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How to Overcome a Weight Loss Plateau

How To Overcome a Weight Loss Plateau
Are you constantly exercising, dieting, and still can’t get past your weight loss plateau?!

 

Here are some tips on how to manage this:

1. Weight gain does not mean fat gain.  Assess the food you are eating because calories are not always the cause of weight gain. Sometimes bloating can come from too much sodium, or being a bit constipated or backed up. If you eat more whole foods and less processed foods, you can reduce your sodium intake and increase fiber intake to flush out the added weight rather quickly.

2. Nutrients you are getting – are you missing something from your diet? take multivitamin or supplement if you are lacking.

3. How much water do you drink?  If you are dehydrated you can easily overeat or your body will hold more sodium, again creating a bloated unhappy feeling with potential weight gain. Cleansing can help get rid of toxins, so drink your water at every meal and consider a 3-day Shakeology Cleanse or Thisilyn Cleanse. (I have had positive results with both of these, but no I do not sell them).

4. Take multiple measurements – body fat %, circumference measurements, and the scale. Don’t always rely on one number because you could making improvements in one place and not another!  The scale is sometimes a false reading of your true progress and can make you think you are getting fat when you are actually losing fat, holding water and/or building muscle.

5. How hard are you working? Increase the intensity of your workouts to burn fat faster, such as high intensity interval training or HIIT workouts.  Lifting heavier weights can also increase your metabolism for up to 36 hours.  Walking or jogging for an hour can be a waste of time if you aren’t burning fat. If you want to know why click here.

Written by Kelly Gibson on November 30, 2012

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Comment with how you plan to fight through your next weight loss plateau!

Kelly Athletics LLC: NASM Certified Personal Trainer | Tempe Arizona | Mesa Personal Training | Tempe Boot Camps | Boot Camp Classes in Arizona | AZ Fitness Trainer | Exercises for Women | Workouts for Fat Loss | How to Burn Fat | Easy Exercises for Weight Loss | Vegan Diets and Plant Based Dieting | Vegan Nutrition | Am I Lacking Nutrients on a vegan diet | Overcome Weight Loss Plateau | Cleanse and Detox | Former Team Beachbody Coach 2012 | Need more help with your diet? Try Nutrition Coaching today!

 

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Benefits of CHOCOLATE this Valentine’s Day!

Benefits of CHOCOLATE this Valentine’s Day!

So you’ve heard all the bad things about chocolate, like how it is high in fat and sugar and will make you gain weight if you overeat it… But, if you take away the dairy and the sugar, you might actually have a healthy product!  Let’s take a look at the benefits of chocolate in it’s most valuable ingredient: cocoa.

Cocoa Powder comes from the cocoa bean, grown on cacao trees mainly in South America.  Raw Cocoa is a nutritious plant that contains several minerals like calcium, copper, magnesium, phosphorous, potassium, and zinc. (Sounds like the benefits of chocolate could mean good for your bone health… Now we are onto something!) Not only that, but cocoa powder by itself contains almost 20% of calories from protein!


Image by http://www.nutritiondata.self.com/

Cocoa powder can be used in so many ways!  I like to come up with healthy ways to eat food we like, especially chocolate!!  Here is a 3-ingredient cocoa recipe that you can try for  Valentine’s Day:

2T cocoa powder
1/4 cup sunflower seeds
1/4 cup dried pitted dates

Instructions: Use a food processor to mix all of the ingredients together, then shape into cookie balls. No baking required. (This was a favorite in our first Vegan Challenge!)

I have so many more chocolate-y ideas! Join the Vegan Challenge for more cocoa-based recipes and you can experience all the benefits of chocolate! Contact Me for More Info:

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Homemade Almond Milk and Almond Crackers

almond meal crackers

Finally, A Two-In-One Recipe for Homemade Almond Milk with no wasted leftovers! No second guessing.

Homemade Almond Milk Ingredients:

  • 1 cup raw almonds, soaked for 8 hours
  • 3 1/2 cups water, filtered
  • 4 raw dates, pitted
  • 1/2 tsp almond extract + 1/2 tsp cinnamon
  • 1 pinch of salt
ninja and nut bag
You’ll need a nut bag and food processor, something like this.

Instructions: After preparing the above ingredients, all you need to do is mix the ingredients on high-speed for at least 1 minute in a food processor until smoothe. (Then, convert to a blender if you want to extract more homemade almond milk.) Use a nut bag to strain your homemade almond milk mixture into a medium sized bowl, as pictured below.

homemade almond milk
Homemade Almond Milk, strained into a bowl. It smells and tastes wonderful!

