Primal Workout: Hunting and Gathering

I found this awesome video on Marks Daily Apple, the website where the Primal Blueprint is from. The Primal Blueprint is a different way of looking at fitness, health, and life. At Movin For Losin, I am all about doing the activities that make you happy. Those are the ones that you will continue to do and bring results and change.

Cardio and fitness doesn't (and shouldn't) have to be running on a treadmill for an hour. Some people may find happiness in that, but I imagine most of us don't. This video shows one of the many alternative ways to finding happiness and fun in fitness:

Eating late at night

I found this article to be very helpful. It is about late-night snacking. I am pretty sure most of us do it and I am pretty sure we all know we shouldn't if we want to really tone up and get a more lean physic.

I suggest you read the whole article, but here are some highlights:

Why we snack?

Eating carbs raises serotonin levels which make you feel great. Then a little later, your serotonin levels drop and your brain is screaming at you to eat more carbs and sugar to spike your serotonin levels back up! The other factor is simple boredom. Most people are just plain bored at night and there is really nothing else to do other than continuously snacking on junk food. If you feel yourself slipping into a boredom scenario, the first thing to do is understand what is happening and then get up off the couch and get moving. Go out for a quick walk or even drop down on the floor and bang out 20 pushups.

It takes Mental Discipline
If you want to get truly shredded and you're not a naturally lean person, then it simply comes down to overall mental toughness. Its called discipline and it's the #1 factor which will separate you from all the others out there that want a lean physique.

The problem with carbs
One of the issues with eating carbs at night has to do with insulin. As the day progresses, your insulin levels are less sensitive which means you have an easier time converting carbohydrates into fat stores. Later at night, your body is winding down from a long day and you usually kick back and cuddle into the couch for a night of TV watching. Your body is basically sedentary and little energy is being used. Couple this with a nice big bag of popcorn, a bowl of fruit or some tortilla chips and the combination is the perfect storm for packing on a roll of fat around your midsection similar to the Goodyear man.

Another problem with carbs is they are so darn addicting. How many times do you crave a broiled chicken breast or a plate of steamed broccoli at night? Probably not too much. We crave carbs, carbs and more carbs! Simple or complex, it doesn't matter. Carbohydrates are the main source of our snacking arsenal and this powerful desire for sweet and salty food is genetically programmed.

Scientists who have studied taste believe that we are born with a built-in desire for sweets and a distaste for things bitter. Since sweets are high in energy, we are genetically programmed to seek the sweetness of mother's milk. On the other hand, we are genetically programmed to shun bitter foods because in nature, many bitter foods are poisonous.

The salt sense also developed a nice, distinctive taste to drive humans to seek out foods which contained salt. Salt is essential for the correct function of our brain and nervous system. Most basic foods which made up a large portion of the diet in primitive times contained little salt. Thus sensing salt in food was beneficial in order to obtain enough for human needs.

LATE NIGHT SNACKING & EFFECTS ON GROWTH HORMONE
What happens when we fall sleep? As much as 90% or more of all HGH (human growth hormone) is released in 5 short pulses during deep stage rapid eye movement (REM) sleep. If you miss your scheduled 8 hours of sleep, your secretion of HGH will be less than optimal and the benefits of maximal HGH release will be effected.

According to researcher Dr. Bill Misner Ph.D., "allowing the body to settle into a fasting state 3 hours prior to bedtime totally clears gastric-related digestive activity, allowing the maximum 5-pulsatile human growth hormone (HGH) bolus to be released from the pituitary gland. The mechanism of postprandial diurnal pulsatile growth hormone peak is largely dependent upon lowering blood levels of free fatty acids, blood sugar (including insulin) which in general takes 3 hours before levels reach their respective nadir."

Research also shows that HGH released at night has an amazing effect on the mobilization of fats transferred into the energy cycle rather than being stored as fat. By eating your last meal of the day 3 hours before bedtime, you can help your body release maximal HGH which in turn will help you lose fat and achieve a leaner physique!

