Sunday, February 17, 2019
Sugar Free One, Two, Three: Three levels of carbohydrate restriction 11/30 by The Sugar Freedom Show | Weight Loss Podcasts
Sugar Free One, Two, Three: Three levels of carbohydrate restriction 11/30 by The Sugar Freedom Show | Weight Loss Podcasts: When I first quit sugar back in 2008, I was able to overcome overweight and obesity by cutting out added sugars and nearly all grains. At that time, I could have small amounts of oat bran and Ezekiel bread without triggering bouts of overeating. After turning 50 in 2014, I found that I was happier, healthier, and leaner when I pulled all of the grains out of my eating plan. Recently, I have even done carb-free days which have had a positive effect on my appetite and waistline. In this podcast, I describe the three levels of carbohydrate restriction that have allowed me to stay at a healthy weight and size for ten years. (Note: in order to be completely open about what I am eating to manage my sugar addiction, please be aware that my statements are not meant to be recommendations. They are a demonstration of what worked for me.) http://www.sugarfreedom.com
Monday, February 11, 2019
Quick Weight Loss Workout: Because Sometimes Shorter is Better!
Back when I was struggling with obesity, I was suffering through as much as 12 hours of cardio a week without getting any lighter or leaner.
I was combining swimming, spinning, aerobics, and trying to run on the treadmill. It was awful, as these are all activities that either I'm not very good at, or that I don't enjoy.
They made me tired and sad, but I kept grinding away until I learned about the benefits of weight lifting, interval training, and yoga. It turns out that endurance exercises like running, aerobics, and swimming don't suit my muscle fiber type, or my attention span.
The combination of physical discomfort and boredom lowered my enthusiasm and increased my appetite. My program was a lose/lose to say the least.
When I finally got fed up enough to take a chance on exercising less with more intensity and better form, everything changed, including my appetite.
Now I specialize in working with people like me who don't respond well to traditional calories in/ calories out weight loss programs. This particular Kettle Bell Tabata session is easy on the knees too. Years of doing endurance cardio while I was overweight did a number on my knees, so now with osteoarthritis in my left knee I have the challenge of keeping it functional while not increasing the damage.
The combination of an anti-inflammatory diet that eliminates, sugar, grains, and vegetable oils with interval training has truly turned back the clock.
Here are the exercises if you'd like to give it a try.
Kettle Bell Swings, Diagonal Press, and KB Rows. Do circuits of the 3 exercises: 20 seconds of work with 10 seconds of rest in between. For the rows, do 8 on each side. Complete 8 rounds, and you're done!
Here is a link to the Kettle Bell I'm using in this video:
(Note: that is my Amazon Associates link, and although there is no cost to you, I do get a small commission from each sale.)
Here is the link to the Gymboss interval timer: Click here: ===>https://amzn.to/2WVWXM4
This session is short enough that you can do it anytime. I like to do this if I get sluggish in the afternoon, or as a morning wake up call on days when I'm not doing a traditional weight lifting workout.
No matter what kind of training you choose, remember that you can enjoy fitness and get wonderful results.
All the best,
Catherine Best Gordon CPT