CHICKEN NO-NOODLE SOUP

DIFFICULTY: EASY

TIME: 20 MINUTES
SERVES: 2

This light chicken soup with added cabbage is an immune-boosting power combo that helps improve hydration, reduce inflammation and ward off bacterial infections.

INGREDIENTS

2 Tbsp. olive oil or butter½ celery stalk, sliced finely
1/2 medium onion, diced
1/3 cup mushrooms, sliced
1 tsp minced garlic
½ tsp each dried onion and parsley
A pinch of salt and ground black pepper
225 ml chicken broth
½ medium sized carrot, sliced into rounds
120 g shredded rotisserie chicken
2 cups green cabbage sliced into “noodle”
strips
Slices of fresh lemon

METHOD

Add the oil to a large pot on medium heat. Add the dried onion, diced onion, celery, carrots, mushrooms and garlic into the pot and saute for 3-4 minutes until translucent and fragrant. Add the broth, parsley, salt, and pepper. Simmer until vegetables are tender. Add the cabbage and simmer for an additional 8 to 12 minutes until the cabbage “noodles” are tender. Lastly add the cooked and shredded chicken and allow to heat through. Top with fresh lemon slices.

DOWNLOAD YOUR CHICKEN NO-NOODLE SOUP HERE

March 17, 2021 Gemma Oberholzer Lunch, Recipes Comments Off

LOADED BAKED SWEET POTATO WEDGES

DIFFICULTY: EASY

TIME: 40 MINUTES
SERVES: 2-3

Sweet potatoes are loaded with gut friendly fibre as well as being an impressive source of immune-boosting Vitamin A and Vitamin C.

INGREDIENTS

1-2 Tbsp coconut or olive oil
500 g sweet potatoes, cleaned and wedged
1/2 tsp paprika
1/2 tsp garlic powder
1/2 tsp sea salt
1/4 tsp black pepper

Toppings/sides:

Mashed avocado
Diced tomato and red onion
Plain Greek yoghurt + sour cream blend

METHOD

Preheat oven to 230 C. Scrub the sweet potatoes clean. Cut the potatoes into wedges – first, cut off the ends. Then, cut the potato in half. Cut each half in half, lengthwise. Finally, cut them into 4-5 wedges, lengthwise again. Rinse the wedges with cold water for 10-15 seconds and pat dry. In a large bowl, mix the oil with the seasonings. Toss the wedges with the seasoned oil, using your hands to coat each one. Spread them out on a parchment paper-lined baking sheet that has been lightly greased. They should have ample room and not be touching. Bake them for 20 minutes. Flip them over and bake for another 10-15 minutes. Watch them closely those last few minutes, they should be dark golden brown, not black. Cool a bit and enjoy!

DOWNLOAD YOUR LOADED BAKED SWEET POTATO WEDGES RECIPE HERE

March 16, 2021 Gemma Oberholzer Lunch, Recipes, Uncategorized Comments Off

5 WAYS TO DISCOVER YOUR SELF-LOVE STYLE

Because it isn’t a one-size-fits-all journey …

Self-love and self-care

Self-love is the concept of loving yourself as you would love others. It is the practice of taking care of your mind and spirit with compassion that benefits your overall mental well being.

Self-love differs from self-care in the sense that self-love is about the internal dialogue and relationship that we have with ourselves. Self-care is nurturing our physical selves. The two often cross paths and we’ll give you a heads up when they do in this blog.

Unless you axed your social media away before everybody watched the Social Dilemma, you’ll have seen the swarms of posts about self-love routines and rituals: the bubble baths, face masks and movie nights. Which rock, don’t get us wrong, but they don’t offer the sustainability that consistent and intentional self-love habits and practices do.

The popularization of self-love isn’t a bad thing – the more people who learn to love themselves, the better – but the definitions and acts of self-love have become a bit superficial and one-size-fits-all-ish. You’ve got to find what makes you feel good, no matter what that looks like. We believe in the habits that make the foundation of who we are, and our self-love practices are essential to how we grow and heal.

