From Kendall Stanley our brand new contributing team member. Kendall (AKA - The Bulletproof Mama) is a nutrition and fitness coach, lover of chocolate and coffee, and a mother of two healthy fit young children. "My dream and passion became my job when I started working with people, especially moms, to make healthy living simple and attainable. I help make their health and fitness goals a reality by guiding them on how to choose healthy food options, meal prep and exercise. I also equip them with realistic ways to implement a healthy lifestyle into their children's lives and family"
Kendall is extremely active online providing valuable content, advice, recipes and more. As soon as you finish reading her tips & advice below, you can watch her video here on proper workout form - then be sure to follow her on social media here:
Exercise is a crucial step towards better health. Movement is great for your brain, immune system, reducing anxiety, and promotes healthier sleep. It only takes ninety seconds of standing to activate the muscular and cellular systems that responsible for processing blood sugar, triglycerides, and cholesterol, all in response to just carrying your own body weight. These systems are also responsible for putting fuel in your cells and can greatly reduce your risk of diabetes and heart disease.
My favorite way to exercise is HIIT. HIIT stands for “High Intensity Interval Training”. In HIIT, you do an exercise first at a high rate of intensity and then rest for a short interval then back to the high intensity again. This method intensely stresses your muscles, then allows for brief recovery during the short active rest period.
Most people would benefit from high intensity exercises, but the key is to start very slowly, gradually increasing intensity, this is especially important if you have any health issues. You might take several months to work up to a high intensity level. If you start at a safe level and continue to push yourself to progressively higher levels, you will eventually progress to a level of intensity that provides health benefits you simply cannot get from conventional aerobic exercise.
No matter which form of exercise you choose to do, proper form of each exercise is the key to success. The more proper your form is, the more effective your workout will be and the faster your body will make drastic changes. Many injuries happen when you’re working too hard, too fast and without regard for proper form. It’s crucial in the beginning to make sure you are doing the exercise properly, even doing reps in a mirror to inspect your own form.
[When it comes to proper form, Kendall knows what she's talking about. Watch this instructional video on proper form, nail down the form then work on increasing reps & weights]
How do you know if your intense is intense enough? Ideally, you should exercise at an intensity that makes it very difficult for you to have a conversation. Having this in mind, use this level of awareness to track your progress without having to measure your pulse or use a heart rate monitor. Work on gradually increasing your physical activity small amounts at each consecutive session, then you can try new and even more intense exercises and more intense levels of exercise.
This almost goes without saying, but you cannot keep eating a junk food diet and simply exercise your way into smaller pants. Results are a blend of the work you do on yourself and the raw material you put in your body. To optimize your health and fitness goals, make sure you are eating right for your specific goals. Not sure where to start with your diet, here are my personal tips. These are ones I follow myself and how I instruct my clients. The first step is to eliminate packaged and processed foods, substandard nutrition will only lead to substandard results. Put your focus on real whole foods, plenty of healthy fats, a few net carbs, lots of water and supplements sourced from organic whole foods. I personally follow a health plan designed to get the results I work for, additionally, I track my nutrients using an app.
To balance things out and create a rock solid foundation for success, I take regularly and recommend you do too the following supplements. I take the following supplements from BodyHealth and recommend you do too, Complete Multi + Liver Detox Support, it’s a complete multi with Coq10, organic whole food concentrates, antioxidants and a complex stack of micronutrients, minerals, vitamins and that liver detox support keeps toxins flushed out of the body.
Protein supplementation cannot be left out. All that new lean muscle your working for, it needs to come from somewhere. That somewhere is the body proteins formed by the amino acids we consume or create in our bodies. The body has a need for 20 amino acids, 8 we must consume through diet; those 8 are your essential amino acids (of the 8, 3 are your branched chain amino acids). These amino acids are the building block of every cell in your entire body. Organically sourced PerfectAmino from BodyHealth is all 8 amino acids optimized for full utilization by the body for body protein – it’s literally the only protein supplementation your body needs. It comes in a convenient tablet or an all natural drink PerfectAminoXP. Before exercising, I drink PerfectAminoXP to help maximize my performance and speed up recovery and that’s in addition to taking it every morning.
Diet makes up for 75 to 80 percent of the benefits you get from a healthy lifestyle, including weight loss. Exercise is what you add to maintain all of those benefits. By following a good nutrition plan and exercising regularly you will not only see the weight melt off, but you will increase your energy, strengthen your body and optimize the quality of your time working out.
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The following is adapted from The Search for the Perfect Protein.
If you watch much TV, you’ve undoubtedly seen a heartburn medication commercial at some point. The makers of Pepcid and Zantac confidently tell us we can eat a hoagie with sausage and peppers and not feel any heartburn. How wonderful!
Except these commercials send the wrong message. They indoctrinate the public to believe the answer to their problem is another drug: “I’ll take this, and I’ll be fine.”
This mindset ignores the root causes of heartburn and indigestion and sends us down the wrong treatment pathway. In my experience, when people understand how stomach acid aids our digestion, they’re less likely to turn to a medication that blocks the production of stomach acid. They want their body to functional normally.
Trying to get enough protein into your body to increase lean muscle mass, recovery and endurance?
It’s not a matter of how much protein you're consuming — but how much your body is able to use.
And depending on what protein sources you're using... that may not be very much.
But what's even worse? What the unused protein gets turned into. (Hint: It starts with an S and ends with UGAR.)
... Yeah, it gets turned into carbs (glucose) or stored as fat.
But let's back up. Because to understand the above you need to understand what protein actually is, and more importantly, what happens when it enters your body.
The following is adapted from The Search for the Perfect Protein.
What’s the common link between menopause and beauty concerns (sagging skin, hair loss) in women who are aging? It might surprise you to learn it’s a lack of protein.
One study showed that over a month’s period of time, adding an essential amino acid blend (amino acids are critical for making protein in the body) to a 2,000 calorie diet of mainly vegetables and some fruits plus walking for an hour a day resulted in significant weight loss without sagging skin under the chin or in other areas of the body.
Amino acids also help women mitigate the effects of menopause. During menopause, falling levels of hormones cause lean body tissue to begin to break down. Loss of bone, skin collagen, muscle mass, brain cells, and neurotransmitters all lead to more rapid aging, and the feeling that one is getting old. Wrinkles, weakness, osteoporosis, sagging skin, and a loss of energy occurs—all things women want to avoid.