Here are some great high protein, low carb snack choices for late night:

LEAN PROTEIN SNACKS

• Cottage Cheese
• Grilled Chicken Breast
• Egg Whites
• Fibrous Veggies (broccoli, mushrooms, romaine lettuce, etc.)
• Protein Shake (ideally casein protein since it's a slower acting protein)
• Turkey Breast

KEY POINTS FOR NIGHT TIME EATING

• Try not to eat anything within 3 hours of going to sleep
• Try cutting out starchy & simple carbs after 6pm (fruit, rice, bread, potatoes, pasta)
• If you have to snack at night, stick to lean protein sources & veggies (low carbs)

Food in Seconds

I must admit, I am a sucker for hot, salty fries from McDonalds and yummy tasting hamburgers from Wendy's. Not sure if it was because of my lady-time approaching, but I felt like I NEEDED french fries in my belly and with the McDonalds Monopoly game in process, I wanted to eat hot, salty fries and win a million dollars!! Well, several McDonalds treats later, I have a small collection of Monopoly pieces (many duplicating pieces) and a more bloated feeling self.

I just googled "why is McDonalds addictive" and found some interesting things. I think the most importrant find here was a video called the Bionic Burger. I found it on this blog, with the title: "Why McDonald's Hamburgers won't decompose."

We all know fast food is the devil, but sometimes you just crave it and feel the need to have it. Well, at least until you look into it a little bit more...after reading some of the ingredients found in fast food items, I wanted to vomit all over the place.

For my overall health, life, and happiness, I need to stay away from these fast food places. Only if I'm on a road trip, have run out of snacks in the car, and someone else brings up the idea of fast food will I have it. Fast food restaurants are dirty little things. I work in a restaurant for goodness sakes. I should be the first to know that it takes time, energy and thought to create healthy and tasty meals. Food should not be served in just a matter of seconds. If seconds are all it takes to have a meal paid for, prepared and served, it is not real food. We all know this. It just takes a little googling and horror stories to let it sink in.

Typing this little post makes me want to eat a bag of carrots and a handful of fresh strawberries.

Koko FitClub Trainer Tip Tuesday!

At Koko FitClub, one of the owners and I created the second video for our YouTube Channel for our studio. In this video, I demonstrate the tips on how to properly perform the Ab Crunch on the Smartrainer. I am excited to create more videos like this! You can see more about the location I work at on our Facebook page.

Resistance Training is SO good for Women

I found this helpful article on BodyBuilding.com: 10 Reasons women should do Resistance Training

I have always been a believer in using weights to reach your fitness and health goals. This article includes helpful scientific stats and other links that can help make you a believer, too.

For women especially, strength training is so beneficial for their overall health. It can help with reducing their risk of osteoporosis, depression and so much more. Women should not be afraid of strength training. We as women don't have the amount of hormones or testosterone to "bulk up." Instead, we build and sculpt muscle and add shape to our bodies. After all, isn't that what we are working for? Sexy, curvy and in SHAPE! Go girls!

This is something that I am personally working on. I'd love to increase my lean muscle mass. At Koko FitClub of Cary, where I work, I started using the stength training machine and I am so excited to see how my body will improve in this area. We have a eBMI, electronic body mass index, machine that keeps track of my improvements. Hopefully in a couple months I will post some before and after photos to see how my muscle mass has shaped up!

Koko Fitclub: Got my Koko Fitcoach Shirt!

I am in week number TWO of working at Koko Fitclub as a FitCoach and I am really enjoying it. This place rocks. It's only four weeks old at this location, but I really believe it is going to be a hit. It has the potential to truly change people's lives. There are already some "regulars" who come in almost everyday! It's great. We will be having our "Open House" pretty soon, so I'll keep you posted on when it is. 

Recipe: Spicy Sausgage Quiche

The recipe I found on Yummly.com  turned quite tasty!

Here is the Recipe. I added orange peppers to mine because I didn't have chile peppers on hand. For the sausage, I used Neese's Spicy Sausage. I added some blackberries as a nice little side. This is just really yummy to me, not to mention gluten-free!

Disclaimer: I am not a licensed nutritionist or dietitian, so use my blog only as a suggestion. Please consult your own doctor or registered dietitian before starting any new health program. Thanks!