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How To Measure Weight Loss without Stepping on the Scale

We’ve all done it. That dreaded moment before you step on scale when you say to yourself that it’s just a number, it’s not a big deal and you’re not going to let it affect your day while silently cursing the big lunch you had and wishing you had stuck it out on the treadmill just a few minutes longer this week. Instead of dreading an inconsequential number staring back at you, here’s how to measure body changes without stepping on a scale.

The Fit of Your Clothes 

Try on a pair of jeans, or even a shirt, that was quite snug before you started eating healthier and moving your body. Does it fit better? Looser? If so, yippee! That means that your body is changing, re-shaping and sweightshedding body fat in favor of lean muscle.

Watch Your Measurements

Whether you’re working with a nutritionist, personal trainer or going it alone, it’s always a good idea to take waist, hip and arm measurements when you first begin a new routine. To get an accurate read, measure the widest part of your arms, butt, waist and thighs. Watching inches fall off your frame is one of the most incredibly satisfying and motivating reasons to keep on going.

Check Your Stats

If blood pressure, family history, high cholesterol or body fat percentage was the impetus for you to eat differently and move your body, regular check-ups via your chosen health professional will let you know if you’re on the right track. Good health isn’t just about looking fierce in your jeans, it’s about preventing chronic illness and disease down the line.

Monitor Your Emotional Health

Has there been changes in your confidence, happiness or self-esteem since you started making changes to your diet and exercise habits? Are you feeling positive and focused mentally and emotionally? If so, what an excellent morale booster that impacts an area of your life that numbers on a scale could never touch.

Gauge Your Daily Energy and the Quality of Your Sleep   emotional-health-300x200

Eating well and exercising doesn’t just impact the scale; it impacts your overall wellness. You may have found that your daily energy has skyrocketed or you’re sleeping sounder and deeper than ever before. What a fantastic way to gauge your success and keep you moving forward on the path to a healthier body.

Visit Eat Clean Health for additional information related to clean eating, balanced nutrition and a healthy lifestyle.


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Five Metabolism Boosting Tips

Ah, the ever elusive ‘fast metabolism’. Everyone wants one and some people think it’s as mythical as unicorns. While some people seem to be genetically, metabolically blessed, others have to work a bit harder to feel their internal furnace burning strong. These five metabolism boosting tips can help get you there.

Is it Chilly in Here?

If you lower your body’s temperature by just a few degrees, your body starts to burn more calories in its attempt to raise it back to a comfortable zone. Dropping the thermostat in your office or while you sleep to 66 degrees can help you burn more than 7 percent more calories than higher temps.

Get Spicy          HIIT-Workout

Spicy food can also mean a fat-burning metabolism. Capsaicin, found in peppers such as chili peppers, jalapeños and cayenne, has been shown to help people shred fat. Plus, it’s a tasty way to flare up your meals.

Clean Eating

No surprise here. The cleaner you eat, the cleaner your body burns fuel. Aim for organic, non-processed foods; the chemicals, added sugars and additives found in processed foods  and non-organic foods can negatively disrupt your hormones and slow metabolic functions.

Train Smarter

Instead of hour long cardio sessions on the treadmill, mix it up with HIIT (high intensleepsity interval training), which can save time AND increase your metabolism for a full 24 hours post-workout. The higher the intensity, the more rebuilding and calorie burning your muscles do after you stop; plus it’ll help create nice definition and tone in body muscle.

Sleep it Off

That’s right; the amount and quality of sleep you get directly impacts how effectively your metabolism burns. Lack of sleep and/or constant fatigue directly impact the hormones responsible for regulating appetite and energy use in the body. Aim for 8-9 hours of sound, restful nights and your overall health and metabolism will thank you for it.

Visit Eat Clean Health for additional information related to clean eating, balanced nutrition and a healthy lifestyle.


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6 Exercises to Torch 600 Calories

If you wear a heart-rate monitor (or any kind of logging gadget) during your sweat sessions, you know the thrill of looking down and realizing you’ve way overshot your goals. It’s almost like a mini-challenge: How many calories can you burn in as little time as possible.

If you weigh around 150 lbs, the 6 exercises to torch 600 calories found below will have you in-and-out and 600 calories lighter in about 45 minutes.

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HIIT: Full body muscle toning and plyometrics keep your heart rate high and your metabolism humming, not only during class, but for the remainder of the day as well.

Boxing: Sparring with a partner is an excellent way to get your heart pumping, the pounds dropping,  stress levels fleeing and your body sky-rocketing.

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Running: Always a winner, an 8 minute mile pace will have you completing a 5 mile run in about 40 minutes while burning off approximately 600 calories. Can’t you already feel the endorphins flooding your system?