If self-love sounds a little corny to you, let’s get into why it’s so important. When you treat yourself badly or even just neglect your basic needs and wants, you are setting yourself up to make poor decisions. Without having a solid foundation of love and respect for yourself, you are more susceptible to toxic relationships, negative self-talk and poor health.

Here’s how you can create a life that is led by the love you give to yourself.

Ritual and Routine

Having self-love routines and rituals plays a huge role in cementing the idea of loving yourself into your daily life. The way you start your day sets the tone for the next 9 hours or so, and that’s why a powerful place to make time for a ritual is as you wake. This ritual may look like prayer, movement, writing or meditation. It may also be in the details of what you don’t do: check your phone, regret the past or get into a state about the future.

These rituals and routines are here to keep your mind clear and your thoughts in the present and consistency comes in handy on the days it feels a little hard to love yourself.

Here’s what we had to say a few weeks ago about mastering meditation and how to develop your emotional awareness and cultivate mental clarity.

Be far kinder to your body

That means fueling your body well and more importantly, speaking to your body well.

Your body is a vessel for everything that is the mind-blowingly fantastic you. The stuff that matters: your heart, your soul, your mind and your character. All a body does is bring these things into the physical world and yet we still find ourselves using such unkind language towards ourselves when we look in the mirror. Being grateful and accepting of your physical body is a worthwhile route to take.

You may even have to fake it for a while and that’s okay because eventually, you’ll believe in what you are telling yourself. Kind things to start saying today could be:

“I respect and value my body”

“My body is full of energy and vitality”

“I nourish my body with healthy food and thoughts”

Do you see how you aren’t saying what you will or can do? You need to speak these thoughts as if they are already happening, rewiring your brain to think this way without making a huge effort to do so.

Believe in something

Before you panic, this blog isn’t about to turn into a cult recruitment advertisement.

But seriously, as humans in a material world, becoming detached from the spiritual side of life could be why so many people battle to find love for themselves. Finding solace in spiritual practice can bring an abundance of love into your life. Maybe you’re religious, maybe you choose to believe in the inherent goodness of mankind or just really believe in the power of having a huge dance party.

Having a set of beliefs and values will cement your sense of knowing yourself and ultimately, loving yourself. When we see the divine around us, it’s hard to ignore the divine within us.

Say no – and also say yes

People who love themselves respect their limits and boundaries. This means saying no when you mean no and not feeling guilty about it. When people are battling with their self-love journey, the thought of pleasing somebody else at the expense of violating yourself will seem justifiable and we’re here to tell you, it very rarely is. Say no when you feel that niggling feeling in your sternum because that’s your intuition speaking – you would be wise to listen.

In the same breath, self-love means saying a big old YES to the things you deserve. So many of us reject opportunities and experiences because deep down, we aren’t certain that we deserve them. Knowing that you are a good person at your core and that you deserve the blessings that come your way is inseparable from self-love.

Do the things you’re good at

Remind yourself at least once a week of what you’re good at – and that doesn’t mean doing what you’re paid to do or doing what you think you should be good at. Don’t spend too much time overthinking this activity because the best part? Nobody even has to know.

Take this as a rare opportunity to enjoy your talents for you and not for the pleasure or praise of other people. Sing for yourself, dance for yourself, talk with an elderly person for yourself. Acting on our strengths validates our purpose in this life. It gently reminds us that we are here for a reason and that whilst we are here we need to value, love and nurture ourselves.

February 16, 2021 Gemma Oberholzer Food for thought, Lifestyle, Women Comments Off

UNDERSTANDING THE BRAIN BENEFITS OF THE ‘RUNNER’S HIGH’

Written by Sarah Braithwaite, a WellBe&Co Neuroscience-based Life & Health Coach

We have all had that same message drummed into our heads since we were young – ‘eat plenty vegetables, exercise often and get enough sleep’ , and while we are all familiar with the physical benefits these have on our body, most are not aware of the incredible impacts had on our brains – particularly when it comes to exercise. Our brain and body is intrinsically connected and while neurology is flowing downwards, physiology is flowing upwards and to separate the dual effects on one another would be impossible.

