You don’t understand: you do Crossfit every other day, go to the gym for a few rounds of weight lifting, play a mean badminton over the weekend and hike for hours, but you still aren’t shedding the pounds.

How could that be? Well, you may want to consider these five likely reasons:

Your Weight Fluctuates

Are you sticking to your diet no matter how juicy that crispy, golden French fry looks? Yes. Have you been loyal to fiber and nearly nothing else? Definitely! Then why aren’t you seeing the results of your self-discipline?

The answer may be simple, really. Body weight can vary by up to five pounds at any given time, so the amount you lose may be temporarily masked. Weighing yourself weekly or even monthly will give you a better overall picture of true weight loss.
Your Water Intake isn’t Enough

Personal trainers are quick to mention that when beginning any diet program or exercise routine, there needs to be an increase in your water intake. Water is a handy appetite suppressant. The more of it we take in, the less hungry we get.

But inadequate water intake has a number of ill effects on the body. It can take a toll on the liver. When we’re dehydrated, our kidneys don’t work as well as they should, so the liver tends to take up the slack by working double time. The result is that fat in the body gets stored instead of being burned.
Another ill effect of inadequate hydration is constipation. If constipation becomes an issue while dieting, be sure to keep fiber intake around 25 grams per day and beef up the water intake.

How much water intake is just about right then? The standard guideline is to drink about one-half your body weight in ounces every day, especially if you’re exercising. If you consume more than 25 grams of fiber in any given day, adding another eight to 16 ounces of water a day is necessary. Keep an ongoing tally tacked on your computer screen or refrigerator door as a reminder.
You Say No to Protein

Another way to lose weight effectively is to increase protein intake. The body uses up more energy to metabolize protein than to metabolize carbs or fat, so a high-protein diet helps burn calories more quickly. But if you’re keeping your diet low in protein or protein-free, then your body could be missing out on one of the ways you could burn more calories with less effort.
Depending on your weight, a goal of eating 40 to 80 grams of protein daily is a good ballpark figure.

Your Stress May be Off the Charts

Stress induces the fight or flight response which, unfortunately, is an appetite stimulant – including an increase in desire specifically for carbohydrates.
Fortunately, exercise is a handy stress reliever. That, along with balanced meals, helps kick the stress out of your body.

You’re a Slave to Your Desk

Do you spend a big part of your day sitting down? Research shows that sitting tends to stop the production of the enzyme lipase, which helps the body break down fats.

Simply walking around for at least a few minutes in between tasks, however, helps the body burn 59 calories, so it’s definitely worth taking the time to move about as often as you can get away from your desk.

Try using a timer to remind yourself to get up and walk it out every few hours. Briefly visit with your co-workers or go for a walk around the building. It will not only help keep the calories down, but it’ll keep your stress levels down too: a double win.
These five habits alone can do wonders to boost your diet program. Journaling your water and nutrient intake as well as your activity level will help you become more aware of the way you are progressing. Taking weight off and keeping it off is definitely doable!

cocnut-oil-detox

 

I have always used canola and/or extra virgin olive oil for cooking. I’d never even heard of coconut oil. Suddenly, it’s everywhere and I had to find out what I was missing. Who knew?
Back in the 70s, propaganda spread by the corn and soy industries was rampant. Supposedly, coconut oil was terrible for you. Well, that just isn’t true. Finally, we have done our own research and found the real story about the health benefits of coconut oil.
Benefits

Coconut oil contains lauric, capric, and caprylic acids. These not only have healthy body effects like supporting weight loss, regulating metabolism, and improving symptoms other diseases, they also make hair stronger and shinier and skin more radiant. This is like a miracle product or something.
Prevents wrinkles
Nourishes hair
Supports weight loss
Improves overall health
Coconut Oil and Weight Loss

Using coconut oil in a healthy diet will help you lose weight. It increases metabolism and the acids help with the weight loss.

When purchased, don’t be surprised by the fact that this oil is in solid form. It has a high melting point that makes it a solid at room temperature. It needs no refrigeration. If you are using it as a hair conditioner or skin treatment, you can easily melt a small amount in the microwave or by placing the bottle in a bowl of warm water. Then apply it to hair or skin with your hands.
In cooking, coconut oil is so good you won’t even realize it’s good for you. Let’s try a yummy recipe to get started.

Recipe

The most important thing you should know about using coconut oil is that you can actually substitute it in any recipe that calls for shortening. It will improve the nutritional value and rev up your metabolism. Studies have found that substituting coconut oil (15-30 grams) increased daily calorie burn by about 120 calories each day.

Lemon Coconut Bars*

lemon-bars-coconut-crust
1 ½ cups White Whole Wheat flour
¼ teaspoon salt
¼ teaspoon baking powder
½ cup coconut oil, at room temperature
½ cup packed brown sugar
¼ cup granulated sugar
1 large egg
½ teaspoon vanilla extract
½ teaspoon coconut extract
¾ cup flaked coconut, plus 2 tablespoons, divided
½ cup lemon curd
Preheat oven to 350°F.
Spray 8” square baking dish with cooking spray.
Whisk together first three ingredients
In a separate bowl, cream coconut oil and sugars on high speed until fluffy.
Add egg, vanilla, and coconut extract and mix until combined.
Slowly, with mixer on low, add flour mixture. Dough will be crumbly.
Stir in ¾ cup coconut.
Spread half dough into bottom of sprayed baking dish.
Spread lemon curd over dough.
Sprinkle the remaining dough over lemon curd, covering completely.
Sprinkle 2T coconut on top.
Bake 25-30 minutes until top is golden brown.
Nutrition facts determined by caloriecount.com
*Please note that you should balance out these healthy carbs with a protein-rich salad to keep your blood sugar levels in line.
At Live in Fitness, Andi will help you fill your diet with balanced, organic meals that provide nutrients, healing properties and enhance weight loss. She has traveled the world studying the healing qualities of organic foods. Coconut oil is one of these organic foods. She has created cuisine that uses superfoods, organic ingredients, spices, herbs and love.

