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  • The Swaps Program
    • Nutrition Info >
      • Blog
      • F.I.T. Holiday 2018
  • Fitness
    • FREE Workouts
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      • Athletic Blog
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1/28/2019 0 Comments

Strength Training vs. Cardio on Treadmill:

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*I want to do something active but don’t know how to strength train
*I don’t want to look like I do not knowing what I’m doing at the gym
*If I just stay on this treadmill long enough, I will burn enough calories to lose weight

When you do not know what to do, the default is cardio, usually running, walking or sprinting on a cardio machine. It makes sense right? There isn’t a steep learning curve to this exercise, it gets you moving in the right direction, and it helps with cardiovascular benefits. The challenge is, that it isn’t the most effective thing you could be doing toward your goal and I’m guessing that your goal is weight loss.

Please know, that you are AMAZING! You care about your body and your health. You care about yourself and that is so incredible. You are reading this and I thank you for that honor. Let’s see if I can help.

Treadmill walking or sprints are great! What about doing a body weight strength training video that is free? There are some great people out there offering free fitness workouts you can do at home for free. I started with fitness blender (on YouTube and their website) because I didn’t know how to strength train. A gym membership wasn’t in my budget and I certainly did not have a clue what I could even do at the gym (other than cardio equipment).

Would you say you were me back then? I was so intimidated to do strength training in fear of bulking up. It didn’t happen. I learned that if that really were to be possible, I’d have to be using things like barbells and hanging out in CrossFit gyms (nothing against them!). I also learned that strength training boosted my metabolism faster than traditional cardio. What?!?! Once I knew that, I was in! Once I realized I was much more willing to do squats that weren’t hateful at all, I was hooked. Perhaps this could be you too? A nice integration of the treadmill because walking is very healthy for you and integrate it with strength training to power boost your metabolism. Thoughts?

Let me leave you with this: If your goal is weight loss, what if it could be less painful and sometimes tedious than what the piece of cardio equipment offers? What if you actually looked forward to your own out? What if that workout made a true impact on your figure that you and others could proudly see? What if you could do it for FREE versus hiring a trainer? What if you could do it at home where no one in the gym could see you in your old T-shirt with coffee stains on it? What if, you learned something new, that would forever impact your life and those who want you around for years to come?

Strength training. Free trainer. At home.

1. Fitness blender.com
2. Melissa Bender of Bender Fitness
3. Bodyfit by Amy
4. Workout Hotel
5. PopSugar Fitness
6. Yvette Bachman

ALL FREE ON YOUTUBE.

I adore you! I mean it.

Love & Hugs,
SunshineKelly
https://youtu.be/cufbwZfzkrM
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12/4/2018 0 Comments

100% of Participants Found DYP Helpful!

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"I am so much better than I used to be!"
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I loved it all!
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Thank you for not giving up on us! 
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12/3/2018 0 Comments

Fat Loss Vs. Calorie Burning

Hi Awesome client with a really important question: The strength training sessions do not seem to be burning as many calories as I’d like. Should I do extra cardio?

Answer: If I may encourage you to look at the long term picture vs. the short term for a moment, I can help you with this question. Muscle burns fat not only during a workout but also after a workout for a far longer period than straight cardio. Cardio burns calories in the moment. When comparing the overall fat burn of strength training versus calorie burn of steady state cardio (e g. Elliptical for an hour), strength training wins every time. Long term fat loss is what will make the difference in your health, happiness and even shape. Short term calorie burn is just that, short term.

Now, please don’t hear me saying that steady state cardio is bad. It’s actually absolutely wonderful to move your body and should occur nearly every single day. It should be mindfully built in to your workout program along with strength training. Steady state cardio does not tax your body’s cortisol hormone levels like a strength training session will do. This is why you don’t want to strength train the same muscles every single day without giving them a rest. Strength training is meant to tear the muscle so that it grows back even stronger.  When you are taxing those same muscles without proper rest, this will not only dampen your strength progression achievements, it will also lead to an injury. 

Doing steady state cardio is a way to still burn some calories on those off days and a way to get the heart rate up with good blood flow. Steady state cardio allows for daily movement which all of our bodies need every day. Movement of the body is also pivotal in keeping insulin and blood sugar levels more stable. This is important because insulin directly impacts your metabolism which directly impacts your waistline.


The take home message is this: You are doing enough and you ARE enough! You are amazing!❤️🙏🏻🌸☀️

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12/3/2018 0 Comments

Wrinkles Happen But Self Love is a Choice

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Wrinkles are REAL and SO is HAPPINESS! Everyday we are challenged with how much judgement we show ourselves...When we get in the shower, when we are putting on our makeup, when we zip up our pants, etc. It is endless how many times we COULD go to the negative. If we turn ONE of those moments into an opportunity to give self love it will build just like a muscle from a bicep curl. That one rep is NOT your max, it's your beginning. I love you FitFam!

