Event, Exercises, Health, Informational

Intermittent Fasting, Client Spotlight, and the Must-Try Shoulder Workouts of the Month

Intermittent Fasting: Fad Diet or Effective Weight Loss Method?

Every few months a new fad diet pops up that promises an incredibly easy and effective way to shed those unwanted extra pounds, fast. While most of these types of diets shock your body into losing weight quickly (usually due to the high caloric deficit caused by eliminating whole food groups) they often deprive you of much-needed nutrients and of your sanity as well. The end result is that most people will yo-yo back to their previous weight once the restricted food groups are reintroduced back into the diet.

Sunny’s Take on the Situation: What’s the Deal?

At PostivelySTRONG Health Solutions, we don’t believe in fad diets. Eliminating whole food groups is frowned upon unless you have a food intolerance or history of food allergies. It should also be noted that calorie restriction is not seen as the only way to lose weight. In fact, most clients are quite surprised to see that eating a varied and colorful diet without eliminating whole food groups is the norm. This includes dairy, bread, and even (gasp!) sugar. 

However, there are certain methods to nutrient timing that have scientific backing, and some forms of calorie restriction are necessary for weight loss. One such method is Intermittent Fasting (IF), which is a diet that I sometimes recommend to my clients.

IF is an eating pattern where you either: 

  • A) eat how you would normally eat for 5-days out of the week while vastly restricting calories for two nonconsecutive days out of the week.

OR 

  • B) you only eat all of your daily required calories in two to three meals in an 8 to 10-hour window and fast the rest of the time (usually fasting while sleeping and in the morning).

Here’s why IF is a trend I can get behind:

IF can help you lose weight while encouraging your body to burn stored fat as energy to fuel your body. Benefits include cranking up your metabolism and balancing of hormones. This is accomplished through a reduction in your caloric intake and nutrient timing to get your hormones to fire correctly (i.e. decreased insulin resistance + increase in growth hormones = an increase in the fat-burning hormone Leptin). IF has also been credited with improving heart health.

Here’s how IF can turn on you:

IF can’t fight the good fight against junk food. So don’t expect to lose weight if you are eating everything in sight in those eating windows. Also, it’s definitely not a diet for everyone. There are reports of women experiencing changes in their menstrual cycle after starting IF.  Also, individuals with chronic illnesses, advanced diabetes, or prone to eating disorders, I encourage you to explore other lifestyle and nutrition changes that may better suit your individual needs.

Client Spotlight: Kendra J

Sunny’s Client Kendra is a travel expert who has been working with PositivelySTRONG health solutions for the past 4 years. Her contagious smile and warm personality make her a delight to work with. Her strong self-drive and consistent work ethic make her the dream client. We recently caught up with Kendra and asked her a series of questions to better understand how she enjoys working with Sunny at PositivelySTRONG Health.

Hi Kendra, can you describe your health and fitness regimen before you started with PositivelySTRONG Health?

Before I started working out with Sunny, I was a person that focused a lot on cardio and how much I weighed. I would go through spurts where I was doing kickboxing, running on a treadmill, anything cardio-focused. Which is funny because I really hate cardio—and probably why after a few months I would be over it. 

I would also lift light weights with the fear of gaining too much muscle and didn’t go into the gym with a set workout so I would often wander around with no direction or what body part I should be focusing on. Eating-wise, I would go through periods where I would eat low-carb salads with protein to quickly lose weight, and then politely gain it back once I hit my target size.

What problem(s) were you trying to solve by signing up with PositivelySTRONG Health? 

I wanted to figure out a long-term solution to what I should be feeding my body and how I could incorporate working out consistently and with purpose.

What made you happiest about working with PositivelySTRONG?

Uh. Everything? I love that you challenge me with each new workout (or try to kill me. However you want to see it). Most trainers get weird and don’t acknowledge any disability and your workouts are mindful of my limits but also incorporate moves that will strengthen my arm. Also love that you know life happens and you don’t expect me to eat celery on my birthday, your 80/20 rule is the bee’s knees, and I love how your page gives me more ideas on how to switch up meal prep.

What have you been able to achieve since using our services?

Definitely a lot stronger and I love lifting now! I’m also mindful of what I’m putting in my body and I feel that I figured out what foods make my body happy. You made me rethink my relationship with food.

What has exceeded your expectations since working with Sunny?

Everything! You have been such a joy to work with. You don’t judge my heart if I disappear, but you also call me on my sh*t in a loving encouraging manner (don’t know how else to describe that lol).

What’s the main reason you recommend PositivelySTRONG Health?

Sunny is a thoughtful trainer that encourages her clients to push their bodies, don’t judge their own progress, and make taking care of yourself a priority and a mandatory thing.

What would you tell someone who’s considering working with PositivelySTRONG and/or Sunny?

To be prepared to be changed. You are going to be pushed/warmly shoved out of your comfort zone but it’s definitely worth it!

Thank you Kendra, we definitely appreciate your feedback and enjoy guiding you on your health and fitness journey!

