital to the development of a child’s brain and nervous system and for the maintenance and repair of the adult brain and nervous system.  The “American Diet” is considered low in Omega-3.  The lack of Omega-3 in the diet causes a number of behavioral and learning disorders.  An imbalance between EFAs 3 & 6 has been associated with health issues such as heart attacks, cancer, diabetes, arthritis, depression and inflammatory disorders.

So is it okay to eat fat?

Cholesterol build-up is the result from eating excess sugar, stimulants and/or stress not fat.  Increased insulin levels can lead to an overproduction of cholesterol by the body.  The only way to naturally turn of the cholesterol production is to eat dietary cholesterol.

 Fats to include in your diet

• Olive oil
• Coconut oil/butter
• Palm oil
• Organic, grass-fed animals
• Fish oil
• Seeds (especially flax seeds)
• Nuts
• Avocados

*Always choose organic foods for safe fats and toxins can be stored in fat.

Fats to avoid:

Processed foods even labeled as “healthy” are laden with trans-fatty acids (TFAs).  They are closer to plastic than fat in molecular structure.  TFAs are linked to heart disease and increased levels of cholesterol which impairs the body’s ability to process cholesterol.

The amount of fat an individual should eat is best determined by your Metabolic Type.  Contact your personal trainer to help you determine this amount.

Eat Chocolate at Half the Calories

A 15-minute walk can cut snacking on chocolate by half, according to research by the University of Exeter. The study showed that chocolate lovers ate only half as much chocolate as they normally would after this short spurt of physical activity.

Research suggests that employees may find short breaks away from their desks can keep their minds off snacking.  Employees were asked to take 15 minute walks away from their desks.  Upon returning, a bowl of chocolate was made available.  The employees found that they could regulate their eating by half! 

Snacking on high caloric foods like chocolate can be a mindless habit which results in weight gain.  Exercise is known to have substantial benefits for energy and mood levels and possibly used to manage addictions.  Previous research as shown that exercise can curb chocolate cravings but not consumption reduction. 

So go ahead and have chocolate ready to eat…that is after you exercise!

The 21 Day Fitness Solution

Hey there,

I’ve been getting a lot of questions asking if I have a fast solution to help with the shrinking of the waist, hips and rear area…
…while there is no quick fix (no matter what infomercials claim) I developed a new 21 Day Rapid Fat Loss Boot Camp that’s right up your alley-if you want fast results.

I have room for five (5) in my NEW 21 Day Rapid Fat Loss Boot Camp that starts Monday, January 9th and the best part is that the 21 Day Boot Camp is even more discounted than DC’s personal training programs to $10 a day and INCLUDE S a 21 Day Meal Plan Program.

The only catch is that this 21 Day Rapid Fat Loss Boot Camp has always filled up quickly.  So, if you’re ready to fit into your skinny jeans again and want to firm and tone your body while dropping inches and pounds, then make sure to register for my 21 Day Rapid Fat Loss Boot Camp.

Now, as you are reading this, you may be asking yourself how this pertains to you when you are not even within driving distance to me in Virginia.  Here's the answer:  All of this can be done on line as I also serve as an on-line personal trainer. 

The only changes are positive:
A-You can start as early as January 1st!  Start your New Year's Resolution on the very first day of the New Year!
B-You can do this in the privacy of your own home or gym. 
C-There's no limit to how many people you will have  joining you in this adventure.
D-We share plans, recipes and ideas via email, text or calls.
E-It works!  You'll be thin!

Let's get started by contacting me via email at femaleandfit@gmail.com.

I am so excited to help you achieve!