Five Weight Loss Tidbits

1. Eat smaller meals more often.
You should try to eat every 2 to 3 hours and never go all day without eating. When you skip meals your body loses sensitivity to the fullness hormone called leptin. This in turn causes the energy burning compartments of your muscles to become damaged, your metabolism will slow down and you will have a tough time feeling satisfied when you do eat. So, eating every 2 to 3 hours will boost your body's response to leptin which keeps the metabolism high and provides a better sense of fullness and hunger.

2. Chew Your Food 20 Times
Studies have shown that if you give your brain time to register satiety by chewing your food 15 - 30 times before swallowing you will eat fewer calories. You will also digest your food much more efficiently since digestion starts in the mouth.

3. Eat Good Fats
Good fats such as monounsaturated and polyunsaturated fats are contained in nuts, seeds, fish, seed oils and avocados. They are excellent to snack on in moderation. These fats will make you feel satisfied, are good for the heart and produce a protein called adiponectin. This protein signals the body to burn fat stores for fuel and helps prevent the conversion of sugar into fat. I usually eat a handful of raw almonds and it helps with my hunger and I can take them with me when I am on the go.

4. Avoid Artificial Sweeteners and opt for Agave or Stevia
Artificial sweeteners are really not good for you and are full of chemicals that are foreign to the body. I have read some startling articles lately about some of these sweeteners that have caused me to eliminate any foods that contain them from my diet. Sugar free gum and diet pop were tough to give up but I feel better because of it. Some of the chemicals within these sweeteners can trap fat within your body. I suggest sweetening cereal, coffee and etc with agave or stevia because they are very low in calories (in small amounts), do not raise insulin levels and best of all are all natural.

5. Drink Peppermint Tea
Drinking peppermint tea will help stop you from caving into cravings. The peppermint leaf compound menthofuran helps to signal fullness within the brain.

Please contact me at: meg_mccurdy@hotmail.com if have any questions or would like to take the next step in your health and fitness goals. Remember you are so worth it and of tremendous value to this world! Team Brown Approved Training can help you. We offer customized fitness and nutrition plans based on YOU!

Apricots - The Perfect Package Deal

Apricots are a great fruit and have a lot of health benefits. One apricot has about 17 calories but it packs a ton of goodness in those 17 calories.

Promotes a Flat Tummy
At least half of the fiber contained in an apricot is soluble fiber. Soluble fiber can help flatten your tummy because it helps to keep you regular by effectively moving food through the GI tract. It also forms a slow digesting gel in the stomach that suppresses hunger for hours. It is a natural appetite suppressant.

Gives You Silky Soft Skin
Apricots are an effective antioxidant for the skin. They contain rich stores of lycopene which when consumed migrates to the skin and can remain there for a couple of days. This amazing antioxidant neutralizes the skin-roughening singlet oxygen that is produced during exposure to the sun's ultra violet rays. The results of this neutralization is soft silky skin!

Makes You Smarter
Apricots are high in zinc. Zinc plays a vital role in the synthesis of neurotransmitters such as dopamine. This in turn helps improve signaling into the brain's memory center (hippocampus).

Energy
Eating apricots regularly can help increase energy. This could be from the malic acid found in apricots. Malic acid aids the body's production of adenosine triphoshate (ATP) which is an energy dispensing molecule. Also, the potassium in apricots thins the blood which then optimizes the delivery of oxygen throughout the body.

Motivational Quotes

Some motivational quotes that I like and thought I would share! Have an amazing day everyone! You are all AMAZING!


Spirit ... has fifty times the strength and staying power of brawn and muscle.
- Unknown

Continuous effort -- not strength or intelligence -- is the key to unlocking our potential.
- Liane Cardes

The five S's of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit.
- Ken Doherty

Fall seven times, stand up eight.
- Japanese proverb

Man cannot discover new oceans unless he has the courage to lose sight of the shore.
- Andre Gide

Do You Value Yourself?

You know how we take such good care of our expensive items? How we always make sure to hang up that expensive dress or how we keep our car in immaculate condition. How about our expensive gadgets that we take such good care of?

Do you value yourself in the same way? Do you make sure you are keeping yourself in good condition by eating healthy and getting plenty of exercise? I think before anyone can be 100% committed to leading a healthy and active lifestyle they have to feel like they are worth it! I just wanted to remind you that you are worth it! You are so precious and invaluable!

Stay tuned for more diet and exercise tips!! :-)

Best Cardio For Fat Burning

The best fat burning exercise is a form of high intensity cardio training. This exercise is preformed in intervals, giving it the name "interval training." The basics of interval training consist of alternating repetitions of high and low spurts of exercise. Along with an accurate diet, a high intensity interval training routine is the best tool to have in your fat burning quest. Interval training with high intensity contains many benefits that aid fat loss, some of which include:

** It increases your minimal oxygen consumption level. This is the amount of oxygen your body is able to utilize during exercise. This will increase your stamina and allow you to perform with more intensity, leading to greater and faster fat loss.

** Shorter, higher intensity exercise is proven to burns more calories than a conventional slow endurance exercise.

** High intensity training will increase your resting metabolic rate.

** A typical workout lasts only 20 minutes or less.

Interval training routines can be preformed in any cardio method you chose, including running, swimming, or cycling, however, it is known to be most effective with sprinting. It is advised when beginning an invterval routine to start out slow and gradually work your way up to higher intensities and a longer workout. Due to the intensity of such a workout, it is important to get enough rest time to allow your body to fully recover. For a typical routine, a high intensity workout should be preformed every other day, with a day of complete rest in between. Furthermore, it is always important to regularly change up your routine. This will keep your body constantly guessing, avoiding any plateau to your gains.

Combining a high intensity interval training routine with a well balanced diet is the most powerful way to burn off excess body fat. However, it is very important to follow a trusted and proven training routine in order to reach your desired goals.



For other free information and routine suggestions, visit http://www.realfitnessmatters.com

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