Two Best Shoulder Boulder Workouts To Try Today

For maximum strength, body symmetry, and proper posture, look no further than these two shoulder workouts demonstrated in this video:

Continue reading “Intermittent Fasting, Client Spotlight, and the Must-Try Shoulder Workouts of the Month”
Informational

Healthy Lifestyle Resolutions: It’s Not Too Late to Start Over

weight-loss-transformation

Did the clock strike twelve, fireworks go off and you resolved that it was going to be a “New Year, New You” kind of year? Well, now that we’re midway into February, this is the perfect time to reflect on your progress to see how those resolutions you made are coming along .

Sticking With New Year’s Weight Loss Goals

Sadly, this time of year is about the same time that gyms and fitness clubs start to empty out — as half of all New Year’s resolutioners start to lose sight of their goals and give up.

The Stats

According to the Statistic Brain Research Institute‘s 2017 survey of 1,273 online, 216 phone, and 73 in-person respondents, 41% of Americans usually make New Year’s resolutions.

Of those resolutioners, 32% of the resolutions were weight related.

When asked about how many actually kept with their resolutions after a month into the new year, only 58.4% of respondents felt that they kept up with their resolutions after January.

What’s more, only 9% of respondents felt that they were successful in achieving their resolutions at the end of last year. This means that 91% of the people that made New Year’s resolutions felt that they were not successful in achieving their goals — holy moly, that is a huge percentage of people that probably feel ashamed and guilty for not following through with their goals, me thinks.

The How To

So what does it take to achieve those weight loss goals? A quick google search defines New Year’s resolutions as a tradition in which a person resolves to change an undesired trait or behavior. But what I’ve learned over the years and after taking on countless new clients around this time of year, is that you need more than just resolve to change an undesired trait or behavior.

Setting Healthy Lifestyle Goals: Where to Start

  1. What is your overall objective?
  2. How much time can you invest in achieving your particular goal? (Think hours per day, per week and number of months.)
  3. How much money or resources do you want to put towards your goal?
  4. How much effort are you willing to put in to reach your goal? (Use a 1-10 scale, anything less than a 7 rating usually means your goal is not as important to you as you think.)

Now don’t get me wrong, I too have failed in keeping many a resolutions in the past — But after many years of learning about human behavior, and of course through trial and error,  I know one thing for sure, it takes a few strategic tactics for health and weight loss goals to stick.

Take for example, my client Nadia (pictured above). She was able to achieve her new year’s resolutions of meeting her weight loss goals. But what did it really take? How was she able to find herself in the coveted 9% of resolutioners that met their goals? After all, she was working full time while starting her own business on the side, as she completed her masters degree and embarked on new life experiences. As tall a feat as it may seem, I promise you, you can also meet your weight loss goals the way she did. Read more to learn how to take the 4 questions above and put them into action.

The Healthy Resolution Plan: The Follow Through

First, you really have to want it. Don’t overbook yourself. You can’t want to lose weight, but also want to work more, read more, give more work presentations and spend more time with friends. In theory all of those things sounds great and doable at the same time, but when it comes to your resolutions, you have to make your goals a top priority.

Continue reading “Healthy Lifestyle Resolutions: It’s Not Too Late to Start Over”

Health, Uncategorized

Positively Happy Holiday Greetings!

Positively_strong_health_solutions_coupon_offer_for_diet_weightloss_nutrition_fitness_plan

My heart is happy,

My belly is full,

I thank God that my clients

Are so jolly and cool!

Basically, since I like to take the Christmas holidays to reflect on all of the blessings in my life, this past year has been an amazing one.

I’m really thankful for a year of learning, expansion and being able to work with awesome clients and people who are so into fitness and nutrition.

Thanks for making my job so enjoyable. I love being a champion for healthy living and a coach where I get to see others work hard, succeed and fulfill their own dreams, wishes and resolutions.

To Positively Strong Holidays,

Sunny

 

 

Uncategorized

Life is a Beach: Balancing Stress

Life-is-a-beachMy life has been pretty hectic lately. It would be so easy to just give up on cooking healthy meals at home, or to push my workouts to the bottom of my list or skip them altogether. But the truth is, eating out every night just to save myself an hour or two of prep does a big disservice to both my body and mind. Skipping that workout might save me another hour, but I will spend triple that amount of time feeling guilty, or lose even more time in the future with pain or injury from lack of strength training. I have a lot of work and studying to do and not being at my optimal best is really not an option for me.

Eating well should not be an afterthought. Making it to the gym for a quick 45 minute workout shouldn’t be a crazy concept and going to bed earlier to ensure you are getting enough sleep is crucial to your daily success. Taking care of your self is not selfish, it is only logical.

Don’t daily work tasks seem like mountains when you are tired? And don’t meetings with colleagues seem so much more stressful when you are hungry? Why set yourself up for failure by not taking the steps do a little prep work? Just remember, don’t create more work for yourself, instead think about working smarter.

5 Easy Ways to “Self-Care” and Prepare for a Stressful Day Ahead

Continue reading “Life is a Beach: Balancing Stress”