From the category archives:

8 Principles

Sleep more, it helps to lose weight

Study shows that about 8 hours of sleep per night  might be beneficial for weight loss but it also:

  • Keep your heart healthy
  • May reduce the risk of cancer
  • Reduce stress
  • Make you more alert
  • Stimulate your memory
  • Reduce inflammation
  • Reduce depression
  • Help the body to make repairs
  • Support skin condition

Lack of sleep is linked to:

  • Depression
  • Slow metabolism
  • Failure for weight loss
  • Weight gain, especially belly and hips, due to high cortisol and high insulin secretion
  • Headache
  • Type 2 diabetes
  • Dizziness
  • Lack of concentration
  • Craving for sugar ( hormonal imbalance)

Leptin and ghrelin can influence your appetite.  But also their secretion may be influenced by how much or how little we sleep.

If  you do not sleep enough, leptin levels drop, which means you do not feel full after a meal. Also, ghrelin levels skyrockets, which means your appetite is stimulated, so you want to eat more.  Obviously, you will gain weight.

As a  lifestyle personal trainer, I am aware that lack of sleep is link to weight gain and hormonal imbalance.  For more information, email me.  I work in Palm Beach, West Palm Beach, and Palm Beach Gardens.

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Motivation

Motivation is the strongest psychological component of fitness, weight loss and wellness. Often it can be crucial to your success. Why are you looking to change your lifestyle? Is it to look younger and more attractive? Are you in grave danger and your doctor told you to do so? You do not fit in your […]

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Supplements

You are at high risk for many deseases  if you have suboptimal levels of: Vitamins Minerals Essential Fatty Acids Antioxidants Amino Acids  Research over the last 60 years has shown that by taking simple nutrients, you may: Be able to perform better at any age Add healthy years to your life Promote weight loss Lessen […]

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Stretching

Proper stretching is recommended in my 8 lifestyle training principles because it: Reduces tension in muscles and helps them to relax Improves blood flow of oxygen and intake of essential nutrient Helps reduce and manage stress Improves your posture Provides better blood circulation May slow the degeneration of the joints Helps to eliminate or avoid […]

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Cardio

Combining cardio and weightlifting will result in much more effective weight loss (fat burning)  It is hard to believe that exercise, which seems to be a relatively simple topic, can cause so much debate. About weight training versus cardio, they are plenty of conflicting opinions on which is better for weight loss. In my 8 principles […]

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Hormones

Most nutritionist, doctors and personal trainers overlook the effects of hormones. As a result, people try to eat less and excercise more.  This does not need to be the case.  Hormones are another very powerful tool in your natural weight loss. Before we get into the fat burning hormones, I just want to go over what […]

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Weightlifting

Have you ever wondered why some people at the gym are in great shape, while others seem to get no benefit whatsoever from working out? Three rules: Have high intensity workouts Eat the right food Have optimal hormone levels In my 8 principles for healthy aging I practice high intensity training It is a form of […]

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Nutrition

Bad nutrition is a major cause of poor aging. Weight gain Unable to lose weight Muscle loss Premature wrinkles Degenerative diseases High cholesterol ( oxidation of small particles) Blood pressure Type 2 diabetes etc. Everything you eat or drink affects your hormones and health. Conversely, the things you do not consume may also have a […]

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