5 Simple Moves To Jumpstart Sluggish Hormones

porch meme 5 Simple Moves To Jumpstart Sluggish Hormones One of the most common complaints I hear from my Hormone Friendly Fitness community is about sluggish hormones.

Not only do your hormones keep you from losing weight but they seem to drag your motivation for exercise and healthy food down to zero.

In this post, I’m going to address exercise. 5 simple moves, anyone can do, to jumpstart those hormones to burn unwanted body fat! 

If you’re new to the concept of Hormone Fitness, welcome! Be sure not to miss an update by signing up for videos and nutrition tips in the space below my signature.

In the video below, I provide you with a basic, at home, Weight Lifting Workout.

Safely lifting weights not only creates the hormonal response to burn body fat, it also takes very little time, and has your body burning calories all day long.

The perfect recipe to jumpstart those sluggish hormones! 

5 Simple Moves To Jumpstart Sluggish Hormones 

0 5 Simple Moves To Jumpstart Sluggish Hormones

10 Goblet Squat / 10 Bent Over Row / 10 Split Squat + OH Press / 10 Transverse High Low Mover / 10 Pick Up Place Up / Stop, Rest, Repeat

 I hope you enjoyed this post today!

Strength & Love,

jillsign611 5 Simple Moves To Jumpstart Sluggish Hormones

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My Top 5 Tips To Lose Belly Fat

todayness My Top 5 Tips To Lose Belly FatAs much as I’ve been posting about sugar and it’s negative effects, I know your burning questions are all about how to get rid of belly fat.

I know, you’ve tried everything and nothing works. 

If you follow the tips in this post, you won’t struggle anymore. This is what works!

So maybe you already know that even with a little bit of excess belly fat, your chances of dying early are greater. 

This is serious! I know you are at the age, as I am, where we are thinking more about aging well and living a long, healthy life than getting bikini ready. So, I’m about to give you my top 5 tips to lose belly fat…again, and again, and as many times as you need.

Tip 1: Limit the amount of sugar you eat.

This is easier said than done as sugar is in EVERYTHING. It’s why we American’s as a whole are more and more obese. 

Sugar = Belly fat. 

A really good way to check how much sugar affects your body and mind is to eliminate it for 21 days. My clients and I are currently on a sugar detox and I get questions daily about Yes and No foods. It’s challenging because it can feel like a scavenger hunt to find food without added sugar or sweeteners unless you’re willing to make your own food at home with real, whole food ingredients.

If you want to get on the list for the next 21-Day Sugar Detox, click the link below for more information.

I want to get on the list for the next 21-Day Sugar Detox!

Tip 2: Stop counting calories. 

The ingredients are more important than the calories.

You may come across a low calorie food thing and think it’s healthier than a real whole food that has more calories. This is not how your body works. For example, a low calorie food thing like a Think Thin® bar has 150 calories with these ingredients: 

Vitamin A, Calcium, Calcium Caseinate, Whey Protein Isolate, Soy Protein Isolate, Hydrolyzed Collagen, Maltitol, Cocoa Butter, Chocolate Liquor, Calcium Carbonate, Dairy Oil, Lecithin, Vanilla, Hydrogenated Starch Hydrolysate, Glycerin, Peanut Butter, Peanut Flour, Natural Flavor, Salt, Mono and Diglycerides, Lecithin Emulsifiers, Tricalcium Phosphate, Vitamin C, Vitamin E, Niacin, Iron, Zinc, Pantothenic Acid, Vitamin D, Vitamin B6, Copper, Riboflavin, Thiamin, Folic Acid, Biotin, Iodine and Vitamin B12.

Your body says, “NO” to this pile of ingredient things. This “food” is not good for you.

Instead, choose something real. For example a full fat, coconut milk smoothie has 541 calories with these ingredients:

Water, coconut milk, almonds, banana.

Your body says, “YES, finally something usable and recognizable to make this body look and feel beautiful.”

Click here for my favorite smoothie.

Tip 3: Remove grains.

Dr. Mercola, founder of the worlds #1 Natural Health website, says that wheat is the #1 inflammatory food out there. For more information as to why grains are so bad for you, check out Dr. Mercola’s article here: The Awful Truth About Eating Grains.

