How to get MOTIVATED to workout!

Alright guys, you know I'm here to be honest with you.  Well, to be perfectly honest I still don't really enjoy working out!  Just like I don't enjoy drinking my tea without sugar in it and I don't enjoy cabbage, I do these things because I know they're good for me.  And, surprisingly, as time goes by and I continue to be CONSISTENT with my workouts and my eating (though I do allow cheat meals, cause I mean...ice cream!) it becomes easier and easier to follow through.  That's because I'm making them a habit.
"But Marquita," you say, "how do I even get motivated in the first place?" 

Well, I'm here to share with you the fruits of my research, and some of my personal experience.  I present to you:

WAYS TO GET MOTIVATED TO WORKOUT

Connect with WHY you decided you needed to start an exercise routine in the first place!

Now, I don't mean a superficial why either, like to fit into a bathing suit or look better so that your ex regrets leaving you.  While those why's are certainly VALID and they might motivate you in the short term, they're not going to KEEP you motivated in the long term.  So, connect with the why that'll make you put on sneakers when you'd rather ball up infront of the tv with a pint of B&J!  Connect with the why that'll drive you forward when you've been consistent for three weeks and the scale (which is an evil tool and only tells a part of the story) hasn't budged an inch!  Or worse, has gone UP!

There's a saying I hear often, "Find the why that'll make you cry." and, honestly that's different for different people.  For some, it's not being able to play with their kids.  For others, like me, it's because of the fear of what would happen if a change didn't happen!  I was pre-diabetic, I was sick constantly, my joints hurt, my body hurt, and I was confronted with two choices: keep doing what I was doing and be diabetic in my TWENTIES or change.  I chose change!

RECONNECT with that why on a DAILY basis!

I reconnect with my why all the time through being a coach because I am helping people who were in the same situation I was.  I get to see myself in each of my clients and that keeps me pushing forward, not only because I don't want to go back to that level of pain but because I am PROOF to them that change is possible! 

For others, reconnecting comes in the form of daily affirmations, having their progress pictures posted somewhere they'll always see it, interactions with friends/family.  I'm a big fan of affirmations though.  Here's one you can try:

I love myself.  I am a changed person.  I am committed to improving my health so that I can (insert your why here).  I am a changed person and I know the sacrifices now are worth the benefits in the future.

You can also add visualization to your toolbox of success!  SEE and FEEL how you'll feel after reaching your goals!  Visualize how your life will be different.

Get a support network!

Something that I find so strange is the amount of people that have something negative or passive aggressive to say to those who are making a life change.  I don't know why it happens, but I do know that you need to be prepared when it does happen!  And this comes in the form of a support network.  Friends and people you know that are behind you and, better yet, pursuing a fitness goal of their own! 

You can find support groups on Facebook, websites like Sparkpeople.com, or with our team!  We provide a safe, judgement free zone for people working towards their own health and fitness goals in the form of online fitness accountability/support groups.  

Buy fitness clothes you actually want to wear!

Sounds weird, but after I started doing this I can tell you that I am more motivated to workout!  I don't know if it's because I feel cute in my workout clothes or because I spent the money on them so I'm definitely going to use them, but it's working for me and it's working for my friend Chelsea who turned me on to the idea!

Find something you ENJOY as your exercise!

I. Hate. Cardio!  My definition of cardio is "lift weights faster"!  You know when I wasn't consistent with my workouts?  When I first started doing cardio.  You know what I love?  Weight lifting!  Guess when I became more consistent, when I was doing P90X!  P90X laid out the foundation for me bec

ause it was something that I enjoyed doing (though AgilityX can bite me!).  

So, find something that you like!  If you're a dancer try Cize or a bellydance workout!.  If you like cardio kickboxing, take a cardio kickboxing class or try Turbo Jam.  If you like running, then put on those shoes and RUN!  Love the outdoors?  Go hiking!  1hour of hiking can burn up to 350 calories!  More so if you're power walking or dealing with inclines!

REWARD YOURSELF!

When you hit milestones for you, reward yourself and celebrate those small victories!  Did you workout today?  Then you're better than the person who sat on the couch and did nothing so that deserves some freaking praise!  

But, don't reward yourself with food.  My friend shared a quote with me along the lines of, "don't reward yourself with food, you're not a dog."  That hit home with me because that was my reward system growing up!  

So how can you reward yourself?  Maybe choose products/items that you want and make them milestone "prizes".  For example, when I finish Hammer & Chisel I'm going to be buying some super cute fitness gear!   Or, if you never get "me time" reward yourself with "me time". 

