Build Some Muscle to Lose Weight

 

Build Some Muscle to Lose Weight

 

 

d6ae4a3b99eb526615eeaef1a888171f_5pkqAs we age many of us begin to gain weight. As adults, if we do not do strength training exercises, we lose muscle mass. Muscle is very dense and takes up less room than fat. Muscle requires fuel, fuel as in calories. Therefore in order to stay lean we need to keep some muscle.

It is recommended to strength train 3-4 times per week. If you are just beginning, start out with light weights. Don’t overdo it to cause injury. The goal is to strengthen slowly.

Check with your doctor to make sure you are physically able to do the exercises. Your doctor should be able to give you guidelines.

Hire a Personal Trainer if it is in your budget. Form more information on Personal Training email me at:   jackie@resultswellnesscenters.com or by phone 866-998-4100.

Coach Jackie;-)

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Reasons you should drink more water

Many experts suggest drinking eight 8 oz glasses of water per day. Some suggest half your body weight in fluid ounces per day.
Make sure to drink more water when exercising. Muscles do not work as well when they are dehydrated. Fuel up with at least 8 ounces before you exercise and sip throughout your workout.
Water is calorie free. If you would like to lose weight, swap soda and other higher calorie drinks for water.
Make water your beverage of choice! It will not only keep you energized, water can help keep your skin looking youthful.

All good reasons why you should drink more water!:-)

 

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Eat Clean for Health and Weight Management

What is Clean Eatingfood?
Choosing whole, healthy and fresh foods will help your body, skin, and soul grow healthy and give you endless energy. Clean foods are natural, free of added sugars, hydrogenated fats, trans-fats and anything that is unnatural. Eating well is important for a long and healthy life and clean eating is essential to your diet. Clean eating includes eating fresh foods and vegetables, whole grains and lean proteins, and not eating processed or fast food.
Some clean eating steps to follow:
1.Eat fruits and vegetables.
2.Balance protein and complex carbohydrates.
3. Avoid soda and high calorie sugary drinks.
4. Trade bad fats for good fats in your diet.
5.Eat several small meals a day.
Reading labels on food products for calorie counts, nutritional value, and ingredients is beneficial for deciding which food

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Here’s is Your Weekend Workout (beginner & advanced versions)

 

Here’s is Your Weekend Workout

Try this workout: A is for beginnMattapoisetters, B is for more advanced
Warm up walking & stretch 5 minutes
A- march in place 3 minutes
B-skip for 3 minutes outside or treadmill
A- 10 reverse lunges each leg
B- 10 jump lunges each side
A- 10 push-ups standing against wall
B- 10 military push-ups
A- walk or jog 10 minutes
B- sprint 10 minutes,( 30 sec sprint, 30 sec walk)

Repeat entire workout out 3 -5 times.

Stretch!!

 

 

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Ask Coach Jackie: Do I have to totally “ban” foods to lose weight?

 

 

Answerd6ae4a3b99eb526615eeaef1a888171f_5pkq: People who try to slim down often try to cut out all indulgent foods, but eventually, this approach backfires. If you’re following an overly restrictive diet, you’re more likely to go overboard on your vices. Cutting out your vices completely can activate the brain’s stress system, making you want to eat those foods even more.
Losing pounds and keeping them off depends on learning to balance your diet without depriving yourself, and eating in a way you can maintain. Try following the 80-20 rule. Eat great 80 percent of the time, and allow room for small treats the other 20 percent. As long as you are reducing your overall intake, you don’t need to nix any one food from your diet.

 

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Need Help Quitting Smoking?

 

Hypnotherapy can help you!smoker
For most people, the absolute worst way to attempt to deal with a smoking habit is through the use of willpower. Like moods and emotions, willpower fluctuates. One day it is strong, the next day it may not be. Willpower is usually neither consistent nor effective.
Among stop-smoking procedures there are countless methods, programs, substitute products, pills, chewing gum, self-help CDs and books and the list goes on. Many are designed to help build up the personal power to resist or overcome the addiction. Hypnotherapy does not work at achieving the strength to resist. It is designed to eliminate the desire. Instead of giving up something the person enjoys (a sacrifice), the individual’s goal is to be rid of something that isn’t wanted – a much more agreeable position.
Hypnosis is one of the safest and most effective ways to quit smoking permanently. We are very happy to say that the vast majority of those who have used our program quit smoking after the very first session. Most have little or no withdrawals or weight gain.