You may even be intolerant to grains and not even know it. Many people are. Try eliminating grains for 21-Days and see what happens to your gut and belly when you reintroduce them back in to your diet.

Tip 4: Stop doing traditional cardio.

This kind of exercise, when your goal is to lose weight, actually contributes to the hormonal response of holding on to body fat. It increases cortisol among other stress hormones, and while you burn some calories in the process, it keeps your body under the assumption that because of this stress, body fat is needed for reserves and survival so it uses sugar (in the form of glucose) as fuel.

Instead, you should be doing High Intensity (for you) Intervals for your cardio. This style of training, simply put, is a string of short cardio periods followed by a short rest periods for an overall short period of time. No more hour long cardio sessions!  Click here for a video example of High Intensity Intervals.

This kind of cardio elevates your metabolism for up to 2 days after your workout. That burns the heck out of your belly fat.

Tip 5: Don’t be afraid of lifting weights.

Safely lifting heavy weights not only creates the hormonal response to burn body fat, it also keeps your body burning calories all day long.

The hormonal response of lifting heavy weights is that of increasing the Human Growth Hormone (HGH). The signal is growth, which is healthy for muscles, tendons, ligaments, bones, and causes your body to use fat as fuel rather than sugar.

The really cool thing is, you can lift heavy weights in a way that mimics everyday movements while using your abdominal muscles so you are stronger and healthier in everything you do. What’s more is that it takes less time than a typical hour-long workout. 

Click here for a video example of a Weight Training Workout for Beginners.

If you liked these Belly Fat Burning tips, then you should sign up for my free report “Trick Your Hormones in to Fat Burning Mode with One Simple Tweak.” Click here to get your copy.

I hope you enjoyed this post today.  

Strength & Love,

jillsign611 My Top 5 Tips To Lose Belly Fat

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Why Oatmeal for Breakfast is a Bad Idea & My Favorite Smoothie

21DSD Coconut Smoothie Meme Why Oatmeal for Breakfast is a Bad Idea & My Favorite SmoothieWhen I talk about Hormone Friendly Fitness, I’m referring to the kind of exercise, eating, and self-care that allows your hormones to happily do their job.

When it comes to eating, ‘Hormone Friendly,’ this means keeping your blood sugar levels steady. When your blood sugar levels are steady, meaning without drastic ups and downs, everything in your body runs smoothly in the simplest of explanations.

That said, when I tell my clients that their routine oatmeal for breakfast is not the best choice, they look at me as if I’d just smacked their Grandma. 

In truth, oatmeal has an extremely high Glycemic Index. What that means is the quantity and quality of carbohydrates in oatmeal will spike your blood sugar levels a-ton!

So in essence, although you feel full and the fullness seems to last, you’ve spiked your blood sugar high first thing in the morning and have sent the message to your hormones to put a rush order in and take care of the sugar first, get it to where it belongs, which often times means fat storage, and take care of the rest of your hormones later. Think thyroid and sex hormones being last on the list! 

All this means stress for your body and stress for your body means storing body fat. Ugh!

How many meals are you having per day which cause blood sugar surges?

Instead, choose a breakfast with a nice amount of protein and ample healthy fat to tame your early morning blood sugar levels. One of my favorite go-to breakfasts is the Coconut Almond Smoothie.

Coconut Almond Smoothie

1⁄4 cup water 

3⁄4 cup coconut milk 

1⁄4 small banana 

1⁄4 cup blanched almonds

1⁄4 cup ice 

Place all the ingredients in a blender and give it a whirl. I like to puff a shot of cinnamon over the top to make it look fancy. This Hormone Friendly Breakfast choice keeps me feeling satisfied without feeling overfull. I don’t even think about my next meal until late lunch time. 

I hope you enjoyed this post today. Any questions on what you may be eating and how it affects your blood sugar levels? Give me a shout in the comments below or send me a private message through my Contact page.

Strength & Love,

jillsign611 Why Oatmeal for Breakfast is a Bad Idea & My Favorite Smoothie

 

 

 

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How To Make Your Diet A Priority in Your Hectic Schedule

If it’s true that roughly 80% of weight loss results comes from the food we eat, why do we find it so daunting to stay committed to the one thing that will get us to our goals quicker?