Love Yourself!

This may sound silly, but a boost in the self love category never hurt anyone!  ^_^  So, love yourself!  Rejoice in your awesome!  Remind yourself and the WORLD regularly of what makes you uniquely you!

If you want more suggestions on how to get motivated in all areas of your life I HIGHLY suggest reading "You Are A Badass".  This book caused a huge shift for me in my life!

Message me today at coachmarquita@gmail.com or go to the "Start Your Journey!" tab!

Brightest Blessings )O(

Mistakes I've Made In Building My Business

Mistakes Have Been Made...

As a Beachbody coach that's been around for awhile now, I feel like I need to pay it forward to the new coaches and to those that are considering coaching.  So, today I'm going to share with you some of the mistakes I made when building my online business.

Lack of Belief 

This is something that I still struggle with from time to time, I'll be honest.  However, the key difference between now and when I first started my online Beachbody business is that I'm actively working on believing in myself.  I am working on it daily by:

• Writing out my successes in the business and my life in general.
• Using Chalene Johnson's PUSH goal method to go after my goals. 
• Reading personal development daily.
• Being 100% candid with my performance and sharing with others when I'm having a bad day instead of showing the world only my good days.

My lack of belief also stopped me from getting myself out there with videos and even this blog!  I would say to myself that I shouldn't make videos because of my acne or because I don't look like the perfect girls on YouTube.  I would also talk myself out of making blogs because I didn't see myself as someone that could provide useful information. 

Lack of Organization

How can you know if you're making progress in your business if you're not tracking ANYTHING?!  For MONTHS I felt like I wasn't making any progress because I had nothing to compare my performance to.  I wasn't using the daily business tracker, nor was I tracking who I had talked to and who I needed to follow up with.

In fact, I LOST a few customers (and potential coaches) because I didn't follow up with them!  I had forgotten about our conversations and by the time I had gotten back to them they had lost their belief in me!  Seriously!  And I don't blame them.  I would've lost my faith in them too!  In fact, I had something similar happen to me after I had purchased a program from a coach.  I never heard from him and I had wanted to start working as a coach myself.  What happened?  I jumped ship and found Scottie.

Now, I track almost everything.  I am currently tracking:

• Advertisements and which prompt people to contact me.
• Videos and which prompt people to contact me
• Daily behaviors I perform
• Who I have contacted, including date, topic(s) of conversation, and if I've shared or invited something that I'm doing with them.
• Who I need to follow up with and the dates of the follow ups.
• People that I meet that I would love to have on my team of coaches so I can talk to them.

I feel like if I had been tracking these thing in the beginning my belief in myself wouldn't have stayed so low for so long.

Not Doing Personal Development

Yes, yes!  I know, I know!  If you're a coach of mine I bet you're tired of hearing me say this, but it helps soo much.  Personal development has helped me with my depression, my body image, and my time management.  

Personal development isn't always about mental health though, and maybe that's why people tend to avoid it.  Personal development is about looking at yourself and seeing areas of your life that you could improve.  For example, I'm someone who functions best in organized chaos but I was letting my apartment turn into just chaos.  So, a part of my personal development was learning how to work in an environment that is more structured and organized.  

Other types of personal development can be:

• learning communication skills.
• learning how to use different technologies/programs
• learning time management skills
• the act of getting out of your comfort zone.

Not Being Consistent

The greatest way to ensure success with any business, especially one where you don't have to leave home and go to an office, is CONSISTENCY!  Everyday you have to be working on the business.  This doesn't mean working every hour of everyday.  That would cause you to burn out faster than you can say "I'm exhausted!". 

No.  I mean doing something everyday, even if it's just for an hour, to work on building your business.  In Beachbody they've made knowing the minimum that you need to do to  build your business simple: The Three Vital Behaviors.

Yep, when I started I wasn't doing all three of the vital behaviors.  In fact, I was only doing one: be a product of the product.  I was doing my workouts and drinking my Shakeology.  I wish that I had dived into the personal development while I was doing my workouts though because I KNOW that doing that behavior would have gotten me to start sharing and inviting people to join me on my journey.

Didn't Treat My Business as a Business

Lastly, because this is getting kinda long, I wasn't treating my business like a business.  Working as a coach has the potential to be a SEVEN FIGURE (that's $1,000,000) business!  That's right!  And I wasn't treating it like that.  I was treating it like a hobby.  Even after I got my mind right and I contacted my sponsor coach to get plugged back into the community, I was treating it like a hobby.

