I’m calling all women that are looking to get stronger to join the Strong Women Accountability Group Challenge (S.W.A.G.). You can have the desire to be physically stronger or stronger in adhering to the goals you set for yourself at the beginning of the year. This is a virtual challenge but you will be provided with the tools to succeed. These tools include
-an initial assessment -weekly encouragement -weekly workouts -nutritional guidance -private webinar -private virtual team connection -a prize for the challenge winners
As the new year begins you are probably considering some dietary changes. One method that’s claimed to result in weight loss is intermittent fasting (IF). But what is intermittent fasting? Is it for you? Intermittent fasting is not a diet in the sense of restricting food items but is simply limiting the time you eat. Recent research in the December 26 issue of The New England Journal of Medicine indicates it can be a promising approach for weight loss, stabilizing blood sugars, and decreasing blood pressure and cholesterol.
Currently, there
are at least 6 popular methods for IF.
1. The
16/8 Method: Fast for 16 hours a day
2. The
5:2 Diet: Fast for 2 days per week
3. Eat-Stop-Eat: A 24 hour fast once or
twice per week
4. Alternate-Day Fasting: Fast every
other day
5. The Warrior Diet: Fast during the day
and eat a huge meal in the afternoon or evening
6. Daily Time Restricted Feeding: Fast
outside of the 6-8 dedicated hours for eating
Tips for
intermittent fasting
– Consult
your physician before trying IF
– Start out
slow and overtime slowly increase the fasting time
– For best
benefits select healthy food items to eat
– Keep your workout routine at a low to moderate level especially on fast days
For years people have fasted for medical and spiritual reasons. Weight loss is another one to add to the list. Fasting allows the body to slowly burn through the glucose stored in the liver, about 700 calories worth. This takes the body around 10-12 hours to complete. This explanation makes it is easy to see how intermittent fasting be a hopeful approach to weight loss, but it is not for the faint at heart. But like any habit, IF takes time. The adjustment period can occur over a few weeks to a couple of months if you dare give it a try.
Yes, winter has arrived! It’s cold outside but that is not a reason to be inactive. The holiday rush is over, and all those extra calories have settled in. If you don’t want those settled calories to become settled pounds, you need to move. The good news is exercise does not require a gym or even equipment. Try this simple routine to keep you moving even when you don’t feel like it. Just start and you will have at least a 20-minute workout before you know it.
Jumping jacks for 45 secs, rest 15 secs
Squats for 45 secs, rest 15 secs
Mountain climbers for 45 secs, rest 15 secs
Lunges for 45 secs, rest 15 secs
Alternating fast feet for 45 secs, rest 15 secs
Plank with alternating shoulder taps for 45
secs, rest 15 secs