P.S. Anyone else addicted to these little flosser things? I feel like a kid again at the dentist when they tell me, "you have definitely been flossing." :-) Grinning like a kiddo who loves positive reinforcement as a motivator.

#selflove,#musclegain, #muschlebuildscharacter,#wrinkleshappen
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9/13/2018 0 Comments

You Drank Last Night: You Are Craving Carbs and Sugar the Entire Next Day.  Is This You?


Regarding Sugar:
​

Ever notice the day after drinking alcohol that you crave carbs? That you are hungry ALL freaking day? 

Yes, that is SUGAR at work in your body wreaking havoc on your gut and overall health. You aren't actually hungry, it's just your hunger hormones being erroneously triggered by the bad bacteria in your gut. The bad bacteria are hungry for their next meal of sugar. There are plenty of bacteria in your gut because they were fed a delicious, sugary meal curtesy of the sugar consumed the day before. 

Here is a theory I have on the body: I am not going to, "listen to my body," as many folks are suggesting that we do. Why? Because sugar is too damn powerful over our emotions. Sugar feeds the bad bacteria. The bad bacteria send POWERFUL signals telling you that you are hungry, even when you are not, AND those signals are also saying to eat more sugar. If you are religious or understand religion at all, it is like the devil urging you to do something negative. 

We should just call it sugar crack so that it is considered in the same context as crack. You wouldn't do crack on a regular basis would you? No, you are smart. You know it's addicting. It's also illegal. Buying sugar isn't illegal and it's easy to purchase.

JJ Virgin is just one of the many resources that I have studied over the years. With the majority of my research, training, and experimentation, decreasing sugar has always made a positive impact on the body and the mind.
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6/15/2018 0 Comments

Snacks While Traveling

Traveling food options at Convenience Stores: 
It comes down to this: I’m not excited about most of the available options at convenient stores. It would be best to pre pack food. I also realize that you are human and if you are going to buy quick snacks, at least let me guide you to the better options. There aren’t great options but if you are going to buy something, these pictures have a few options.

Try to pick a snack that is high in protein and/or healthy fats versus picking a sugar/carb loaded option that will undoubtedly increase waistline  For example, at 7-11 I found hard boiled eggs (protein), almond milk for the protein powder you packed ;-), Lenny’s non dairy cookies, coconut water, and pure leaf tea.
I also found plenty of options that you might think are healthy, but are loaded with sugar, more sugar, with a side of gut bloating dairy. Many of the "healthy," "protein" snack bars contain a whey/dairy based protein as the main ingredient.  "Whey," "Milk" proteins are going to increase your bloat by feeding the bad bacteria in your gut.  You do not want that belly bulge, correct? Ditch the dairy.  The best alternative I found in place of a "Healthy Protein Bar," was Lenny’s Macadamia Nuts Cookie.  

I looked for raw nuts and could not find any. “Roasted,” usually means heated in crappy oil (I.e. bad for you fat) and you do not want that for your gut health. Many of the snack packs of nuts and fruits had four serving sizes in those tiny little bags. “Dried fruit” also means bad sugar. “Freezer dried fruit” is the option you would want and it’s difficult to find. These nut and fruit packs come with an unhealthy punch if you eat the whole thing. It would be around 700-800 calories, 40-50 grams of fat, and nearly 90-100 Grams of sugar. Remember, sugar makes you fat! Good fat makes you burn bad fat. :-).  I did find chickpeas and got excited.  They were also roasted, so I put them back on the shelf.  Again, if you are going to buy something these would be the better option, but I beg of you to plan ahead so you are aren't settling for the, "less bad," option.  

SNACK OPTIONS: If you are packing clothes for your trip, can you pack a few extra things in there that are just as necessary to have a good time? It’s really quite easy to pack healthy food options! I like boiled eggs, raw nuts and seeds, almond butter, veggies such as peppers and celery, non gmo organic hummus snack cups from Cosco, a tube of non dairy protein powder to mix with water or non dairy milk, avocados and a huge carton of spinach/kale/arugula. All of this can be thrown together in the spinach container and you can eat it throughout the entire day!  You could also just dip your veggie in the hummus cup and call it good.  Spoon out one tablespoon of Almond butter, take a bite of the celery from your left hand, take a little bit of the almond butter off of the spoon in your right hand, and boom you have a great snack!

SUPERCHARGE SNACK OPTION: Screw the food! I might use the travel time to take advantage of intermittent fasting. Now this is the most outstanding option if you are down AND it's the "easiest" because you can't mess it up or do it wrong! This gives your digestive system a break to heal while not digesting food you have consumed. Intermittent fasting will give you more energy, slim your belly bloat, save you money and time from not buying and preparing food, and it will ultimately start to heal your leaky gut. You would need a few days to prepare your body for this and I can help you with that.