The love-hate relationship of endurance running is real – time, commitment, pain, and pressure, versus that insane ‘runners high’ that keeps us coming back for more and more. Let us unpack the latest science on brain health in relation to exercise – after all knowledge is power, and these juicy facts may give you a whole new appreciation for those long arduous training sessions.

How exercise actually rewires your brain

More than a mood boost

The latest buzz word in the neuroscience world, ‘neuroplasticity’, means our brains are able to change and rewire depending on many factors, one being physical movement. Beside the mental health benefits of reducing anxiety and depression, regular physical exercise is actually rewiring your brain for better cognitive function as well as improvement of emotional regulation. Exercise also allows the release of the stress hormone, cortisol, from the body which is hugely beneficial and explains why we experience mood changes after a workout.

It’s all biochemistry

During exercise, the body begins to produce endorphins which are our ‘feel good’ hormones. The effects of these endorphins plus the release of important neurotransmitters such as dopamine and serotonin, means that you are getting all the right kinds of ‘highs’ while you are running. Dopamine affects the reward pathways in the brain while serotonin stabilizes our moods – both are essential to mental health and well-being. While physical exercise is best, studies have also shown the mind boggling benefits to the brain from simply visualising a detailed exercise session in your head – what better evidence to prove the brain’s role in physical movement?

4 Ways to maximize your training for better brain health

Okay so now that we have indisputable evidence of just how great movement is for our minds, here are a few easily implementable training hacks to help you get the most out of it:

Incorporate HIIT (High Intensity Interval Training)

HIIT-style training has been shown to help prompt new cellular growth in the brain as well as increasing activity between neurons and prompting neuroplasticity.

Keep consistent

Regular exercise improves memory function in the brain. The hippocampus is responsible for memory and learning, and studies have shown that exercise improves these functions and causes neurogenesis (new cellular growth).

Sweat out the stress

Use exercise as a stress release tool to rid your body of excessive levels of toxic cortisol. Cortisol is the stress hormone that we produce, and it can become toxic when chronic. Stress can quite literally cause the physical release of cortisol.

Be mindful

Combine exercise with some mindful or visualisation practices to encourage neuroplasticity. The mind battles to distinguish reality from imagination, and the power of visualization is helpful in ingraining those neural pathways that are used when performing the activity.

Eat the right brain food

The brain thrives off of slow release carbohydrates as well as healthy fats. Dr Tara Swart, a remound Neuroscientist, recommends food such as: eggs, nuts, avos, coconut oil and salmon. Other foods such as sweet potatoes and healthy grains can also be beneficial.

Movement for the mind

Regular exercise, like running, really has profound benefits for both the brain and body, and that ‘high’ is there as a reminder to keep coming back for more. And with that in mind, I’m putting on my trainers and hitting the road…

A word from WellBe

This blog was written by Sarah Braithwaite, of MindSight, is a WellBe&Co Neuroscience-based Health & Life Coach, in collaboration with RunMalibu.

December 3, 2020 Sarah Braithwaite Exercise, Fitness, Guest Blogger Comments Off

8 PRACTICAL TIPS FOR WORKING OUT AT HOME – GETTING MOTIVATED AND GETTING MOVING

2020 has served us up with a fair share of challenges. Who would’ve thought that we were going to have a global pandemic and be locked up inside for months on end – not me haha! As much as it’s been a trying time, we might’ve actually been able to come out of it with some lessons learned and a new perspective.

One thing quarantine has done is it’s completely changed up our workout routines. No longer have we been able to visit our local gym and use all the equipment which we were used to using. Now we have been faced with the task to use our bodies and at home ‘equipment’ as a means to exercise. Which to many is not something they are used to doing. But maybe this challenge actually taught us how little we actually need?