The rush of our schedules gives us so many opportunities not to prioritize real, fresh food and instead grab quick food fixes.

It’s our to-do lists that keep us from giving our body what’s needed. So we forget, that no matter how hectic our schedule and our lives get, all of our weight loss woes can be alleviated with clean food choices on a consistent basis.  But we want loop holes, regimens, and food stand ins. The only way to make your diet a priority in your hectic schedule is to give yourself the following gifts…

Take Your Time

PR Grocery for Blog How To Make Your Diet A Priority in Your Hectic Schedule

Last year, I wrote the post The Practice of Ageless Sexiness where I discussed becoming aware of your present moment. As I get up in my years, I am acutely aware that the present moment is all I have so I’ve really been focusing on making it count. The easiest times to remember to slow down and focus on the task at hand is when I…

Go slow at the grocery store, choosing the quality and quantity of food consciously,

Appreciate every movement when exercising, by realizing the great opportunity for self-care and wise choice to commit routinely,

Pour attention in to every chop and dollop when cooking.

I know this sounds simplistic but this practice, call it what you will, is for real.

Notice Your Addiction To Busy-ness

Embarrassingly, I am a recovering busy person. For 16 years, I have been raising my son and running a business. In the beginning, I was a distracted mess of disorganization. As most moms know, you never quite complete one task before you have 3 more obligations to tend to all at once.

This goes on for years so it’s no wonder my sense of not having enough time became a pattern. It was not until recently that I caught myself in a “not-enough-time” state of anxiety when I realized I was making it all up. There was no particular place I needed to be other than home after work. Now when I catch myself in these moments the easiest thing for me to do is…

Go slow at the grocery store,

Appreciate every movement when exercising,

Pour attention in to every chop and dollop when cooking.

I know you’re busy but this practice, call it what you will, is for real.

Pay Attention To Your Body

In my post Weight Loss In A Quarter Second, I discuss the quarter second pause between when a thought happens, and taking the resulting action. This requires you to really get quiet and tune in to your physical needs. Ask yourself in the magic quarter second, “am I hungry or is this my Habit of hungry?”

My habitual pattern is to insist I need cookies or plantain chips (my latest) to “deal.” I don’t make a big production (my guy may not agree), I just go get them when I’m feeling rushed, explaining away in my head that I need something to eat.

What I’m really needing is a distraction to avoid something else. What that is, only I can decide. So I practice, practice, practice and I…

Go slow at the grocery store,

Appreciate every movement when exercising,

Pour attention in to every chop and dollop when cooking.

I know this sounds like a good idea, in theory but this practice, call it what you will, is for real and this body, the way it moves, looks, and behaves… it’s all you’ve got.

I hope you enjoyed this post today.

Strength & Love,

jillsign611 How To Make Your Diet A Priority in Your Hectic Schedule

 

 

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This Woman Has Been Off Sugar For A Year!

I was just poking through my YouTube Subscriptions when I came across Gabby Bernstein’s celebratory video for being Sugar-Free for one year.

I think her story is inspiring and I think you will too!

In the video she speaks of the importance of consistency when creating a new behavior and above all that abstinence is the greatest tool for most bad behaviors. I agree.

Abstinence creates awareness and gives you the control to choose to be or not to be triggered by cravings. You have to know how it feels to go without for an extended period of time. 

Have a look…

0 This Woman Has Been Off Sugar For A Year!

The highlights of Gabby’s results include:

1. Levels of clarity she never knew she could have

2. More sustainable energy

3. A stronger immune system and

4. Not going up and down with her weight

I know a 30 year old woman with Thyroid troubles who’s doctor recommended a sugar detox. She tried it for  5 days only to insist it didn’t work. 

5 days!?!

If Gabby’s story inspired you as it did me, join me and my small support group as we navigate, explore, and create consistency for 21 days off sugar. Click here for more information about our next 21-Day Sugar Detox program spearheaded by myself and my Certifying coach, Diane Sanfilippo.

Strength & Love,

jillsign611 This Woman Has Been Off Sugar For A Year!

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