Are you like Kirstie Alley– painfully struggling with weight ups and downs?
We have seen her trim and strong in movies. Then, heavy and her body – large in tabloids. At one point, she joined Jenny Craig as a weight loss spokesperson. After her weight gain, weight loss and weight gain back again, she is in the news regarding her recent weight loss.
Read the rest of this entry »
Wonder why you’re not seeing the results you want? You’re probably making one (or more) of the following body boo-boos:
Mistake #1: Working out only with machines
Gleaming, high-tech machines make the gym look expensive and high-end. Truthfully, there’s a place in a workout for machines, but NOT when you’re trying to lose weight or burn fat. The problems with machines are that they alter your primal movement patterns. In fact, many of them restrict your range of motion. This is the last thing you need as you get older, because with the years, you lose flexibility, lean muscle tissue and balance. Restricting your range of motion means fewer muscles are activated and this means less fat burning. The limited range of motion also puts more strain on your joints, which can lead to pain and injuries.
Fat is on the rise.
Not just in children. When you age, your metabolism changes. It slo-o-o-ws.
After the age of 20, your metabolism slows down 2% every decade. If you are in your 50’s, your metabolism has decreased by 6%. That means your fat burning capacity has diminished as well.
Although you may weigh the same, that doesn’t mean that you have the same body composition. If you weigh the same as you did 20 years ago, it means one of two things:
Your body fat has increased and you have lost lean muscle tissue (meaning you are not active) or your body fat is really the same (meaning you strength train).
Read the rest of this entry »
Ever gotten in an accident? Or perhaps diagnosed with a serious health issue? How about being stressed out by a job crisis, a money disaster or a break-up from a marriage, boyfriend or girlfriend?
Poof! And just like that, your fitness program goes down the drain. The pounds are pouring on, your friends don’t recognize you and you are feeling x*@! as ever. No way out?
The circle of downspin has started. Here are two cases that illustrate my point.
Case 1:
Client 1 is in her mid sixties. She has lots of life experience (both ups and downs), yet she maintains an attitude to never give up. But when her boyfriend cheated on her, the x#%@ hit the fan on both an emotional and physical level.
When I met her I asked her straight out: Why now? Why do you want to get in shape now and lose weight? Her response:
“I want to feel comfortable when I take off my clothes in front of a date. I don’t want to keep the light turn off and I want to wear sexy lingerie without all the fat.”
That’s why she signed up and did not drown herself into food, desserts and alcohol. These are three items that are the downfall for many.
Two weeks later she lost a total of 9 inches, 4 lbs and a body fat 3% body fat. Yes, that was only in two weeks.
Reason for success: Consistency in physical activity and nutrition.
Case 2:
Client 2 was a classic type A personality– successful, driven and gets what he wants. He works long hours, has a vision and is determined.
His work load picked up and so did his stress level. His 7body fat measurements and weight increased.
The point was reached where he neglected his activity program. Bad move: Regular exercise is one of the best forms of stress management), not to mention a natural appetite suppressant and a way to to create a calorie deficit to lose and maintain weight.
Fast forward: He went up 35 lbs.
Reason for failure: Loss of consistency.
Why do some succeed and some do not?
So why is it that some people overcome obstacles and become happier, more sound people then before?
When you look at your belief system as you go through a stressful time, you will find your answer.
Case 1 communicated to herself that she wanted to feel better in spite of a terrible emotional time and started to take action.
Case 2 communicated that he did not to have time for himself, only his job. Hence, he didn’t make time to continue his program and gained weight
Here are some quick tips to help you at your turning point:
Don’t do it alone. If you know already that motivation is an issue, get help. Case 1 hired help, while Case 2 abandoned help.
Believe it. What comes easy? I’ve never heard that anything successful is a breeze. Case 1 does the work and pushes. Case 2 basically gave up on himself. The start of the downfall.
Have fun. If you don’t like the physical activity that you do for a workout, change it. It can be games, sports or whatever that gets you sweating.