I myself was used to using the cardio machines and weights during my workouts as well but I had to adapt during this time along with everyone else. This doesn’t mean I became limited it just means I became creative and had a plan in mind.

So what are my key tips for exercising effectively at home you ask?

Consistency is key

Oh yes, we’ve heard this one a million times but my goodness it’s true. If you want to continue to see results even when you are training from home you need to be consistent. Just like you would go to the gym for certain days of the week, you need to do the same at home and stick to it!

Create a new at-home routine

Just like you would usually follow a routine (eg. wake up, pack your food, go to gym, go to work etc) you need to continue to follow one at home. The moment you don’t set a time slot for your workout, the harder it becomes. Because we all know that excuse “Oh I’ll do It later” and then later comes and Netflix and chill sounds way better. Ya feel? 😉

There are endless amounts of exercises

You may think you’d be way more limited but in all honesty, there are so many bodyweight exercises you can do (and hard ones at that) and there are so many items you can use in your house as ‘equipment’ for your workout (chair, filled water bottles, towels, backpacks, a bag of potatoes etc – you name it).

Have a workout space
Creating a space where you workout every day helps a lot. This can be seen as your place to get serious and your ‘me time’. The space doesn’t need to be big at all. Usually, the size of a yoga mat works perfectly fine. Try steer away from working out in a space that will distract you such as close to the TV or the fridge. 😉

Put on your workout clothes
Just like you would change to get ready for the gym, you must do the same at home. This tells your brain that it’s time to workout! Also, don’t give yourself enough time to think about it or convince yourself otherwise, change and get moving ASAP!

Music makes you move
I’m telling you if I put on some of my favourite upbeat music I already feel keener to get moving. Do the same at home to keep it interesting. Also, change up your playlist every now and again to keep it fun!

Have a plan
As we all know, when we don’t have a plan we tend to feel more overwhelmed and demotivated. Knowing what workout you are going to do every day definitely helps you with exercising at home. Our WellBe 12-Week Body Reboot Training Guide is perfect for this!

Eat well
If you fall off track with your eating you will naturally fall off track with your exercise routine too. Make sure you are eating healthy wholesome meals that leave you feeling full and satisfied. There are tons of incredible recipes in our WellBe 12-Week Body Reboot Nutrition Guide that will leave you feeling good and full of energy every day.

As much as going to the actual gym has its upsides, it’s not the be-all and end-all. I truly believe we already have what we need in order to get a great workout in – our bodies. I have come out of this understanding my body more than before and I have really realized that we really don’t need all the fancy extras.

To end off, here’s an at-home full-body workout that requires zero equipment:

30 x squat to oblique twist
• 10 x 4 mountain climbers to push up
• 30 x side lunges (per side)
• 15 x burpees
• 20 x star jack-knives
• 30 x jumping jacks

3/4 ROUNDS

Let’s keep in touch:
Instagram and Facebook: @thelivelyfitnessgirl

Website: www.livelyfitness.co.za

Email: jessica@livelyfitness.co.za

September 22, 2020 Jessica Thiels Fitness, Guest Blogger, Lifestyle, Wellness, Women Comments Off

4 REASONS WHY YOU NEED A WELLNESS COACH (FROM PHYSICAL TO EMOTIONAL BENEFITS)

“Health is a state of the body. Wellness is a state of being.”

What if I told you there was a way to not only better your physical health, but your mental health too?

Cue health and wellness coaches.

Health and wellness coaching is fast becoming one of the most beneficial and constructive financial commitments you can make. But the thing is, a number of people don’t quite understand the concept or see the benefits of it until they try it out for themselves.

More than an exercise trainer

A wellness coach is more than just a personal trainer. We look at your entire wellbeing and focus on giving support and guidance to help develop both your psychological and physical health.

