10 tips for transformation

1️⃣WATER 💧Stay hydrated💧

Drinking plenty of water is the easiest way to prime & rev up your system to function at your best. You boost your metabolism by as much as 30% each time you drink up. 1️⃣gallon minimum each day

2️⃣⏰Close the kitchen after dinner.

A 1️⃣2️⃣-1️⃣4️⃣ hour overnight fast prepares your body to burn fat the next morning. Choose a smart breakfast with plenty filling fiber combined with a lean protein or quality fat 👉🏿you’ve set your metabolic tone for the day.

3️⃣🌶Spice things up. Your spice cabinet probably already holds the key to kicking your metabolism into high gear. Cinnamon and cayenne pepper are known for their cleansing, metabolic-boosting benefits. Get creative 😜

4️⃣🥄Enjoy some coconut oil. The medium chain triglycerides (MCTs) in coconut oil are fantastic at helping your body burn fat efficiently and build muscle. 👉🏿Try our METHOD Reese's 💪🏿💪🏾

5️⃣🤸🏾‍♂️🏋🏾‍♀️🏃🏾‍♀️HIIT IT & Burst to blast fat. No more hours on the treadmill! Instead of steady-state cardio incorporate high-intensity interval training.  It is the quickest way to burn fat all day. Efficient💪🏾 & Effective ⏰

6️⃣Smarten up your carbs 🍚 👉🏿 🥒 Trade starchy processed carbs like white rice and white bread for Ezekiel bread, brown rice, high-fiber veggies, leafy greens, sweet potatoes, and quinoa. Looking for more fiber in your diet? Check our list of fiber-rich veggies 🤜🏿🤛🏾

7️⃣Eat optimal protein. Plenty of clean, lean protein is vital to keeping your metabolism in high gear so you burn fat and build muscle. Proteins ensure muscle maintenance, repair & recovery while helping to keep you full.🍤🍖🍗🍳🥚

8️⃣😴Get a good night’s sleep. A solid 8-9 hours of sleep each night is crucial to maintaining a healthy immune system & efficient metabolism. Late nights and early mornings are the fastest way to plateau & stall your metabolism.  Sleeping too little will actually cause you to hold on to fat. 😴😴😴

9️⃣🍙Dump the SUGAR. Avoid added sugar & sugar In ALLLLLLLLLL FORMS!

Something as simple as Drinking fruit juice or eating a highly processed food such as

(Ex: crackers *which by the way your body recognizes as a sugar) this will increase your insulin & grind your metabolism to a halt ✋🏾 which ensures you will hang onto stubborn fat.

🌟🔟🌟Workout and explore variety

Challenge Yourself

stop practicing what you're good at and start practicing what you need to improve on.

Training too much, eating too little

The Ultimate setbacks are usually a result of Training Too much & Eating too Little

You’re afraid of food?Sure there are plenty of unhealthy foods I don’t want to put in my body. But there’s a difference between striving to eat with intention and becoming obsessive about food.

If you find yourself not wanting to eat when you feel hungry, avoiding social situations because you don’t want to give up control over your food, becoming more and more restrictive, or tying what and how much you eat to your self-esteem, talk to a professional.

The primary goal is optimal health.

Whether you’re training for an event, trying to decrease your body fat, or both, you should feel well, physically & emotionally. It's crucial to build a healthy relationship with food and your body throughout your transition.

If that's not how you feel you should know that it is possible, but you may need some support to get there.

You’re sick too often?Inadequate nutrition can lead to weakened immunity, and bottom line: drinking green juice, or taking vitamin C or zinc supplements can't offset an overall lack of food. So if you seem to be one of those people that catches every cold or flu that comes along, take a serious look at your diet. Sometimes I'll ask a female client if she would feel confident advising another active woman to eat exactly what she eats. A hesitation often helps people second guess just how restrictive they’ve become.

You’re tired all the time?There can be several causes of fatigue, including stress, a lack of sleep, and yep, under-eating.

Even at rest your body needs calories to support vital functions (your heart beating, lungs breathing, and circulation). A general rule of thumb is that if you're relatively inactive you need about 10 calories for every pound of body weight, plus more for exercise. That means a 135 pound woman needs 1350 calories for just sitting there, not including the additional 400-500 for a one-hour cardio class, not to mention normal everyday activities like walking and doing laundry.

Yet I talk to many women who strive for no more than 1200 calories a day period, which may be as much as 35 percent less than what they really need. Even if you’re trying to lose weight, that’s too much of a disparity, which is why you’ll feel the effects, from low energy to irritability, moodiness, trouble concentrating, and sleepiness. Basically, it’s your body telling you, “Hey, you’re not giving me enough to do everything I need to do here.”

You avoid eating post-workoutMany women I counsel avoid eating after they exercise because they think doing so cancels out their calorie burn. The truth is it’s not as simple as calories in and calories out. After a workout your body is primed to use nutrients for healing, so a healthy meal, like a veggie and avocado omelet with fruit, will provide the building blocks your cells need to recuperate from the wear and tear of exercise.

In fact, it’s really the healing, rather than the exercise itself, that makes you stronger, so not eating enough post-workout is a recipe for becoming weaker, which eventually leads to poor performance and injuries.

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