I have helped thousands quit smoking permanently.  You can too!

Contact me: http://www.resultswellnesscenters.com/Stop_Smoking.html

Call me at (570) 688-6055          I will be happy to answer any questions.

Jackie LeClaire:-)

 

 

 

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Weekend Workout- no equipment required.

 

Weekend Workout- no equipment required.

 

 

pushup man

Warm up for 8 minutes by marching, walking, jogging. Stretch before are after workout.

1- 5 pushups, 5 squats, 10 bicycle crunches

2- 10 pushups, 10 squats, 20 bicycle crunches

3- 5 pushups, 5 squats, 10 bicycle crunches

4- 10 pushups, 10 squats,10 bicycle crunches
60 second rest. Repeat 1- 4 times.  Stretch!

Do not begin an exercise program without your doctor’s permission.

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Ask Coach Jackie: Should I exercise in fat burning zone to lose weight?


Answer: The “fat-burning zone” lies between 50 and 70 percent of your maximum heart rate. When you exercise at this low intensity, your body draws energy from fat. As your heart rate goes up, more energy comes from carbs. So it seems logical that to lose fat you should keep your heart rate low. But that’s not the case.

Doing cardio at higher intensities causes you to burn a lower percentages of fat calories in favor of carbs, but you use more total calories. And that’s the key to slimming down. Plus, since you torch more total calories, the absolute amount of fat burned actually increases too.

 

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Boost Your Metabolism in 2015! Here’s how..

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1- Eat a Balanced Breakfast

Eating 5 ounces of lean protein such as egg whites stimulate the metabolic process.

Adding ½ grapefruit will aid in cleansing the body since it contains lots of fiber and water.

Adding ¾ cup veggies to your omelette such as asparagus, spinach and broccoli which are high in fiber and non-starchy, will also help to increase your metabolism and sustain your energy throughout the morning.

2- Vinegar

Red, white and apple cider vinegar will crank up your metabolism.  It is used to treat metabolic disordered.  Vinegar consumed with food lowers blood sugar.

  3- Green tea

Along with being a powerful antioxidant,  green tea increases your metabolism thus aids in burning fat.

Other benefits are mood enhancement, helps prevent heart disease and cancer. Drink 2-3 servings per day.

4- Spicy foods

Hot and spicy foods such as jalapenos peppers can shift your metabolism into high gear.

The capsaicin stimulates hormones which release adrenaline to burn fat.

5- Water

Drinking eight 8 ounce glasses per day of cold or ice water an extra 100 calories per day!

Due to stomach having to warm the water and the energy used to eliminate waste from the kidneys, metabolism increases temporary.

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Want a Stress Free Holiday Season? Try My Quick Meditation!

In just a few minutes you will be feeling relaxed, refreshed and ready to take on the world!

Let’s begin:

meditation
• Find a quiet place where you can completely relax. Allow yourself to sit or lie in a comfortable position. Tell yourself you will awaken refreshed after 10minutes. (5 minutes will work!)
• Begin by focusing your eyes upward above your line of sight. Take in a long, slow, deep breath. As you slowly exhale think “relax, relax within”. Another deep breath in and on the exhale repeat to yourself “relax, relax within”. Repeat approximately six more times. Your eyes should start to become fatigued. Close them.

• Imagine relaxation beginning in your toes. You may imagine it in the form of a color, such as a soothing aqua blue liquid. Allow that relaxation to spread upwards into your feet and ankles. Allow that feeling of relaxing to spread upward into your shins and calves, knees and hollow of your knees, your thighs and back of your thighs. Allow that relaxation, that soothing liquid to flow up into your abdomen, your chest, heart and lungs. Continue this process throughout your entire body.
• Next, imagine yourself in a special place of relaxation. We’ll call it “your place.” It might be lying on a beach on a warm summer day, or relaxing in the country by a peaceful river or stream. You might prefer being in your backyard or garden or even in your home.

• You may repeat the phrase quietly to yourself “ ”I am calm, I am relaxed, I am in control.  Stress bounces off and away from me…off and away.”
• Count yourself up with 1-10 giving suggestions for well being, energy, happiness.

 

 

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    Jackie LeClaire

    Jacqueline LeClaire, president of Results Wellness Center, LLC, is an innovator in the realm of mind & body fitness for nearly two decades. She has worked with thousands to reach their professional and fitness goals as a Life Coach. Her ... Read Full
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