Basically, a health and wellness coach is someone who not only helps you reach optimal physical health but helps you improve your mental state of being too. This person becomes your guide to holistic wellbeing (a good health guru, if you will). Combining healthy lifestyle choices, a good diet, exercise, stress optimisation and sleep are ways your coach will help you to become the best version of yourself.

Some of the focus areas of wellness coaching include:

Nutrition
Health
Weight
Stress

For business and individuals

Wellness coaching can also move beyond the focus of one individual. We also work with companies to help improve their brand’s work culture and improve the health and stress levels of employees.

Have a look at this article on how to bring wellness into the workplace (it’s a great read!)

Let’s take a look at some of the psychological and physical benefits of a wellness coach…

Psychological benefits of a wellness coach

There is a close link between mental and physical wellbeing, in fact, the two of them work hand in hand.

Here are some of the focus areas of psychological improvement through wellness coaching:

1. Guidance and support

Trust us when we say we have “been there and done that”. Our personal experience and background expertise are what allows us to help you work through struggles in your life.

Our outside perspective can offer a grounded and objective reality to help bring about concrete goals and a tranquil mindset.

Issues such as stress, anxiety and depression are tackled head-on to help you take logical steps in overcoming these mental blocks.

Check out this article on how to handle anxiety in the workplace. It is this kind of support and guidance that we seek to consistently give you.

2. Real advice for real people

We don’t believe in fads. We don’t do ‘get-fit-fast’ plans or ‘lose-weight-today’ diets. We create our plans based on your individual needs and goals.

Everyone is different. Everyone has different goals and capabilities. We work with you to create health and wellness plans that not only provide you with advice and steps to reach your mental and physical goals, but we are with you every step of the way to ensure you get to your end goal.

3. Mental wellbeing and positivity

Health starts in the mind. We help change your mindset and work with you to get healthy through positive reinforcement.

This isn’t some kind of “you can do it” on repeat, we help you to shift your view of yourself into one that is positive, allowing you to believe in your capabilities and be comfortable in your own strength and body.

Physical benefits of a wellness coach

1. Tailored fitness and eating plan

We create our eating and exercise plans to include real, nutritious and healthy meals, as well as exciting and interactive workouts.

We encourage you to eat healthy food that makes you happy and give you all the information you need about healthy eating and ingredients.

We also ensure you are fully equipped with all the knowledge needed to never feel like you are ‘doing something wrong’ in the gym.

2. Someone to motivate you

You’re less likely to cancel a gym session when you know one of our coaches will check in with you, if not train with you at the gym.

This accountability helps encourage you to stick to your plan and give you both an in-person and digital (we’re always just one message away) training buddy.

3. Challenge yourself

When working with you, we get to know your limits and capabilities. We help you to push outside of your comfort zone (but never force you to the point of injury), helping you to create new limits and reach new heights in your physical abilities (you’re stronger than even you may know!).

Your wellbeing starts with you

Want to take the next step and find out more about our wellness coaching? Get in touch with our team and we can work on finding the balance and health in your life.

October 25, 2019 Gemma Oberholzer Food for thought, Lifestyle, Nutrition Comments Off

5 EASY HACKS TO BOOST YOUR METABOLISM (BACKED BY SCIENCE)

You may have thought that your inherited slow metabolism from your mom set you on a path in search of diets and weight-loss wonders, but the good news is that you are not stuck with it.

In fact, you can actually trick your body into burning more calories (and more efficiently) by eating right and hitting the gym. But there are a number of other ways you can naturally boost your metabolism…

What is my metabolism?

Before we get into the easy hacks to boosting your metabolism, let’s first explain what your metabolism is (drum roll please).

Your metabolism is the rate at which your body burns calories for energy.

The speed of your body’s metabolism will depend on a number of factors, namely: gender, age, muscle mass, genetics, body fat and activity level.

While your control over your genetic and gender influences on your metabolism is restricted, there are other ways to naturally boost your metabolism…

1. Hit the gym

Strength training 2 to 3 times a week and working out on a regular basis will do wonders in speeding up the rate at which your body burns calories. As well as weight training, high-intensity interval training is something you need to include in your workout schedule.