Now, having this as a hobby isn't a bad thing by any means if that's what you want this business to be.  I, however, want this business to lay the foundation for a medical clinic to help people with eating disorders!  I NEED this business to be successful if I'm going to start up that clinic without a mountain of debt looming over me.  I've dealt with debt for almost a decade now and I don't want to have that in my future!  I don't want to have to stress about bills, for my home or for my business.  

If you want to grow this business into a million dollar business, or even a four figure business, you need to treat it like that every day!  You need to show up for your challengers.  You need to plug into social media.  You need to do your hour of power and get shit done!  Pardon my French, but it's the truth.  You can't put one foot in the water with this.  It's all or nothing, and that can be terrifying, especially at first when you don't see a huge return on your time investment.  When you're working 20+ hours a week on Beachbody and you only make $30 that month.  But it'll pay off in the end!  You just have to keep pushing and INSPIRE people with your drive and vision and then SHARE your drive and vision with as many people as possible!

Perfectionism at the Wrong Times

What's wrong with this picture?

So, there you have it.  The mistakes I've made as a Beachbody coach.  Hopefully you found this helpful. 

If you did, feel free to comment below or check out my YouTube video on the same topic. 

Thanks for reading!

My Experience With Focus T25

Let's get the first, and most popular, question out of the way.  Did it work?!

YES!!

Hahaha!  Yes, it worked.  It worked better than I ever thought that it would work.  I'm back in clothes I haven't worn in a DECADE!  A decade you guys!  Clothes that I've held on to because I kept telling myself "One day I'll wear these again!".

So, where did I start and where did I finish?  Let's talk stats.

On the left are pictures taken before I started Focus T25 and before I pushed myself too hard and had to stop the workouts.  In these pictures I weigh 158lbs, I was a size 12/13 pants, a size large in everything, a shoe size 9/9.5 (this is important), 35% body fat, and I was aching all the time.   My feet were constantly swollen, my bones hurt, and I was sick ALL. THE. TIME.  If it wasn't a cold it was a migraine, if it wasn't a migraine it was my Lyme disease, if it wasn't my Lyme disease it was my depression, if it wasn't my depression it was just generalized pain and aches.  

Ok, enough about the past!  Let's talk the present!!

So, in the after photo I am 140lbs, 27% body fat, a size 8 pants, a small or medium in everything, and a shoe size...8/8.5!  That's right, I even went down a shoe size!  I still need to buy replacement heels!  :D  It's crazy!

Inches lost:

Waist = -3"

Hips = -1"

Arms = -.5" each

Thighs = -2.5" and 2"

Chest = -1"

Total inches: 10"

TEN INCHES you guys!  That's almost a FOOT of ME that's gone forever!  Thank you!  Good bye!  I won't be seeing you again!

Did you JUST do Focus T25?

Technically, no.  I also drank Shakeology everyday.  I really feel that is a part of why it helped me soo much!  I'm not going to run through the whole reasoning why here, that'll be in a different post, but I'll provide a video I made about it.  :D

So...That's It?

Pretty much!  I just followed the instructions really.  I ate the 25 foods, drank my shakeology, and pressed play.  Now, I did have some cheat days here and there, I'm not perfect.  But I didn't get crazy and I found ways to keep my calories within the range when I did have a cheat meal by tracking everything that I ate.  And I mean EVEYTHING and I tracked it BEFORE I ate it.  That is KEY!  

So, Now What?

Now I'm going through P90X3!  I'm two weeks in and I'm down 1% in body fat percentage and 2.5" overall and I'm fitting into size 6/7 pants!  XD  No weight change, I'm still 140lbs, that means MUSCLE GAINS!  

Join Me!

Message me, comment below, or find me on Facebook!  I have a fitness group that starts every month to create a supportive environment for your transformation!  I also coach you along the way, helping you to achieve the body that you want.  

Much Love,

Coach Marquita

Looking For New Questions and Finals Week

Hey guys!

There's only two more weeks left of the semester, one week of classes and one week of finals.  It's been a hectic semester at Penn State but it's been an awesome time!  I got to take Nutritional Assessment, Disseminating Nutrition Information, and Community Nutrition this semester and it was wonderful working in classes focused around what I'm going to be doing for the rest of my life!

I'm currently driving myself crazy with Chemistry right now.  It's not my strongest subject but I love it so.  If I could get it to like me back I think my final exam will go quite well.  Haha!  As a break and a way to keep my sanity, I've been reading through Fast Food Nation again.  It's one of the books that got me focused and passionate enough around health and nutrition to turn it from a hobby into a career.  I highly suggest this book to anyone that can get a copy!