Cycling: Indoor or outdoor, if you push yourself to go faster than 20 MPH, watch those calories melt off in record time.

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Cross Country Skiing: If you challenge yourself to go move between moderate and race pace, you can actually burn anywhere between 600-1200 calories an hour.

Hiking: Instead of getting intimidated, get serious about those hills on your favorite hiking trails. The steeper the incline the better, and if you’re wearing a backpack that weighs 10-15 lbs, even better!

 

Hiking

For personalized support and information related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health and look at the variety of nutrition plans, programs, detoxes and meal plans found there. And don’t forget to sign up for the Eat Clean Health  monthly newsletter.

 


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Top 8 Reasons to Circuit Train

Bored with your usual workout routine? Looking to take your fitness intensity up a notch? If so, perhaps it’s time to try circuit training, also known as interval training. If strength, weight loss, energy, and a powerful metabolism are on your to-do list, let these Top 8 Reasons to Circuit Train help you get there.

Less Time, Bigger Results: Combining strength and cardio work into 1 intense workout results in maximum results in minimal time. Yippee for your busy schedule!

2-in-1 Workouts: You’re probably used to choosing cardio or strength training when planning your sweat session. With circuit training, you get to do both. Cardio drills interspersed with muscle toning exercises equal an all-inclusive workout that leaves your body in top shape.           hiit-high-intensity-interval-training-work-out-3

Boost Metabolism: High impact circuit training encourages your body to move into high fat-burning mode, helping your torch fat in less time. Plus, the focus on muscle toning and strength keeps your metabolism soaring up to 48 hours after the actual workout.

Physical AND Mental Challenge: It’s easy to step into a standard routine at the gym. You know what machines and what exercises you’re comfortable with, and typically, that’s what you’ll do on automatic repeat. Circuit training forces you to engage muscles and focus your attention on specific tasks, which challenges and improves physical strength, endurance and excitement about the work at hand.

Time Efficiency: No more logging long, tedious sessions on the elliptical. Circuit training is specifically designed with efficiency in mind. Apply your body, challenge your muscles and move on to the rest of your day, looking and feeling great.

Intrigue and Interest: It’s easy to zone out during a workout, especially if what you’re doing isn’t exciting or challenging. The variety of exercises found via circuit training mean no 2 workouts are the same, which means you’ll constantly stay engaged and excited about the work you’re doing.

Play Around with Equipment: How many times have you by-passed new pieces of equipment at the gym, unsure how to use it or fear that attempting to use it will make you look like a gym novice? Circuit training eliminates that; trainers implement new tools and tactics into each session, helping you understand not only how to use the latest fitness tools, but also experience how they can and will improve your overall physical physique and performance.

Be a Bad-ass: Technically, this may not seem like a tangible result, but there’s something to be said for the mental and physical side effects of challenging your every part of your mind and body that leave you feeling confident, energized, lean and and quite honestly, just a titch invincible. Like anything else, the more you do it the more you’ll see improvements and growth in your skill and strength, which will undoubtedly make you feel like a bad-ass.

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There you have it. The top 8 reasons to circuit train. Now get to it!

For personalized support and information related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health and look at the variety of nutrition plans, programs, detoxes and meal plans found there. And don’t forget to sign up for the Eat Clean Health  monthly newsletter.

 


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5 Fun Facts about Muscle

Strong, lean muscles. We all want them, and we all know what we have to do to get them, but what about muscle itself? Here are 5 fun facts about muscles that will help you appreciate the power and strength of the muscle far beyond the basic anatomy.

  1. You already know that water is an essential part of overall health and wellness, but what about workouts? Muscles can be up to 70% water! That’s A LOT. Make sure to replenish what you’ve lost during your sweat session.image013
  2. It’s true, muscle burns more energy than fat. In fact, the average person can burn up to 50 extra calories per day for every pound of muscle. Yet another incentive to strength train.
  3. Take the stairs: Just one step engages nearly 200 different muscles in your legs. Tone your glutes, quads, hamstrings and more by pretending the elevator is broken.
  4. If you’ve been putting in serious time at the gym and the scale is going UP instead of down, fret not; muscle tissue accounts for approximately 35-40% of total body weight, so before you freak out, keep in mind your exercise intensity may indeed be the cause.
  5. Muscle memory is a real thing. Even if you’ve taken time off from training, as soon as you return to the gym, your muscles will recall previous exercise patterns, helping you pick up where you left off.

There you have it. Now you understand how complex muscles really are. Interesting, yes?

For individual nutrition planning, programs and support, please visit Eat Clean Health. And don’t forget to sign up for the Eat Clean Health  monthly newsletter, an excellent source of clean eating ideas and healthy lifestyle information.