The trick is to ramp up your intensity for 30-second intervals and then return to your normal speed afterwards. This applies to running, swimming, spinning or any cardio workout on a machine such as a stepper.

This strategy will enable your body to take in more oxygen, this allows the powerhouse of your cells, known as the mitochondria, to work even harder and burn even more energy.

This way you can exercise for shorter periods of time and get amazing results.

Have a look at this fitastic HIIT workout video.

Compound exercises are also an effective way to burn calories in a shorter period of time by making your body work harder than it would in doing isolation exercises. Read: 4 SURPRISING BENEFITS OF COMPOUND EXERCISES (#2 IS AWESOME).

2. Eat Omega-3’s

Eating foods such as fish (tuna, salmon and herring) and adding Omega-3 supplements to your diet will amp up your metabolism. These vital nutrients help balance your blood sugar levels, regulate your metabolism and reduce inflammation.

Omegas have also been found to reduce your body’s resistance to leptin.

“Studies have shown that an absence of leptin in the body or leptin resistance can lead to uncontrolled feeding and weight gain.”

Experts recommend you take 1,000 to 2,000 mg of Omega 3 a day.

3. Make yourself a hot cup of green tea

Green tea is known for its incredible antioxidant affects. But there is new evidence that suggests the active ingredient found in the tea known as catechin, may help boost your metabolism.

The exact metabolic benefits from green tea are not yet certain, but drinking 1 to 2 cups a day, in addition to a well-balanced diet, is key.

4. Stop stressing

Easier said than done, we get it. But the thing is, stress affects your hormone levels and can cause your body to create more cortisol than needed. Cortisol helps in regulating your appetite and researchers have linked abnormal amounts of this hormone to eating issues.

Disordered eating, which is both food avoidance and overeating (depending on how you deal with stress) can disrupt your metabolism.

Stress is also linked to sleep issues, and not enough sleep adversely impacts your metabolism.

Try yoga, deep breathing, meditation or even a long, hot bath to decompress and destress from time to time. Trust me, your body needs it.

5. Eat a well-balanced diet

I’m sure this isn’t the first time you have heard someone tell you this. And one of the most frustrating issues with dieting is that when you cut too many calories out, your metabolism thinks that times are tough and hits the brakes on fat-burning and starts to conserve energy.

This means that the moment you go back to eating normally again, your body puts back on the weight (if not more).

You need to eat the right amount of calories to match your metabolic rate. Here is an awesome calorie counter to work out how much you should be consuming.

If you need help with creating a healthy diet and eating plan, then we can help!

Extra tips:

Make sure you are getting enough sleep (between 6 and 8 hours of uninterrupted sleep a night)
Drink enough water – between 6 and 8 glasses a day.
Eat your B’s – Make sure you are getting a healthy dose of B vitamins. This vital vitamin is found in eggs, baked potatoes, peanut butter, spinach, peas, bananas and whole-grain foods

The takeaway

Exercise, eat right, limit your stress, get enough sleep and drink enough water and you should be able to speed up your metabolism in no time.

September 28, 2019 Gemma Oberholzer Exercise, Lifestyle, Nutrition Comments Off

8 REASONS WHY EVERY WOMAN SHOULD LIFT WEIGHTS

Maybe you’ve thought about lifting weights. Maybe you’ve even done some dumbbell curls or picked up a barbell. But every time you hit the iron though, you feel unsure, insecure, and a little fearful.

Undoubtedly, you’ve heard the horror stories: lifting heavy weights makes women bulky, it’s dangerous, it’s bad for your joints, and once you have muscle, you can’t stop lifting or it will all turn to fat. It’s all BS, and it feeds into stereotypes that are keeping too many women from experiencing the profound benefits of resistance training.

It’s time to put that fear and uncertainty aside. The fact is lifting weights does none of those awful things. What it does is help you to live in a healthier, stronger body.