You are doing great! Thank you for reading this far.  Let me know how I can help you in your healthy journey. 


Warmly,
Sunshine

"I AM STRONG!"
​YOUR TURN!

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SHOP FOR YOUR TRIP 
- BUDGET FRIENDLY 

Better Options Below

Lenny's non dairy cookie
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Hard Boiled Egg
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Almond Milk - Yes!
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Pickles
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Water Options - Yes!
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Wall of Unhealthy Below

Luncheables - No!
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Whey Protein - NO
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Bad Sugar Options
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0 Comments

4/10/2018 0 Comments

Your Gut is Your Second Brain: Would You Like to Be Smart?

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How Gut Bacteria Affect Your Health

The conversation of health has progressed beyond from how to do a bicep curl, to what is going in your gut.  Your gut is dictating your health SO much so, that there are people now dedicating their lives to figuring this all out for us.  I am one of those people doing endless hours of research to make some sense of what is going on in our gut and how it impacts our waistline.  When I talk about waistline, I can get your attention because that is way sexier then gut bacteria and what your poop looks like.  These are the conversations we need to be having though, and I am your biggest advocate holding a cup of coffee/water/tea to have an amazing chat with you about it. 

#LeakyGut,#InsulinResistance, #ReverseTypeIIDiabetes,#HealYourGut
​

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4/10/2018 0 Comments

Stop Craving Carbs, Sugar and Junk Food Naturally

 From The Chalene Show | Diet, Fitness and Goal Mastery Strategies in Podcasts. 

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https://itunes.apple.com/us/podcast/the-chalene-show-diet-fitness-and-goal-mastery-strategies/id911042029?mt=2&i=1000407656246
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4/10/2018 0 Comments

Hand Sanitizer

Howdy Fitness Peeps :-)

Here is the conversation we are having on Facebook in case you don’t use face book ;-)
 
In this Youtube video, our very own Fitness Peep, Tery, talks about an antibacterial hand sanitizer that is not toxic to you.  It’s made from thieves and I believe it is by Young Living. 

Tery on YouTube

Here is a little research I did to get your mind curious: 

"ATLANTA (CBS Atlanta) – Recent studies have suggested that hand sanitizer is bad for you. Triclosan, the active ingredient in hand sanitizer, can kill off the good bacteria on your hands and allow anti-biotic resistant bad bacteria to grow.”

Source: http://atlanta.cbslocal.com/2015/06/15/study-warns-hand-sanitizer/


1. Hand sanitizers can increase absorption of harmful BPA"can increase the body’s absorption of bisphenol A (commonly called BPA).This chemical can alter endocrine function by introducing excessive synthetic estrogens into the body, which can potentially have a negative long-term impact on health. BPA is a substance once commonly found in plastics and still used today in store receipt paper, making it a threat to cashiers—especially those who frequently use hand sanitizer (BPA is one of the 7 reasons to ditch plastic containers)."

2. Many sanitizers contain phthalates and parabens, which can do more harm than goodLike BPA, phthalates and parabens can also interrupt normal function of the body’s endocrine system, leading to early onset of puberty and increased incidence of obesity and even cancer. 

3. Even alcohol-based sanitizers can be dangerous in the wrong handsNot all hand sanitizers use triclosan. Some products use alcohol, which is more effective as a sanitizer and is safer for human health than triclosan-containing products when used as directed. However, products with a high alcohol content can pose a serious danger in homes where children live, as a small child who accidentally ingests the product could fall victim to alcohol poisoning.

Source: "https://www.healthyandnaturalworld.com/hidden-dangers-of-hand-sanitizers/“
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4/10/2018 0 Comments

Probiotics: Another Source of a Bloated Waistline and How to Fix It

Why you should care about this message: It's going to give you information that will ultimately help keep your waistline slim. Your waistline will be more trim if your gut health is in check. You can get your gut health in check by having the right kind of bacteria in it.

GUT HEALTH IS KEY TO YOUR TOTAL HEALTH!!!!

**This is important stuff to know and to take action about!**

When on antibiotics...regrettably, your body needs a probiotic to restore it's gut health. How do you know which one to buy? Simple. www.labdoor.com is an independent company that tests products. I found a probiotic for myself and one for Skylar. It took me all of 30 seconds to find what I needed.

Here is a helpful podcast episode by Chalene Johnson on Prebiotic and probiotics. She is exquisite at breaking things down into digestible information that we can truly use (i.e this website to find a trustworthy product). The expert that she interviews in this podcast shares that most people should not need to be on a probiotic for more than two weeks.

http://www.chalenejohnson.com/podcasts/how-to-avoid-probiotic-and-prebiotic-scams/

Here is the probiotic I ordered:

https://www.amazon.com/gp/product/B001Y8EOHW/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1
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