Boosting your metabolism

1. Don't skip breakfast. Eating lean protein in the morning will help get your metabolism revved up for the day ahead. Protein from egg whites, for instance, will help stabilize your blood sugar, make you feel fuller, and keep you from overeating later in the day.
2. Resistance training. Working out with some form of resistance—resistance bands, weights, or a stability ball—helps build your muscles. And because one pound of muscle burns way more calories than a pound of fat does, the more muscle you have on your body, the higher your metabolic rate will be.
3. Interval training. Short 10-minute explosive cardio sessions followed by less intense cardio for the same amount of time will rev up your metabolism. For some of the best interval training workouts come try my Bootcamp class on Tuesday morning at 9:15 am and Tuesday evening at 5:15pm!
4. Get your beauty rest. Human growth hormone works directly on cells to increase your metabolic rate by 15 to 20 percent and can only be produced during the hours of deep sleep. So make sure you get a good night's sleep!
5. The magic mix. At mealtime, try consuming lean proteins from chicken and white fish along with complex carbohydrates from fruits and veggies. This magical combination will speed up your metabolic rate as food is transformed into usable nutrients, and you'll build muscle and burn fat during the digestive process.
6. ¡Ay, caliente! Studies show that hot peppers, spices, green teas, and caffeine can give your metabolism a sudden surge by stimulating the release of stress hormones. 

Keeping your body constantly guessing on diet is a great way to boost your metabolism.  Feed your body every three hours in smaller portions and watch your calorie intake.  Be sure to consider how much exercise you do throughout the day and figure out roughly what your BMR (Basal Metabolic Rate) is before you restrict your calories.  Making sure that you eat enough food is extremely important.  We need to fuel our bodies regularly and keep them satisfied with healthy, clean nutrients.

For me personally, I eat every three hours and my body knows when its time to eat.  I don't let myself get hungry or else my meals aren't as great.  I eat first thing in the morning, with in a half hour of getting up.  My breakfast usually includes 3/4 cup cooked oatmeal, 1 cup non fat plain or vanilla Greek Yogurt, 1/2 to 3/4 scoop Strawberry 100% Whey Protein and 1/4 cup mixed berries.  I occasionally throw in 1/4 cup of Fiber one to my yogurt mix for some added crunch and fiber!  Oh, boy is it yummy, too!  I also eat that often for a snack, minus the oatmeal.  It is a real treat for me.  I also mix it up by going a little more on the plain side but a clean and great source of protein which are eggs.  I will have  1 cup cooked oatmeal along with cinnamon or 1/4 cup blueberries and then 4-5 egg whites scrambled.  

Since I am on the go every single morning, I have a little cold lunch bag that I pack around with me in my car.  I pack almonds, Greek yogurt, Light String Cheese, 100 calorie pack hummus, celery sticks and sometimes carrot sticks & protein powder.  This way I have for sure my morning snack and a back up for my third meal if needed.  I try to always stay prepared ahead of time with my snacks and meals, so this way I always stay on track.  

I have great energy, get good sleep, and take care of my body to the best of my ability.  Now don't get me wrong, I am not perfect and have treats every now and then.  I don't deny myself of anything, if I truly am wanting a treat.  However, I also don't crave junk very often and the occasional times I do give in to temptation, I feel so sluggish and have less energy that I don't do it that often because I don't like the way I feel.  I am big on practice what you preach.  I do my best to live a healthy and clean lifestyle so I can be a healthy role model and example to others.  I feel that my job in the fitness industry is to be a Fitness role model for those in need of guidance and assistance in their daily life.  I hope that with my blogs, classes, personal training & knowledge that I can be some sort of light in your journey to a healthy new you!  

Have a wonderful weekend and I hope everyone has a great time running or walking the Shamrock Run this Sunday!

**Don't forget your Green attire for the race!!  Hope to see you there!

The Biggest Loser, Canby Style

You more then likely have heard of "The Biggest Loser" on TV.  I have watched it quite a few times over the past few years and love it, just as most others do.  Although, I don't watch it very often because I don't make time of it nor do I watch much tv, I still manage to hear about it from clients or friends.  I have found that many people are inspired by this show and find great motivation from it.  So in a smaller perspective and a little different scenario I am putting on a little "Biggest Loser, Canby Style".  My purpose is just to hold people accountable for their healthy habits and making a lifestyle change of making exercise a regular routine and eating clean.  I am a huge preacher about eating clean and exercising daily.  Life can't get much better when you take such good care of your body and feel great!  I want others to experience this feeling on a daily basis!  I wish I had the time to do the full competition like on Tv, but with my schedule I just don't have that kind of time.  So my Biggest Loser is to hold those participating accountable, getting their measurements, weight and body comps at the beginning and then end of the competition.  During the 11 weeks, I will post stats of everyone's weekly weight loss, total weight loss from start date and total weight loss percentage.  I have given the option to those who wish to not have their first name disclosed to just use initials.  My reasoning in doing this is the accountability.  This will show each one of the participants where they stand in the group on a weekly basis and also make them push harder for their goals!  Participants will weigh themselves weekly and email me their weight in which I will keep tally of.  I am also providing a weekly email to the participants which will include a variety of motivational pieces, information, workout ideas and tips and nutrition ideas, tips and recipes!  My plan is to fill each one of the participants with motivation, ideas and information to help hold them accountable and excited and motivated during this 11 week challenge!  Please help me by encouraging these participants during this challenge!  By holding them accountable, praising them on their efforts will then help them push through the trials and struggles of their everyday life and struggle to meet their goals!  I look forward to this opportunity to help whoever wants to participate meet their goals!  I am volunteering my time so that way all of the money is used for another motivation piece.  The overall top 2 participants with the largest percentage of body weight lost will win cash!  I am also giving another cash prize to the participant who loses the most total inches.  Best of Luck to you in this challenge and if you know of anyone that would like to participate please have them email me so we can get their weigh in and measurements done by this Friday, March 11th!
Stay focused and motivated and you will reach your goals!  Happy Monday!