To live a healthy life, men have specific needs. Nutrition and fitness play a huge role in long, energetic lives, including sex lives. Live in Fitness wants to assist you in minimizing your health risks and maximizing your fun by giving you some pointers about what you can do to improve your health.

Some health statistics from the United States Centers of Disease Control (CDC):
12.1% of men are in fair or poor health
34.6% of men are obese
31.6% of men have hypertension (high blood pressure)
23% of men exercise regularly

These statistics show us pretty unhappy men. Are you one of them? If you are, you need to make some changes. You’ll be happy you did.

How to Fix Your Statistics

Are you facing high blood pressure? Depression? Tight clothing? A lack of sexual desire? A lack of interest from potential sexual partners? Obesity is the likely cause of all of these.

Basics of Obesity

Live in Fitness has nutrition plans and exercise programs to help you optimize your weight loss, which will improve your life.

Regular physical activity is the first step. You need to get moving. This will be your first step in decreasing the risk of heart attack, diabetes, stroke, as well as many forms of cancer. Risks for osteoporosis, depression and/or anxiety can also be reduced. As for your sex life, expect improvement.
As you start moving, you need a nutritious diet that decreases the risks of heart disease, improves the strength of teeth and bones, improves energy and increases blood flow to the brain, which can prevent Alzheimer’s disease. Weight control is an obvious benefit of a proper, nutritionally balanced diet.
Improve your health, improve your life

If you have any health conditions, see your doctor before starting any exercise plan. I’m sure you’ve heard that warning before, and maybe even ignored it, but trust us. You need to make sure your doctor is on board and agrees that you are on a program that works with whatever diagnoses you’ve been given. Hopefully, you can get exercising and ditch those diagnoses!

Exercise is the most important part of any weight loss plan. Cardio and weight training are both critical to your crusade to defeat fat. You have to move to burn calories and build muscle. Let’s translate that: Burn calories means get rid of excess fat and building muscle will make you look and feel amazing. It will not go unnoticed. You, your friends, your family, potential romantic partners… You’ll definitely look better and have more confidence. Confidence is sexy. Very sexy.

You will notice, as you begin to see results, that your life will change. You’ll have more energy. Your clothes won’t be tight… in fact, you may need to shop for new ones in smaller sizes. Everybody knows that plus or “big and tall” sized clothes are never as fashionable. You’ll be in designer duds in no time.
The best benefit will be your improved health. Better health equals an overall better life and lifestyle. Reap the rewards. You deserve them.

Once you have begun improving your diet, exercise and health habits, congratulate yourself. You are on the road to living a longer, healthier, happier, sexier life. Well done!

Six months ago, your high school friend asked you to be in her wedding. Three months ago, you tried on dresses and ordered a size that was quite snug because you KNEW you were going to lose enough weight for it to fit perfectly. Now the wedding is two weeks away. Can you really lose weight in 2 weeks? Is there any hope? Actually, yes there is.

Before we get into fast weight loss, let’s make this clear. For healthy weight loss at a rate that will stay off, you would have been better off starting at six months. Even three months would have allowed for significant weight loss, shaping, and toning. If you need to lose weight, call us and start now. You’ll be ready for anything.

With only 2 weeks to lose, you will have to dedicate yourself to a strict diet and exercise regimen. Recognize that a good portion of this weight will be excess water and may return if you don’t stick to some kind of program when the wedding is over. At Live in Fitness, we offer programs for everybody. No matter how much weight you need to lose or what your level of fitness may be, we can design a program for you.

That’s right. You cannot do this with diet alone. Exercise is a key part of this fast-fix plan. With exercise, you’ll feel energized and the endorphins will help keep you motivated. Talk to a coach here and we can work something out for accelerating your first 2 weeks and then moderating the program after the wedding is over.

Do NOT try a cabbage soup, watermelon, or lemon water diet. None of these will work. You may lose a few pounds, but you will deprive your body of necessary nutrition and probably pass out during the ceremony. Your best bet is to increase your leafy greens, eat a normal (playing card-sized) portion of protein at meals, and decrease fat and sugar significantly. Avoid adding salt to your food, when cooking AND when eating. Later, you can work with a nutritionist to come up with a personalized meal plan. For now, moderation is the key.

Hungry between meals? Try a handful of almonds. If you have trouble with portions, measure everything out beforehand so you don’t “accidentally” overeat, especially with nuts. Plain popcorn is healthy and gives you a satisfying crunch. Organic peanut butter spread on a half apple gives you more protein and the apple provides fiber and vitamin C.

If you stick to a strict diet and exercise plan, your dress will allow you to breathe at the wedding. You will lose weight in 2 weeks. After the ceremony, take a moment and reflect on how you have been able to work and achieve your goal. If you can handle two weeks, you’ve already begun to make healthy changes into healthy habits. Don’t fall back into that chip bag on the couch! Stick with us and begin a lifestyle that will lead to a longer, happier life. Don’t wait for another wedding for motivation!

You just want to lose weight in 2 weeks? There’s no deadline or event? Start a diet and exercise program and you will lose weight steadily – in the first 2 weeks and beyond.