I can't believe for fast this semester went and that spring is here already!  Yes, this winter lasted quite awhile longer than normal, but the grass is lush, the flowers are blooming, and the trees are budding all over campus.  The Sustainability Community Garden on campus has already had it's first workshop and has opened up the plots for the gardeners to plant their crops.

As the semester comes to a close, I feel this is a good time for me to get a list together of topics for people to ask me about.  I've really missed doing the "research quickies", so I can't wait to see what people are wondering about.  I do have one topic already lined up.

It's...CONSTIPATION!

dun, Dun, DUN!!  Yep!  Constipation.  Everyone poops, it's a natural, normal, and necessary function.  But how can you get your system going?  How can you prevent getting "plugged up"?  And, most importantly, how do you do this WITHOUT using medications?  I'll have that coming to you soon!

Constipation Teaser:  stimulate peristalsis.

So, people of the internet!  Send me your nutrition/health/fitness questions!

Photo Credit from Creative Commons: Abulic Monkey

Fitness and Nutrition Information that Sparks!

I'd like to talk to you about an amazing website I've been using for years: SparkPeople.com!   This website has been around for several years and offers a wide variety of information for anyone trying to improve their health, not just lose weight.  You can access the sites information from any mobile device or PC through a web browser but they also have a app that you can download on an Android based phone or an iPhone.  No matter the device, when you first see the site you're greeted by a deceptively simple layout that highlights the main stories, recipes, or exercises of the day and any new challenges the site has started.  It's a very inviting home page to a site that has a lot to explore!

My favorite, and most used, section of the site is the nutrition tracking.  You can use this tool in three different ways.  It can be a place where you actively track the foods you intake throughout the day under the categories of: Breakfast, Lunch, Dinner, and Snack; it can be used by you to plan out a meal plan you've made on your own; or it can be auto-populated by the site itself based off of one of Spark People's meal plans.  No matter how you track your food the magic really happens at the bottom of the page.  Here, you can see how on target you are with your macronutrient (carbohydrates, fat, protein, and fiber) and energy intake (calorie) goals.  These values are based off of information you provide the site while making your personalize profile, which includes your health/weight loss goals.

Another great feature of the site comes in the form of graphs.  The visual learners will love these because you can see almost every aspect of your nutrition and fitness life in graph form.  For example, you can track energy intake, inches lost, and even your mood over time!

Outside of the tracking portion of the site lies the fitness component.  There are hundreds of free workouts in video or text forms for you to use!  They have videos on weight training, cardio kick boxing, stretching, and more.  No matter your fitness level or the type of equipment you have (I started with no equipment!), they have a video or exercise for you that you can quickly add into your tracker.  If you start a workout program using Sparkpeople let me know!  I'll support you with their system too for free! 

While the food tracking and exercise are a huge part of this site, an equally large side comes in the form of education.  They utilize a blog format and have several nutritionists and dietitians who write blogs for them on a regular basis, as well as motivation coaches and fitness experts.

The most surprising aspect of this site is the community.  It's amazing how supportive everyone on this site is.  You can find community groups set up for almost every faith, age, gender, and sexual orientation.  No matter how you feel in your day to day life, there are people who can very well become your second family in the Spark People community.   I can safely say that I love the Spark People community and I'm happy to see it growing!

I think I would find a way to include this site in every nutrition training I do, and I have in the past.  As a Beachbody coach and I have my clients get an account here.  It's a great tool for them to track their meals so they can see they are meeting their nutrient goals.  It's also a great tool for them to find even more support outside of me and our (bi)weekly check ins.  I also have them use it for the reports.  They post a copy of their meal report and their progress reports to the group so that everyone can encourage each other and share their accomplishments.

Even when I have my own practice (that's my goal), I'll likely have clients sign up for this site because it has motivated me through my weight loss more than a measuring tape ever could.  It gave me ideas of things I could do in my house and outside of the house that would get my heart rate up and put a smile on my face.

(I am affiliated with Sparkpeople.com in NO WAY.  I just really love their site.)

21 Day Fix Challenge Group Starting Soon!

Hi Guys!

Guess what's happening on May 4th (besides May the Fourth Be With You)?  The 21 Day Fix Challenge Group!

