Too Busy for a Healthy Lifestyle? 6 Tips That Will Change Your Mind

Owning a gym for two years one of the most common reasons I heard for not working out and eating right was “I just don’t have the time” or “I’m too busy”.  My responses were always the same; can really afford not to make the time?  What will it cost you in the long run if you don’t make your health a priority?    Did you know that people who work out before their work day show less signs of stress?  University of Bristol researchers found that employees who enjoyed a workout before going to work - or exercised during lunchbreaks - were better equipped to handle whatever the day threw at them.

It also found that people's general mood improved on days of exercise but they became less calm on non-exercise days.

The research, published in the International Journal of Workplace Health Management, is the first of its kind to prove that exercise during work hours has mental, as well as physical benefits.

Knowing something is good for you and being able to implement it are two very different things. How do you fit eating right and exercising into your routine when you are too busy and just don’t have the time?  Here are the top 6 tips for doing just that:

1      Plan ahead

If you want to reach a goal you have to have a plan.  Take an hour Sunday night and look at your schedule for the week.  Pick days and times that you can work out and put them in your schedule.  Also use this time to put together healthy snacks and plan lunches for the week.  Once you have a plan keep your appointments with yourself and stick to the plan.  Set reminders 15 mins before your scheduled workout time to help you remember the appointment.

2      Choose a workout that gives you maximum results in limited time

Circuit training is the perfect way to get a great workout in without spending hours at the gym.  Circuit training combines cardio and strength training into one workout.  You can also do an internet search on circuit training workouts and get free workouts you can do anywhere.  If you travel this is a great solution and you can fit it in to a busy schedule.

3      Drink Water

The first thing you should do in the morning is drink 16 ounces of water every morning.  Water kick starts your metabolism, hydrates you, helps your organs function after a long night of sleep, helps your body flush out toxins and can even make you eat less by filling up your stomach.   Drink at least 8 glasses of water a day and more if you are working out to stay hydrated and keep your body and brain functioning at a higher level.

4      Always eat breakfast

Eating breakfast every morning is a very important part of a healthy routine.  Now this doesn’t mean eating pancakes, bacon, & donuts but getting a healthy breakfast every morning has so many benefits.  It starts up your metabolism which can promote weight loss and prevent weight gain.   A healthy breakfast also gives you the nutrients to start your day and turn your brain power up to high.  Missing breakfast can give you brain fog and reduce attention span. The American Heart Association also reported its findings that breakfast eaters are significantly less likely to be obese and get diabetes compared to non-breakfast eaters.

5      Carry Snacks

One of the pitfalls that people fall into when they are trying to lose or maintain a healthy weight is snacking on the go.  To prevent you from grabbing a handful of M&Ms that your coworker or play date mom offers pack your own snacks.   Some great options are homemade trail mix with unsalted almonds & dried fruit.  You can even include some dark chocolate to add a little sweetness. Some other great options are fruit, cheese, yogurt, tomatoes with olive oil and basil.  Choose snacks that you enjoy and are also healthy or chances are you won’t eat what you pack.   

6      Supplements can be your friend

Once you start working out consistently your appetite will increase because you are burning more calories than your body is used to burning.  If you are trying to lose weight one of the ways to help with your increased appetite is to use a product with an all-natural appetite suppressant.  Look for products with one or more of the following ingredients; Garcinia Cambogia, caffeine, green tea extract.  If you crave sugar two other ingredients to look for are L-Carnitine with Chromium.  This amino acid and mineral’s main function is to help insulin carry sugar into muscle cells where it is stored as energy. A lack of chromium could cause fluctuating blood-sugar levels which trigger sugar cravings. Increasing the amount of L-Carnitine & Chromium in your diet can assist the body’s ability to manage its carbohydrate cravings.

The best way for you to get started on a healthy way of living is to put the excuses away.  Take these 6 tips and get started.   Good luck with your new journey and just remember, the only decision you will regret is the one you don’t make. If you don’t know where to start with the supplements take a look here: www.leanbeginning.com 

Top 5 Natural Ingredients for Weight Loss & Their Benefits

With all of the weight loss programs out there it’s easy to get caught up in the hype but not all ingredients are created equal when it comes to supplements.  As a fitness nut and ex gym owner, I have some pretty strong opinions in the field of fitness and supplements.  I have to agree with many of the other experts in the field, natural ingredients are the better way to go with supplements. 

The problem with many synthetic supplements is that you don’t truly know what you are putting in your body.  On the flip side natural supplements take ingredients found in nature that can be more easily absorbed in your body.  The reason for this is your body recognizes the ingredients as nutrients.  The body isn’t easily fooled and synthetic ingredients often are not taken in by the body.  Any supplements that are as close to nature as possible with be easier to absorb.  

Now that we’ve agreed that natural is the way to go what are the best natural ingredients to look for in your supplements?  Below is a list of the top 5 natural ingredients to look for:

Garcinia Cambogia

Garcinia Cambogia also known as the Malabar tamarind, is a small, sweet tropical tree fruit shaped like a pumpkin. It grows primarily in the lush green mountains of India, southeast Asia as well as in Central Africa.  In the late 1960s, scientists discovered an acid in the fruit somewhat similar to the citric acid found in fruits like oranges and lemons.  That acid is called hydroxycitric acid, or HCA.  HCA has the ability to help suppress the appetite, but not in the same way as a stimulant-based diet pill.  HCA increases the level of satiety—satisfaction you receive from food—making it easier to eat less. Garcinia Cambogia also increases fat burning skills (thermogenesis) providing an increase in energy.  Thermogenesis is a metabolic process during which your body burns calories to produce heat.  Thermogenesis can promote weight loss because it increases your body's calorie burn. 

Chromium Zynchrome

Chromium helps to move blood sugar (glucose) from the bloodstream into the cells to be used as energy and to turn fats, carbohydrates, and proteins into energy.  Chromium is an important mineral with regards to helping to keep the blood sugar levels in balance.   A lack of chromium could cause fluctuating blood-sugar levels which trigger sugar cravings.  When we eat a lot of sugar, most of the sugar gets metabolized by the liver. There it gets turned into fat, which is then secreted into the blood.

L-Carnitine

L-Carnitine is synthesized in the body from the amino acids lysine and methionine.  Regardless of what your bodybuilding and fitness goals are, losing fat or gaining muscle, your chances of success will increase greatly if you have l-carnitine in your supplements.  L-carnitine transfers long-chain fatty acids, such as triglycerides into mitochondria, where they may be oxidized to produce energy. Carnitine has also been shown to reduce fatigue and serve as an appetite suppressant as well.

Phaseolamin

Phaseolamin is a partial protein substance derived from white beans. It blocks the absorption of some carbohydrates and starchy foods. It is a non-stimulant and totally natural, and has no known side effects.  The most noticeable benefit of Phaseolamin is its ability to reduce the absorption of calories taken in from starchy carbohydrates such as potatoes, pasta, rice and bread.  Phaseolamin effectively neutralizes the starches found in foods that are labeled carbohydrates.

Chlorogenic Acid

Chlorogenic Acid is the main active ingredient n green coffee bean.  It is a thermogenic fat burner. It shares some benefits to caffeine but is less potent.   It’s been found that chlorogenic acid helps to slow down the body's absorption of fat from your regular food intake. It also increases your metabolism, which also helps in the weight loss process.

If given the option between synthetic and natural supplements always go with natural options so your body will more easily recognize the ingredients.  Before starting any supplement program, educating yourself on what’s in the supplements, and discussing them with your doctor is always a good idea.   For more information on all natural supplements start here: www.leanbeginning.com