Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.
Sleep is so important to our lives, but unfortunately, most people are not getting the recommended 7-8 hours of sleep per night. According to the Mayo Clinic, research shows that people who sleep so little over many nights don't perform as well on complex mental tasks as do people who get closer to seven hours of sleep a night.
Additionally, studies among adults also show that getting less or much more than seven hours of sleep a night is associated with a higher mortality rate. If you’re tired, you’re ultimately moody and may find it harder to stick to your weight loss regimen. And with no energy, exercising will be more of a daunting task!
Without proper sleep, days can become long and stressful—and meeting your weight loss goals can become more difficult. Make an effort to stick to a regular sleep schedule, even on weekends. It helps to avoid stress or worry, especially before bedtime. Avoid napping during the day and do something relaxing before you lie down at night.
Being fit can have an array of definitions depending on who you ask. Take Brent Steinbach, for example. Brent was never a stranger to the gym, dedicating much of his time to becoming the ultimate power lifter. However, after facing a couple of severe medical issues, he questioned whether he should continue down the same path.
After an eye-opening experience, he decided the biggest benefit for his future was to focus on maintaining a healthy lifestyle, and not just being strong. Brent was invited to participate in the TLS Find Your Fit Challenge by a friend. Looking for a way toward a healthier lifestyle, and no stranger to competition, he signed up.
“The before pictures said a lot to me. I heard someone say to me once, ‘If you think you look good in the mirror, turn around.’ This was a reality check for me when I saw the pictures. My first team cardio run was not enjoyable; in fact it was hard.”
Brent had to adjust from his life of simply hitting the gym and lifting weights; instead, it was about taking care of his entire body. Strength training is part of staying fit, but achieving optimum health and fitness through diet and regular exercise is another story. The ability to form new eating habits – as well as added support from TLS supplements – is what helped kick Brent’s body into gear.
“I quickly found how easy it was to adapt TLS Weight Loss Solution into my busy lifestyle. Many times I would leave home for work at 7:30AM and not return until 8PM,” Brent said. “Having the TLS shakes available meant that I could have a snack/meal anywhere.”
He added: “The belly fat that I had been carrying began to dissolve as a result of the system and TLS Tonalin CLA. TLS CORE helped me to not feel deprived or hungry, but rather satisfied and content. The MeetON.com presentations helped me understand the products, usage and benefits of taking them.”
After being acquainted with the TLS system, Brent was assured he could carry out his new lifestyle. He enjoyed facing the new challenges and wore his confidence on his sleeve.
“The more progress I made, the better I felt, the better I looked, the more confident I became and the more I wanted to share… it is a lifestyle. When I tell people that I eat real food and that there is a program for every person they become even more interested. The results speak for themselves. During the 12 weeks, I lost 31.2 pounds, 15.1% body fat, 18.75 inches and gained 14.4 pounds of muscle.”
The TLS Find Your Fit Challenge helped to provide Brent with a new meaning of being fit. He shows that even regular gym goers may be missing out on the incredible life journey of maintaining a healthy body. He loves the lifestyle and the transformation of his habits. It is important to remember that strength comes from within, and not just what you see.
By Mark Lange, PhD
A new study from Florida State University recruited 33 obese and sedentary women with an average age of 30 for this randomized controlled study. The women were split up into three groups, all of whom performed moderate exercise three times per week. The first group was given 30 grams of whey protein, the second group received 30 grams of casein per day, and the third group was given placebo for four weeks.
The groups given whey and casein supplements had a decreased brachial systolic blood pressure of about 5 mm Hg and reduction in aortic systolic blood pressure of 7 and 6 mm Hg, compared to values at the start of the study and the control (exercise only) group. The reduction in blood pressure was attributed to the major nutrients provided in dairy products, including protein and calcium. These nutrients inhibit the action of angiotensin-converting enzyme (ACE) and increase nitric oxide-mediate blood vessel relaxation (vasodilation). ACE inhibitors work by inhibiting the conversion of angiotensin I to the potent vasoconstrictor, angiotensin II, thereby improving blood flow and blood pressure.
These results are significant because only a small decrease in blood pressure (similar to that shown in this study) can dramatically decrease the risk for heart attack and stroke.
Source: American Journal of Hypertension. March 2014, Vol. 27, No. 3, pp. 338-344
While tradition typically has people training for 5ks, marathons, and triathlons, there is a new approach to fitness fulfillment bursting on the scene. Imagine a competition with 12 foot walls, diving boards leading to deep trenches of mud, ice-water pools, and a moat with filled with sharks and fire-breathing dragons circling overhead. Ok, so maybe not that last part.
While some of this may sound like a bad dream, it is in fact very real. These things, along with many other challenges, are a part of a typical mud run. Mud runs distinguish themselves by offering the first ever military style obstacle course for civilians— and they are taking the country by storm, bringing in millions of participants.
Mud run events are increasing in number every year, and have typically turned into day-long festivals, with live music, food stands, and beer gardens. They provide a new way to get your fill of accomplishment, adrenaline, and camaraderie. Teams get to help each other through obstacles they never dreamed of facing.
The experience of doing something abnormal and getting out of the rut of your regular routine helps to spice things up. The experience and stories you take away from doing a mud run are life-long. It provides an escape from the norm of jogging on a treadmill or just doing yard work on a Saturday afternoon. If you ever reminisce about being a child again, this is a perfect escape. It’s like a playground for adults, where you can get dirty and have some fun with your pals. And for a moment in time, you’re not distracted by the worries of life.
Do you remember the last time you entered your kitchen and went cupboard to cupboard, to the “fridge” and then back to a pantry? Aimless? You knew you wanted something…but what? When you get “ hungry”, your body (and brain) might be looking for balance in a whole different way than you imagine.
Our body is an amazing record keeper. While you do not have an “accountant” deciding calories in and calories out, you do have energy systems keeping track of your micronutrient/macronutrient reserve. Your emotions, sleep and energy throughout the day are managed by having a sufficient amount of B-vitamins, Vitamin C, magnesium and even iron, just to name a few of the essential nutrients your body uses everyday to repair itself and recover from the “day to day” grind.
With steps towards better health, like adding movement/exercise, you will be using this fuel (food) in a different way. Your biochemical energy cycles change. With that change is the need to bring an abundance of foods into your diet that maintain lean muscle mass, hormones for energy and help with the production of neurotransmitters to keep your brain sharp and your stress minimal. Neurotransmitters are chemical substances that help transmit messages from one area of the brain to another.
Serotonin production, via healthy food choices can encourage healthy metabolism and has a significant benefit in the reduction of food cravings and improvement in restful sleep. Sufficient amounts of serotonin – via the right food sources – and with the help of vitamin C, magnesium and niacin can transform serotonin into melatonin for restorative sleep and reduction of oxidative stress on the brain, as melatonin is a potent brain antioxidant with benefit in healthy brain aging and cognitive function.
Everyone, regardless of body composition or health, can benefit from nutrients found in avocados, dark green leafy veggies, and protein like walnuts, fish and eggs. These nutrients ensure you can mobilize fat for energy, utilize proteins for better sleep and make serotonin for emotional balance.