 

Squeeze any remaining liquid from the nut bag until most of the milk is strained into the bowl.  Pour milk from the bowl, into a sealed tight bottle (like below) and store in the refrigerater for up to 5 days.

homemade almond milk bottle
Here is what this mixture looks like in a gallon jug. All you need is a a 32oz bottle! If you want more homemade almond milk, double or triple this recipe.

Once you store your homemade almond milk in the fridge, immediately move onto the following recipe.

Use your Remaining Almond Meal for these Delicious Crackers!

almond meal crackers
The most delicious cracker recipe in the entire southwest 😉

Sweet and Salty Almond Cracker Recipe:

  • Leftover Almond Meal from the above Homemade Almond Milk recipe
  • 1-1/2 T Sesame Oil
  • 1 tsp basil (for basil lovers like myself 😉 )
  • 1/2 tsp Italian Seasoning
  • 1/2 tsp sage
  • 1/4 tsp thyme

Instructions: It doesn’t get any easier than this!  Preheat your oven the 375, then mix all of the ingredients together with a spatula. Place parchment paper onto a baking sheet, and use the spatula to flatten out your cracker mix into a 1/4″ thick paste across the sheet (careful to keep the corners and edges 1/4″ thick as well). Form the paste into a nicely shaped rectangle.   Once you complete this, carefully use a sharp knife to press down into the paste to create square crackers!  (If you slide the knife too quickly, the almond meal may crumble!) Now they are ready to be baked for 8-10 minutes.  Keep an eye on it to make sure to pull out the dough once the edges start to brown.

homemade almond meal crackers
sweet and salty almond meal, sliced into square crackers onto a baking sheet

There you have it! A homemade almond milk recipe with no leftover waste! Complete with sweet and salty almond crackers for the win! And trust me they’re so good you won’t want to leave any behind 😉

almond meal crackers
After your first bite, you will be thinking about your next batch!
almond meal cracker crumbs
The Crumbs are All that is Leftover From this Recipe!

There’s no better way to make Homemade Almond Milk and Almond Meal Crackers 🙂

Created by Kelly Gibson from Kelly Athletics LLC.

Contact Me for More Dairy-Free Recipes or Info about Plant-Based Nutrition Coaching:

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Kelly is a Vegan Personal Trainer and Plant-Based Nutrition Coach, with over 4 years of experience creating plant-based recipes.

These recipes are inspired by:

    1. YumUniverse
    2. OhSheGlows

 

 

 

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What Supplements Should I Take to Lose Weight?

What Supplements Should I Take to Lose Weight?

I am a Certified Nutrition Coach in Tempe Arizona and I get this question all the time. In fact, I’ve had clients come to me saying that they specifically sought me out because every other Personal Trainer recommends supplements that they do not care to take, and tries to push product and meat-based diets on them. Luckily, as a Personal Trainer who runs my own business, I have chosen to NOT sell supplements for my own benefit. Instead, I promote good healthy products found at the grocery store that don’t make me a dime; the results sell themselves! Ask what supplements should I take to lose weight?

Simply put, supplements are not the (only) answer to your weight problems; 99% of the time, they are gimmicks and not necessary. And a lot of the time, nutrient-based supplements are taken without need. For example, drinking a protein shake when 35% of your calories already contain protein from food. If there is not a defined problem that yields a need for supplements, you probably should not be taking supplements. For example, if you have a known or suspected deficiency that cannot be treated with food, a supplement would be beneficial. If you are taking Garcinia Cambogia supplements because Dr Oz recommends it this week, you might be using supplements as a “diet pill”.

what-supplements-should-i-take-to-lose-weight
What supplements should I take to lose weight? Book an appointment to find out!

There are certainly times where adding supplements and foods to your diet can actually help trigger weight loss, but not usually. If you want to achieve long-term health where you don’t have to try a new supplement every month, it’s time you start working on your nutrition. Specifically, I recommend a whole foods plant-based diet, because you get all the nutrients you need from natural plant-based foods – not from pills. Of course, if you don’t have access to certain nutrients such as sufficient sunlight, you might need to supplement with a Vitamin D tablet daily. Check www.cronometer.com to log your food for a few days to see what nutrients you might be missing from your diet. If you can’t get enough omega 3 fatty acids, for example, you might want to try adding a whole food source of omega 3s (like chia seeds) or consider a daily omega 3 supplement.

For more information on how you could benefit from supplementing or choosing a whole foods plant based diet, get ahold of your Tempe Personal Trainer (Kelly Athletics) who can help you plan a proper diet. I offer online skype and in-studio Nutrition Coaching. Stop falling for the marketing schemes and get healthy with me!

 

If you’re still wondering “What Supplements Should I Take to Lose Weight?”, try Nutrition Coaching with Kelly Athletics to find out!

Written by Kelly Gibson on Aug 25, 2014

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