21 Day Fix!  Simple Nutrition, Straight Forward Exercises, Crazy Results

This is an amazing program that's good for if you're just starting your fitness journey or if you're experience in fitness but are looking for a new structured routine.  The workouts include muscle/resistance training, pilates, cardio, and yoga.  This means level of variety means you'll always be pushing your body in a different way everyday while also improving your flexibility.  That is why I love this program but my favorite part has to be?  NO. CALORIE. COUNTING.

The focus around the meal plan is portion control, which is why it comes with the multicolored containers.

Green = vegetables; Purple = fruits; Yellow = starches/carbs; Red = Protein; Orange = salad dressing and seeds; Blue = healthy fats like cheese, nuts, and avocado.

The most common question raised about the containers is:

Is that all I get to eat in a meal?!?!

Nope.  It is better to think as the containers as measuring cups.  Meals contain multiples of the containers, so worry not! 

If you're interested in joining this group starting on the fourth OR just have general questions, feel free to email me or comment below!  :) 

New Shaun T Workout Program Coming This Summer!

Hey guys!  Marquita here!

I just found out about a new workout coming JUNE 20th!  It's called Cize and it's the latest workout program by Shaun T, the man behind Insantiy, Insanity:Asylum, Hip Hop Abs, and Focus T25!  

Cize is an all new dance based "workout" that's designed to not feel like exercise.  You'll be using REAL dance moves, yes real dance moves, to build muscle and take your fitness to the next level!


So, what do we know so far?

Workout DVD length = 30 to 40 minutes
Total program length = 4 weeks (28 days)
Beachbody On Demand = Yes!


Beachbody On Demand?

This Netflix for Beachbody!  Any program you buy, PLUS a bunch of workouts from programs you don't own, you can stream as part of the premier Beachbody.com membership service, for $2.99 a month.  I love it because I don't have to remember to pack my DVDs when I go visit my parents.  And, since I own six Beachbody programs, I can switch it up on the fly!

Want more info?
Click the banner below and sign up by giving me your email!  You'll also be entered to win a FREE COPY when you sign up!

What Does It Feel Like To Be A Beachbody Coach?

Fulfilling.

If I was to sum up all of the emotions I feel about my job into one word it would have to be fulfilling.  No other job has left me feeling like this.  It's more than seeing people lose weight or improve their health.  People improve their lives!  It's seeing the transformation as someone goes through a program.  Their confidence increases, they become more open, and they're excited about life.

I'm a firm believer that exercise has an amazingly positive impact on people's moods.  I've experienced it myself as someone with PTSD and depression.  Exercise, for me, is key to my mental well being.  But I believe the changes people are feeling goes beyond that.  With Beachbody and Beachbody challenge groups you gain a new family to go along with your new lifestyle.

Yes, I know it sounds cheesy but that's exactly how it is.  When you run through a challenge group with other people, be it 21 days for the 21 Day Fix or 90 days with the P90X series, you get to know people on a personal level.  You share your doubts, your struggles, your successes, and your joy!  A challenge group can be an inspiring place of healing and love.  It's a place to make connections and grow as a person.

I believe that I have learned and grown as a person because of each of my clients.  Again, the cheese factor is high, but that is truly how I feel.

I posted a thank you to them on my Facebook but I wanted to post a thank you to them as well on here.

So, thank you!  Thank you for reaching out to me, thank you for believing in me, thank you for trusting me, and thank you for supporting me in my dream of becoming a Registered Dietitian.  It's always a humbling experience.

<3

The Power of Visualization

"If you can't see it, then how are you going to get it?!"
That is a thought that was running through my head when I first decided that I wanted to lose weight.  Waay back before I actually understood my "why" behind my desire to lose weight and get back the physique I once had.  So, this thought has been in my mind recently, since I just discovered my why not too long ago.

The art of seeing what you want to achieve, and I do believe it is an art, is called visualization.  I'm sure we all know what visualization is, but just to ensure we have all of our i's crossed and t's dotted (=P) let's throw a definition out there:

Visualization is "...a cognitive tool accessing imagination to realize all aspects of an object, action or outcome".  In a sense it's kind of like day dreaming, but with a purpose behind it, because you (re)create a scenario using most, or even all, of your senses" (Baumgartner, 2011).

I use visualization on an almost daily basis now because if I can't see myself with a four pack in a bikini for the first time ever, then how am I going to know what to aim for?  How am I going to know when I reach my goal?

Visualization has many uses outside of helping you get the body you want.  Psychologists use it in their practice to help patients exercise specific reactions to situations; athletes use it before a match; actors use it before they perform.  It helps because the brain is being trained to perform the task, it's like practicing a practice match.