When you sit down to list your fitness objectives, you may be surprised to learn that that strength training will not only help you reach them, but may reach them faster than performing cardio exercise alone.

Now don’t get me wrong, yoga and spinning definitely have their place in a well-rounded fitness routine (and are both things I regularly do myself). But if you’re feeling a bit stuck in a rut and not seeing the results you want, strength training could be just the thing missing from your training regimen! Here’s why:

MORE EFFECTIVE FAT LOSS

Think weightlifting only benefits those who want shirt-ripping arms? Think again.

Although many people consider weightlifting only a means to add size, when compared head-to-head against cardiovascular exercise, resistance training comes out on top in the battle to burn calories.

How is that possible you ask? It boils down to your body’s ability to burn fat during and after an intense weight-based exercise session. After a heavy bought of strength training, you continue to consume additional oxygen in the hours and even days that follow. This is known as excess post-exercise oxygen consumption or EPOC.

When your body uses more oxygen, it requires more caloric expenditure and subsequently boosts your metabolic rate.

MORE MUSCLE = MORE CALORIE BURN

As you increase strength and lean muscle mass, your body begins to us calories more efficiently. Daily muscle contractions from a simple blink to a heavy squat contribute to how many calories you burn in a given day. Sitting burns fewer calories than standing; standing burns fewer than walking, and walking burns fewer than strength training.

The more muscle contractions you experience during a day, the more calories you’ll burn. If you have more lean muscle mass, you’ll have more muscle contractions and hey presto, burn more calories!

CURVES

Now endurance-type training can definitely help you lose weight, however that weight comes in the form of both fat and muscle. If you’re losing both fat and muscle, you can lose your lovely curves as well. In contrast, regular resistance training will help define your arms and shoulders, build your glutes and tone your legs, promoting a more hourglass body shape.

So if its curves you’re after, strength training is what you need to create and sustain them.

QUALITY SLEEP

Strength training and sleep? Yip, you hear right! Numerous studies have shown how regular resistance training or high-intensity training, particularly when done in the morning, greatly improves sleep quality, aiding in your ability to fall asleep faster, sleep deeper, and wake less often during the night.

INCREASED ENERGY

Remember that EPOC we mentioned earlier – the fact that resistance training causes an increase in energy expenditure hours after you train. Well, a study published by the National Institute of Health suggests that the consistent increase in energy expenditure, even after a minimal strength training session, may positively impact energy balance and fat oxidation. Who knew grabbing a barbell could have the same energy-boosting effects as an afternoon cup of coffee?

HEART HEALTH

Studies found in the Journal of Strength and Conditioning have shown that those who lift weights are less likely have heart disease risk factors such as elevated blood pressure, high triglycerides, a large waist circumference and elevated glucose levels.

Pumping iron is actually so effective at reducing your risk of heart disease that it has since been approved as a healthy form of exercise for those at risk from the American Heart Association.

BONE HEALTH

Both bone and muscle mass naturally decreases as you age. However, due to their declining levels of estrogen, postmenopausal women are at even greater risk for developing weak, porous bones and osteoporosis. Weight-bearing exercise, such as resistance training, has been proven as an excellent way to combat loss of bone mass, and subsequently decrease the risk of osteoporosis. And remember, the earlier you begin weightlifting, the greater chance you have to maintain bone health later in life.

STRESS RELIEF

Exercise, in general, is a great way to manage stress. Researchers have consistently found that those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations as those who do not exercise.

In addition, resistance-training studies on older adults show that moderate-intensity weightlifting improves memory and cognitive function. So next time you need to blow off some steam, hit the weights.

LIFT LADIES, LIFT!

All of us want to feel strong, determined, and confident in everything we do: from fitting into jeans, to moving heavy furniture, to playing with kids, to dealing with a stressful career. Resistance training can benefit all these aspects of your life. So be sure to put it in your fitness plan and feel stronger, healthier, and more confident!

