Functional Wellness Practitioner and Fitness Trainer. Get to the root cause of Metabolic Chaos. Uncover HIDDEN stressors. Go Optimal or Go Home...But Never Go Home Suboptimal
Woke up early on Sunday at 6:30am ready to Move my Fanny at 7am! Double fitness fun day!
Energy boost post workout, healthy and balanced breakfast, and got ready to do some work done during the day and was feeling good enough and compelled for second workout at 6pm.
At 7am, nobody else at the gym besides the instructor and I. It was pretty way to get day started.
Total of 20 minutes, broken down into 4 minutes, 5 rounds, allowing for little break between rounds. Slowest round was 3:25min
Rounds 1, 3, and 5: 500m row + 12 Toes To Ring
Rounds 2 and 4: 400m run + 12 Back squats (95 lbs)
At 6pm, took the fanny outside for 6 rounds of routine below and completed in 25:30 min.
10x wall balls 14lbs (10ft high)
15x ab-mat sit ups with 14 lbs wallball
20x alternating leg lunges with 25 lbs per arm
1 minute plank
What else for the day after 7pm? Went to farmer’s market for my vegetables and fruits. I went a little crazy on the amounts of vegetables. Well, more will be freezed as I cook this week 🙂
How did you move your fanny? Remember, walking is great…but for bone health, you need to challenge your body more. Body weight exercises such as squats, push ups, wall sits, lunges, dips, and many more require no equipment and can be done ANYWHERE! If nothing else, add 30-60sec sprints or fast walks in your walking routine! Learn more about the importance of fitness as we age here.
Welcome to Be Fab – Be You Blood Sugar Management Video Series
Part 1 gives an introduction to symptoms and consequences of insulin resistance and lifestyle areas that can be addressed to manage long term impact of high blood sugar and insulin resistance in the body. Subscribe to the YouTube channel and don’t miss a thing!
Are you prediabetic? 46% of California adults are, UCLA study finds. My guess is that if such study were done in various states in the South East, the percentage would be much higher. Most Americans do not know they are pre-diabetic or insulin resistance. I did not know, even though my blood marker said so, doctor said nothing either.
I started to take responsibility for my health 5 years ago. I am no longer pre-diabetic and got rid of several other health concerns. Today, I am an insulin resistance / blood sugar coach, trained by Dr. Ritamarie Loscalzo, founder of INE. I have a step-by-step program to get your blood sugar balance and help you achieve your long term goals. Trust me when I say you don’t want to go through this process alone. At the time, I wish I knew of someone like me to educate and guide me. Help is available.
It’s self-care day. It’s Saturday work-life balance practice day. Yay!!!
Are you giving yourself a few hours for self-care on a weekly basis?
Moved my fanny playing sand volleyball with my lovely friends–I must say, I put minimum efforts on the court. I felt more recovery workout since I had worked out pretty hard on Friday. Blue skies, sun shining, and warm enough. My plans with a client for afternoon changed so after volleyball, I hit the sauna. I met a nurse in the sauna and chatted health and nutrition away for a while. I ended up staying in longer than usual and body called for a nap.
Went home and two hours later, ~6:30pm, I woke up with sun shining outside still and with a ton of energy. Worked on a few misc work stuff for 4 hours and bed again. It was a pretty darn good day. Napping in the afternoon and waking up with sun still shining was just amazing! I hadn’t done that in a long time!
Cauliflower popcorn is a super healthy sub for corn popcorn.
Absolutely amazing, simple, and nutritious.
– 2 heads of cauliflower cut in florets (they shrink in the dehydrator so don’t cut them too small—yet they must fit your dehydrator) – 1/4 teaspoon of salt (Celtic sea salt or Himalayan salt)
– 1 tbsp of thyme – 2 tbsp of cold pressed olive oil – Nutritional yeast
Directions:
Sprinkle salt and thyme evenly. After you mix oil, coat florets with nutritional yeast. Dehydrate for 8 hours, until desired crunchiness. The longer you dehydrate the crunchier your cauliflower will get.
Is there a reason to avoid conventional popcorn?
Yes, popcorn is a crop that is heavily covered in pesticides, insecticides, herbicides, fungicides, and fertilizers. A large, and that means that it’s best eaten as organic. Plus, if you are not making your own popcorn, watch out for oil that is being cooked, especially at theaters. More than 98% of soybeans grown in the US are GMO. That said, your popcorn is now a source of GMOs.
Enjoy Your Cauliflower Popcorn! Bring that to the theater instead 🙂
Finally, I’ve caught up posting my workouts 🙂 Today, 3/30/16, got back to deadlifts combined with DB press and wall handstand hold. Then, Tabata row bursts — push hard to improve heart and muscle capacity in the long term!
Strength & Conditioning: 20 min EMOM (every minute on the minute) Odd Minute: 5 Deadlifts: started with 95 lbs and ended with 155 lbs Even Minute: 5 DB Press 20 lbs each for 5 rounds and 20sec wall handstand hold for remaining 5 rounds
Cash Out: Tabata Row (Total Calories). Completed total of 48 calories
One of the most efficient ways to increase increase aerobic (cardiovascular) and anaerobic (muscle) capacity is to tabatas training or bursts which you give it all during the working seconds. I will write a piece on tabatas. In the meantime, know that tabata training was discovered by Japanese scientist Dr. Izumi in 1996. It consists of 20 seconds work (with 10 seconds of rest in between each set) for a total of 4 minutes.