Angie LeVan, MAPP, (2009) goes over a great way to get started with visualization.  I've included the excerpt below:

Begin by establishing a highly specific goal. Imagine the future; you have already achieved your goal. Hold a mental ‘picture’ of it as if it were occurring to you right at that moment. Imagine the scene in as much detail as possible. Engage as many of the five senses as you can in your visualization. Who are you with? Which emotions are you feeling right now? What are you wearing? Is there a smell in the air? What do you hear? What is your environment? Sit with a straight spine when you do this. Practice at night or in the morning (just before/after sleep). Eliminate any doubts, if they come to you. Repeat this practice often. Combine with meditation or an affirmation (e.g. “I am courageous; I am strong”, or to borrow from Ali, “I am the greatest!”).

So, what is your highly specific goal?  Can you see it happening yet?  If not, keep practicing!

Reference(s):
Baumgartner, J. (November 8, 2011). The psychology of dress, the doctor is in...you closet! Visualize it. Retrieved from http://www.psychologytoday.com/blog/the-psychology-dress/201111/visualize-it.

LeVan, A. (December 3, 2009). Flourish! Seeing is believing: The power of visualization. Retrieved from http://www.psychologytoday.com/blog/flourish/200912/seeing-is-believing-the-power-visualization.

Research Quickie: Is working out after fasting a good or bad thing?

This is a question that has been floating around the internet for, what feels like, forever.  It seems like you can read an article that says "YES!  Fasting is the key to SUCCESS in fat loss!" and then turn around and find one that says the polar opposite.  With that in mind, I present my random research into the subject.  Again, I haven't performed a study myself but I have found quite a few.

Eating carbohydrates 30 minutes before exercise, in Coyle, E and team’s 1983 study, resulted in a faster decrease in muscle glycogen and blood glucose concentration during exercise. This would in turn, result in less endurance during prolonged exercise. The team suspects that cause of the loss of endurance is from the process the body goes through following a carbohydrate meal, i.e. increase in insulin levels. Interestingly to me, their study, amongst others, found that providing carbohydrates during exercise frequently delayed the onset of fatigue.

What is muscle glycogen? (Elmhurst College)
* The storage form of glucose in the muscles. Glucose is one of the monosaccharides absorbed by the body when breaking down plant based material. The other two are fructose and galactose. In a nut shell, glucose is sugar. During intense exercise, when he energy stores in the form of fat aren’t enough, the glycogen stored in the muscle is converted back into glucose for immediate use via the bloodstream.

Carbohydrates are a key fuel source for exercise, with the major source during exercise being the muscle glycogen stores (Ivy, 1991). “The greater the muscle glycogen stores, the longer the exercise time to exhaustion.” After its depletion during exercise, assuming you eat an adequate amount of carbohydrates, muscle glycogen levels return to pre-exercise levels within 24 hours. “For the average endurance athlete, a daily carbohydrate consumption of 500 to 600g is required.”

Now, you’re probably saying “But these are all talking about endurance exercises! What about me?!” Well, I have news for you, you can choose to eat nothing or to eat something. The difference for the rest of us isn't large enough to matter, in my opinion. According to the recap of a 2010 Belgian study, by Jennifer Sygo (2013), a registered dietitian and sports nutritionist, the group that fasted before exercise had the best results in weight management at the end of the study while the people who didn't fast had gained weight but more endurance by the end. I would like to point out that the men in this study consumed a breakfast high in fat. If you’re not consuming a breakfast high in fat then...well you’re likely still fine having breakfast before the workout. If you do have a high fat breakfast, then I would suggest exercising and then eating.

Another study by Paoli and team (2011), found that people who ate before exercising burned more calories throughout the day vs those that fasted. So this is something else to keep in mind.
In my opinion, for what it’s worth since I’m not a medical professional…YET!, if you’re doing to be doing light to moderate exercise and you’re not hungry then don’t even worry about it. If you’re going to be running a marathon or doing an intense program like P90X3 or Insanity then I would suggest you eat
first and wait an hour for the insulin spike to normalize before working out and then, during the breaks, munch on some carbs (veggies or fruits, ideally) or have a well-rounded protein shake.

Personally, I have a protein shake or a smoothie with some Greek yogurt and wait at least 25 minutes before I workout. It’s not a meal high in fat and since it’s liquid, it gets into my system faster, so I don’t see a problem. I find that when I don’t have something before I start I am sluggish and don’t push as hard as I could.