REFERENCES

Roveda, Eliana, et. Al. Effects of endurance and strength acute exercise on night sleep quality. International SportMed Journal. 2011; 12(3): 113-124.

Kirk, Erik P., et. Al. Minimal resistance training improves daily energy expenditure and fat oxidation. Med Sci Sports Exerc. 2010; 41(5): 1122-1129.

Magyari PM, Churilla JR. Association between lifting weights and metabolic syndrome among U.S. Adults: 1999-2004 National Health and Nutrition Examination Survey. J Strength Cond Res. 2012 Nov; 26(11): 3113-7.

Cardoso, Crivaldo Gomes, et. Al. Acute and chronic effects of aerobic and resistance exercise on ambulatory blood pressure. Clinics (Sao Paulo). 2010; 65(3):317-325.

Muir JM, Ye C, Bhandari M, Adachi JD, Thabane L. The effect of regular physical activity on bone mineral density in post-menopausal women aged 75 and over: a retrospective analysis from the Canadian multicentre osteoporosis study. BMC Musculoskelet Disord. 2013 Aug 23; 14: 253.

Stone M, Stone Meg, Sands W. Psychological Aspects of Resistance Training. In: Principles and Practice of Resistance Training. Champaign, IL: Human Kinetics; 2009. p. 229-241.

March 11, 2019 Gemma Oberholzer Exercise, Featured, Fitness, Lifestyle, Weightlifting, Women Comments Off

WANT FAST FAT LOSS? THE HIIT VS LISS FACE-OFF

HIIT and LISS are acronyms for High-Intensity Interval Training and Low-Intensity Steady State respectively. They are two commonly used cardio styles and differ greatly in both practical application and physical effects.

HIIT consists of short, all-out sprint intervals alternated with periods of low-intensity recovery periods. An example would be a 30 second 100% effort sprint followed by a 1-2 minute steady pace walk, repeated 10 times (think sweat, LOTS of sweat). LISS, on the other hand, would involve a constant low-to-moderate paced walk, jog or bike ride at an intensity level that still raises your heat rate but allows for casual conversation.

HIIT, like weight training, is a form of anaerobic exercise, meaning it burns glucose for energy without oxygen being present. During bouts of HIIT training, your body’s fuel burning systems are put under a lot of stress. In order to meet the energy demands you are putting your body under, your body responds in two ways, 1) by increasing the activity of fat-burning enzymes to help free up available energy and 2) by increasing the mitochondrial capacity in your muscles. Mitochondria are the energy-producing units of your body. HIIT thus signals to your body to increase the total mitochondrial density in your muscles, meaning you have more fat-burning units at your disposal. All of these metabolic adaptations have a cascading and synergistic effect, resulting in enhanced metabolic and fat loss activity over time.

What this means in real-life is that by doing HIIT your body is becoming more physically efficient and effective at turning on and utilizing its fat burning mechanisms and that this fat loss process is not only kept elevated for hours after your training has ended- termed the “afterburn” effect- but rather that these fat-burn changes are stable and lasting.

In contrast, due to the lower-intensity nature of LISS, this cardio strategy does not pose this same metabolic strain, thus limiting its fat burn potential to solely those minutes (or hours) you actively spend at the gym. Your body also has the tendency to adapt quickly to LISS exercise, meaning you will eventually burn fewer and fewer calories following the exact same cardio workout. Now don’t get me wrong, I’m not saying that you should ditch LISS cardio all together. LISS cardio has many heart-protective and general health-promoting effects that should not be ignored (I personally find it quite therapeutic going for long runs or walks every week). All I’m saying is that slaving away for hours every day on a treadmill or bike hoping to see the physical results you want is not the best approach to cardio if your goal is fat loss.

So who wins? Well if your goal is to lean down and get fit fast- HIIT is your best cardio investment strategy that will ensure you get more burn-for-your-buck in return.

Happy sweating!

March 8, 2019 Gemma Oberholzer Exercise, Featured, Fitness, Lifestyle, Weightlifting Comments Off