Health Coaching and Functional Fitness for Corporations, Busy Executives,Professionals, and Moms. Individualized Programs!
Kathy, a loyal client of mine, stepped up and moved her fanny really well. She had no idea what I had in store for her. She was ready for it–plus, it was a beautiful day outside. She has worked hard to get to this level. Watch her video here, share and help to inspire others https://youtu.be/XuAvW6hkykA
“If I can do it, anybody can do it” — by Kathy Thacker
Help me congratulate Kathy on her 6 rounds of dedication and commitment to getting healthier, fit, and stronger. Keep up the good work and inspiring others to join you in reaching their best next level!
Do you need accountability, support, knowledge to get healthier, lose weight, increase energy, focus, and fitness level? Or would you like to bring all that and much more inside the workplace and help your assets achieve wellness? Reach out now at 770.835.5490 // www.BeFabBeYou.com
If you are in the Atlanta/Vinings and surrounding area, call 770.835.5490 to schedule your FREE 45-min Health Session or Fitness Assessment
On Sunday 3/27/16, a friend hosted Easter brunch at her house for several of her friends. I had such a great time. My plans were to stay for 2-3 hours and go on with my afternoon to workout and work on the business for a few business items. Well, that didn’t happen and became more of a self-care day. I followed the moment and spend several hours at my friends’ house. It was a good break and on a good day of the year.
Anyway, next day, Monday 3/28/16, I got to the gym 30 minutes earlier and did a mini-workout before the WOD. No exercises on Sunday, got me two on Monday!
Here is how I moved my fanny. Warm-up workout (completed in 11:32 minutes)
Overall, I was pretty happy with my performance since I was in the middle of 24 hours intermittent fasting and hadn’t eaten in 12 hours. Stay tuned for more write-up on intermittent fasting.
Yesterday, /29/16, I brought bench press back to my routine. Hadn’t done them in months, sometime prior to shoulder injury in Dec 2015. I felt weak…not surprising since I had to stay away from most upper body movements for almost three months. Lots to catch up 🙄
My Saturday, 3/26/16, morning was exciting. Got about 10 minutes of kickboxing in before completing the WOD movements that surely could have destroyed my shoulders. Took it easy on the weight, focused on form, and shoulders came home with me 🙂
I met Erica a few weeks ago at the gym. She’s also a personal trainer who knows my former personal trainer. I trained with Ken before I joined Crossfit Atlanta and then became a trainer myself. Talking to Erica, we learned that we both missed punching, kicking, and kneeing. I love offering that to my clients and they seem to enjoy as much as I do. On Saturday, Erica and I met at 8:30am for a quick warm-up and got each 10 minutes of fun. It’s just an awesome way to release stress and get heart rate up quickly. Once we were done, both of us 9:00 AM class for some more action.
Blood Sugar, Neurons, Insulin Sensitivity, Muscles, and Your Health.
Just listened to Dr. Diano shared her study on how sugar impacts neurons in the mitochondria of brain cells. Had to share my notes. As an insulin resistance/blood sugar coach, this topic is important for knowledge and general awareness.
Dr. Diano explained that when there’s an increase of sugar in the blood (i.e., sugar, simple carbs, stress) a subset of just about 5-10K neurons in humans in the mitochondria that are responsible to production of energy, decrease the size of the mitochondria but increase their number…that is, cause a split (more but smaller). Scientists running the study believe, not sure, the issue can become chronic overtime.
So, this mechanism (split/higher # of mitochondria) is extremely important to the cell to sense glucose. If we impair the mechanism, we impair the ability for the animal to regulate glucose in circulation. The mechanism induces an increase of glucose utilization by our muscles. that is, it causes an increase of insulin sensitivity of peripheral organs.
Thus, these neurons regulate the blood sugar by bringing levels down by increasing the insulin sensitivity and glucose utilization by muscles.
So is it ok to keep consuming high levels of sugar? Of course not. Scientists believe that high blood sugar levels may cause the neurons to lose sensitivity/response and break down the protective mechanism above. Ultimately, this could lead a series of problems to eventually metabolic disease such as Type 2. Eventually, such study can be really helpful in the development of new drugs to treat metabolic diseases.
Food Amount, Food Composition, Neuron Pathways
On a side note, she also commented that AMOUNT and COMPOSITION OF FOODS we eat will affect the neurons, the brain, and metabolic pathways. Speaking specifically of foods high in sugar, processed foods, high in preservatives, additives, and hormones… can eventually be dominating and affect the activity of neurons and induce them to behave in a certain way. This is one of the reasons it is hard to switch diet and our behavior regarding foods in general. Earlier a person is exposed to a bad diet, harder it will be to change. This is especially important for pregnant women. Their diet will directly impact the baby who will be born with a certain imprint and will be stronger to change later on in life. That is, mother diet impacts the future metabolic pathways in the brain as well.
Assuming a mother who grew up eating junk, processed, and sugary foods gets pregnant, doesn’t change the diet, is it possible for the child to change the pathway to a better one? Dr. Diano says it is possible for someone to alter overtime. That is because we are a combination of genetic predisposition and the environment, which is extremely important. Will be very hard? yes but not impossible by introducing new healthy eating habits and new overall lifestyle habits to clean up!