Let me know if there's a topic you'd like me to cover next Monday!  This topic was suggested by my friend Pam.

Belgium study recapped by Jennifer Sygo: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3002457/

References

Coyle, E., Hagberb, J., Hurley, B., Martin, W., Ehsani, A., & Holloszy, J. (February 4, 1983). Carbohydrate feeding during prolonged strenuous exercise can delay fatigue.

Elmhurst College (2003). Glycogen. Retrieved from http://www.elmhurst.edu/~chm/vchembook/547glycogen.html.

Ivy, J. (January 1991). Muscle glycogen synthesis before and after exercise. Department of Kinesiology, University of Texas, Austin.

Kravitz, L. (n.d.). Eating or fasting for fat loss: A controversy resolved. Retrieved from http://www.unm.edu/~lkravitz/Article%20folder/fasting.html.

Krssak, M., Petersen, K., Bergeron, R., Price, T., Laurent, D., Rotheman, D., Roden, M., & Shulman, G. (October 27, 1999). Intramuscular glycogen and intramyocellular lipid utilization during prolonged exercise and recovery in a man: A10C and 1H nuclear magnetic resonance spectroscopy study. Retrieved from http://press.endocrine.org/doi/abs/10.1210/jcem.85.2.6354.

Sygo, J. (February 7, 2013). Fasting and fitness: Should I eat before I exercise? It depends on your workout goals. Retrieved from http://life.nationalpost.com/2013/02/07/fasting-and-fitness-should-i-eat-before-i-exercise-it-depends-on-your-workout-goals/.

Raspberry Ketones Quickie (What's up with this?!)

Most of us have heard of Raspberry Ketones (RK) by now.  You've probably seen a commercial for them or looked at them in the diet section of your local convenience or grocery store.  I know I wondered if they lived up to the hype, I'm sad to say that the research I've done soo far has left much to be desired.  This doesn't mean that I'm discouraged at the possibility that RK could aid people in their weight loss journey, the truth is RK hasn't been tested on humans in any scientific study, the closest we've gotten to human testing is human flesh testing in test tubes (Hand, 2013).  

What are Raspberry Ketones?
RK is one of the "...200 molecules that contribute to [a raspberry's] distinct flavor" and smell" (Cox, 2013).  RK, specifically, deals with that raspberry smell we love soo well, which is why it is used in products ranging from candles to soaps.  I was surprised to find out that RK "...is actually found in cranberries, blackberries as well as red raspberries..." (Cox, 2013) of various genes.

The initial thoughts that RK could prevent weight gain and promote weight loss is due to its molecular structure, which bears resemblance to the structure of capsaicin. 

So does it work?
Unfortunately, there isn't enough evidence to say if it does or doesn't.  According to Caroline Cederquist, R.D. (2012), none of her patients that added RK to their weight loss regimens noticed a significant change.  We will just have to wait for more scientific trials to be sure.

Also, it is important to keep in mind that those who are experimenting with RK are a biased variable because they don't have a control group to compare their results against and they have personal feelings towards the supplement that could affect their results.

What does the FDA say?
Well, for those that might not know, the FDA does not regulate anything this is considered a supplement.  They don't even regulate energy drinks, by the way.  This is why every bottle you buy of a supplement has the disclaimer.  However, RK was deemed "Generally Recognized as Safe" in the 1960s...at a daily dose of less than 2 milligrams.  The supplements being produced today contain much more than that, the bottle I picked up at the grocery store contains 600mg a serving, that's 1200mg a day!

Are you side effects?
According to WebMD, no.  According to the sources I've listed below, some.  It appears that RK has similar side effects that stimulants have: increased heart rate, heart palpitations, and the shakes.  It may interfere with blood thinners like Coumadin; lower blood sugar levels; and lower risk of bleeding.  However, there isn't enough information to be certain.

So why the hype?
Dr. Oz featured RK on his show back in 2012 and it took off from there.  My local herbalist has to keep an eye on the show because whenever he recommends a supplement people flock to her store to buy it. 

It's similarity to capsaicin and synephrine, which "...is often marketed as a powerful weight loss support supplement" (Clark, 2012).  Synephrine is a stimulant and, according to Shannon Clark (2012), helps boost your metabolism.  The idea of being able to boost your metabolism will be covered at a later date because it is a rather controversial topic.  :)

Final thoughts?
I'll pass on RK and just stick to eating with a focus on eating whole foods and getting at least 30 minutes of rigorous activity a day.