Breakfast is the key to success. I always say: Start bad, continue bad. Blood sugar rises in the morning and drops after eating sugary cereals. You need protein, fat, and fiber from carbohydrates to manage your insulin levels early on. Just FYI: Case 1 changed her breakfast from breakfast bars to eggs, multigrain bread and flaxseed. Case 2 started with excessive amounts of food to manage stress.
Start to say, “yes, I can” vs. “no, I can’t”.
Honestly, these three capital letters – “yes” can change your body but as well you live.
Go for it.
Stay focused.
Stefan
Europe’s Premier Youngevity Coach
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Go into any gym and pay attention to the breathing of exercisers. You’ll see people with their mouths open, out of breath and gasping for air.
Let’s step back and analyze proper breathing for exercise.
Activity raises your heart rate and your muscles cells need oxygen, which is exchanged through the lungs. When you increase your activity, it makes sense that you need more oxygen to meet the demands of your working body. And breathing supplies oxygen the needed oxygen.
You have two options to get your oxygen intake. One is through your mouth and the second is through your nose. One would think that there is no difference how oxygen is supplied. Yet there is. Read the rest of this entry »
To live younger longer? Possible? Yes, but does it need surgery? An oxygen tank?
Are you wondering what else can be done besides Botox, liposuction and acid facial peels? What are the alternatives? What can you do at home right now? The shows are interviews and conversations about how to naturally look and feel younger longer 5, 10 or even 15 years.
Check it out and click the video below.
In addition to my advice experts from around the world will be interviewed.
Here are some examples that you will learn:
*Activities: Longevity tests for activities. Which one keeps you younger longer: Pilates, Yoga, Strength or Cardio training?
*Carcinogens and free radicals: How do they age us? Discover skin masks from around the world for the bodies wrinkle cure.
*Sex: Sex at 45+; the highpoint of experience. How to spice it up with toys, clothing, and positions
Will these techniques and secrets work? Members of my audience who will apply the techniques and secrets will be followed-up to see how these “Younger Longer” methods are working!
Vote for me!
And stay focused as always.
Stefan
Your Weight Loss Youngevity Coach
To sign up for your FREE weight loss updates and solutions go to www.stefanaschan.com
Go for a massage! Many times we have heard these words as advice after an intense training program or competitive event.
This month, in the “Journal of Medicine & Science in Sports and Exercise” we are educated differently about the benefits of massage and muscle recovery.
This study tested the hypothesis that sports massage aids muscle recovery from exercise by increasing blood flow to muscles. Increased blood flow should help to remove the build up of lactic acid, which is stored in the muscles.
Twelve individuals where recruited and tested. Two minutes of strenuous isometric exercise with the forearms were performed to elevate the lactic acid in these muscles. Right after the volunteers exhausted their arm muscles, they either lay and relaxed or received a massage by a certified sports massage therapist. Read the rest of this entry »
Client one can’t stop eating. Client two can’t say no to work. Client three prefers to go home and relax after work.
In our never-ending work environment, equipped with Blackberry, SMS and cell phones (all of which have made this possible) we are always reachable, ready to pick up the phone, and ready to drop what we’re doing in one second and move to the next task. Surely you have seen it at work: Someone picks up the phone, Read the rest of this entry »
How does a busy mother of three with knee pain on both sides (after two meniscus operations) and heart problems shed almost 30 lbs and drop 4 dress sizes all while continuing to cook for her family and herself?
A super attitude, with super motivation and expecting super results.
Judith wasn’t struggling her entire life with weight. Even after three children she was in fantastic shape and had a nice body. Then, as the children became older, became independent, less activity settled in. The fridge became a daily night stop. And a little bit of boredom set in. Slowly the weight started creeping up. Blood pressure rose. Medication for cardiovascular diseases where prescribed. And stairs became difficult to walk up.
In a bit of role reversal, it was one of her children Read the rest of this entry »
There’s a difference common to individuals who fail to lose weight and keep it off long term. It’s called all-or-nothing thinking. Do you recognize any (or all) of the following?
· Hunger is bad; being full (often overly full) is good.
· I’m good if I follow my diet and bad if I make one mistake
· My eating week was good or bad even if I just struggle one day or several minutes a day
· If I’m losing weight, I’m fully in control; if I’m not, I’m totally out of control. Read the rest of this entry »