You can purchase the study Anti-obese action of raspberry ketone at: 
http://www.sciencedirect.com/science/article/pii/S0024320505001281

References

Cederquist, C. (December 3, 2012). What's the rave with raspberry ketone?. Retrieved from "http://www.huffingtonpost.com/caroline-j-cederquist-md/raspberry-ketone_b_2213936.html".

Cox, L. (September 26, 2013). What is raspberry ketone?. Retrieved from "http://www.livescience.com/39972-raspberry-ketone-supplement-facts.html".

Hand, B. (February 28, 2013). What they don't want you to know about raspberry ketones. Retrieved from "http://www.huffingtonpost.com/becky-hand/raspberry-ketones_b_2727943.html".

Future blog post: What is garcinia cambogia?

http://www.livescience.com/39243-garcinia-cambogia-supplement-facts.html

The Benefits of Working on Myself...I Know My Purpose

I just realized tonight that it's been 60 days since I became a Beachbody coach.  I'm not where I want to be with the business but I have had success and I'm holding on to that because success means that I've reached out to people and they've taken strides to change their health for the better.

Anyways, during the first 60 days as a coach I was supposed to go through a "coach basics" course led by my mentor coach.  I got about a week in when my life decided that I needed to focus on something more important.  I know!  What could've been more important than following my life's dream of helping people through nutrition and exercise?  That dream is why I'm working two traditional jobs to get out of debt enough to pay to go back to college and get my nutrition degree.  That dream plays a huge part in my commitment to improve my own health.

However it turns out getting myself emotionally in the right mindset was what was more important.  It's something that I'm still working on, overcoming trauma and managing depression.  I've come a LONG way in the last 60 days.  I'm no longer relying on two medications, I understand myself and my mind more, I can talk to myself like I talk to everyone else (positively!!), and I can issue a self pep talk like no one's business.  I'm on the verge of...dare I say it, feeling truly happy on a regular basis!

My mind feels more focused and my drive is even stronger than it was for getting my body back.  I dug deeper below "I want to lose weight." and found soo many reasons that drive me so much harder, most of them selfish but I've come to realize that the honest reasons are what drive me the most.  I was treating wish to get healthy like...a wish.  As an after thought or something that I would like to have happen but probably won't happen.  I was mentally priming myself for failure, even though I wanted success.  Now, I NEED success.  It's a hunger that I haven't felt before, it's true motivation.
This same level of drive hit me tonight in regards to helping others live healthier lives.  It struck me so hard that I got choked up, I'm still getting teary eyed.   I wanted to make a video explaining why I want to help others and why I am a Beachbody coach, but I think I would just cry the whole way through, which is why I'm saying it in a blog instead.

I want to help others because that's what I'm supposed to do, I can feel it in my soul.  When I'm offering advice and helping people pick out workout programs (even free ones on here or bodybuilding.com) I feel complete.  I feel like I'm actually living my life instead of it just passing me by.  All of my life I've felt like time was slipping through my fingers and for the first time I have found something that negates that feeling.  I am not alive if I am not able to coach and guide someone through a lifestyle change...even though I'm still going through one myself.
I feel like a switch has been flipped in my head.  Everything makes sense because I not only know, I understand my life's purpose!  This is a glorious feeling!

(Originally posted on my Sparkpeople.com blog)

Exercising when others are home...

I love, LOVE, the idea of working out at home. There's no gym membership, no need to remember to pack a bag when I go to work, no having to drive across town after work to get to a gym. These are all great perks, especially the not having to pay a membership fee.  Heck, I became a Beachbody coach not only because I want to help people and because I believe in the product, I became one because they're amazing programs to do AT HOME!!

However, I have a mental block when I comes to exercising when other people are home. In my old townhouse this wasn't an issue because I exercised in the basement. In my 439 sq. ft. apartment...It apparently is. Thoughts of "I'm being too loud." or "This is just embarrassing." pop into my head. And while I push myself through because bettering yourself, internally or externally, is worth it I feel uncomfortable the whole time. I don't push as hard as I could. I don't feel as connected with the workout. 

Eventually, I began to dread exercising at home when I knew someone else was going to be there. I'll admit, even today I'll skip a workout and just do a different activity outside or power walk the mall instead. 

This just isn't going to work for me anymore though. It's harder to lose the weight when I'm not giving it 100%. So now, I'm searching for a place to have my workouts. Since I work in a hotel now, I'm going to be asking if I can use a conference room that's not in use. It's the only solution I have right now, though I'm still thinking of more.