I mean who doesn’t LOVE this subject?!?! Let’s chat…
Leptin is a hormone that is made in our fat cells, ugh! I mean we ALL have it, there’s no way to avoid it. But we NEED it…it helps us know when to shut off that hunger and when to stop eating, it’s a GREAT signal hormone for us. But the trouble comes when we are LEPTIN RESISTANT, which means we have no shut off valve. We dont know when to stop eating because there’s no signal to our brain to tell us that we have had enough. And OFTEN times, Leptin reststance and Insulin resistance go hand in hand…they’re buddies 😉
BUT here’s the great part…we can actually RESET our Leptin levels in our body 😉 Kinda cool, right? And it doesn’t take anything CRAZY to do so!
When you are first trying to reduce Leptin resistance, it’s super important to start with Insulin…because again, they go hand in hand. And if you’ve read much or checked out my FAT LOSS PROJECT then you know that the best way to do this is to reduce your starchy carb intake. We do that by reducing processed foods and keeping an eye on how much starch we ingest through bite measurement (no crazy weighing or anything like that!) Learn more at my FAT LOSS PROJECT.
But guess what else raises insulin? PROTEIN! Yep, so those eating super high protein diets and low carb MIGHT not be getting the full benefit. Because higher insulin means higher leptin which means more hunger and no limits.
So let’s talk about HOW we can actually get our Leptin in check, what will that actually take for us to do??
Now, all of these tips and strategies come with the assumption that you are getting regular exercise too! You can’t expect your body to magically burn fat with zero movement 😉 There’s no perfect solution, and no one size fits all equation, but by just doing a few things you can help your body reset itself naturally and feel amazing!!! Eat more whole foods, take in higher percentage of fat and lots of veggies, carb up once a week and REST!!!!
Want to learn more on how YOUR body can turn into a fat burning machine?!?! Start by downloading my favorite recipes HERE!!!
I can’t tell you how many times I have been asked, “When is the best time to exercise?”
When do you prefer to workout?
And are you getting the MOST out of those workouts that you possibly can? Are you burning fat during your workouts?
I remember a few years ago when I was really getting into CrossFit, I loved working out mid-morning or early afternoon. I found that I was able to lift pretty heavy and I felt like my endurance was pretty great. When schedules changed and I could only go at 5:30am, I realized that I wasn’t able to lift quite as heavy anymore…I was still pushing myself and doing all I could but when I went to do a 1 rep max on my back squat I hit the floor and couldn’t get up with a weight that was far from my 1 rep max I had done previously.
This left me assuming that early morning workouts are NOT the best time to workout, but maybe that’s just for me personally? Is that across the board or just me? Well, here’s what I have found during my journey of discovery…
Every person is different! Some thrive on early morning sweat sessions while other would prefer to be dowsed in ice water to getting out of bed for that. If your muscles are tight and unresponsive in the morning and you can’t seem to get past that, then maybe early mornings aren’t the best for you? But if you are working out later in the evening and it seems to be disrupting your sleep schedule, then you might want to reevaluate if that’s the best time of day for you to be sweating it out.
Here’s the deal though…our body’s core temperature increases throughout the day and peaks mid-afternoon. So if you are pushing weight around in the afternoon, chances are you might have more strength and endurance peak at that time of day. The benefit of this is that your chances for injury are lower when your body is warmed up completely 😉 Not to mention that our testosterone is at it’s highest while cortisol is at it’s lowest in the afternoon…and you KNOW that gets me all excited, lol!!! Our bodies need that testosterone for optimal strength while we need our cortisol levels low to keep our fat storage at a minimum.
BUT what about the early morning benefits? One of the biggest perks is the ease of an early morning workout…you’ve heard the phrase “workout early before your brain figures out what’s going on’ and I can’t tell you how true this is!!! If yo workout first thing in the morning, you don’t have time for excuses to get in your way or unexpected events happening in your schedule. AND the part that’s pretty great for those of us looking to burn fat, there’s some studies that have shown greater fat burn for early morning workouts versus later in the day.
So what do I tell people who ask me the best time to workout? My answer is always…when you will actually do it!!!! Our bodies will adapt to a regular workout schedule and we will eventually be at our peak performance when we stick to it! So pick at time that is BEST for your schedule, that is a time when the LEAST amount of distractions can happen and a time when you WILL DO IT 😉
I know, it sounds like it would TOTALLY not be approved as a figure friendly meal, right? But it is!!! It’s higher in fats and literally NO starches which is a total win when eating for Fat Loss in my book 😉 And when’s the last time you had FRIED anything and it was ok for you? I mean I’ve never had fried cabbage until the past year but it’s actually REALLY good! So here’s you a super simple meal that is husband approved
For the patties:
1 pound ground beef
4 oz feta cheese crumbles
1/4 tsp ground black pepper
1 Tbsp Olive Oil
1 Tbsp butter
For the sauce:
1 can unsweetend coconut milk
**make sure the coconut milk is in a can and does not have a strong ‘coconut’ flavor!!! If you’d rather use heavy whipping cream go for it (use about 1 1/4 cups) but I just don’t do much dairy.
2 Tbsp Tomato paste
Salt and pepper to taste
For the Cabbage:
1 small head green cabbage shredded
2 Tbsp butter
Mix ground beef, egg, feta, salt and peper together in large bowl
Form into 4 patties
Heat Olive Oil and Butter on medium-high
Cook patties until thoroughly cooked
While meat is cooking, whisk coconut milk, tomato paste and salt/pepper together
Poor sauce over patties when they are almost done
Boil for a few minutes until desired consistency
While meat is cooking, fry the cabbage by heating the 2 Tbsp butter over medium-high
Add cabbage to melted butter for about 15 minutes, stirring often
Serve Patties and sauce over fried cabbage
Oh, and here’s the coconut milk that I prefer to use in my recipes that I swear by!!!
There’s SO much that goes into the equation of weight loss and your energy…how many calories you’re getting in, what KIND of calories you’re taking in, the timing of your eating, what type of workouts you’re doing, how much sleep you’re getting, I mean the list goes on and it’s a big ole puzzle of trying to fit all the pieces just right. So, let’s talk just ONE of those pieces for right now…
Ok, you’re working out 6-7 days a week, going as hard as you possibly can, pushing past your limits, lifting heavier than ever…so why aren’t you seeing results? Why are you feeling crummy when you’re supposed to be feeling BETTER?!?!
When you are working out THAT hard and not giving your body a break, there are a few things happening. Bottom line is that you are over training. And here are some things happening:
So what’s the solution? How can we make sure that we ENJOY our workout journey while also SEEING results and FEELING great?!?!
REST!!!! Say what?!?! Yep, not kidding. Here’s some ways to do that:
If you can start doing some or even ALL of these things, not only will you start to FEEL better but you’ll also start to get a hold of those cravings and even start to notice some fat loss. Think of the alternative…keep killing yourself in your workouts and not seeing or feeling results OR take some advice to help your body recover and see and FEEL pretty dang amazing.
I know which one I ’m picking!!!!
Sometimes it’s SO dang hard to make changes…whether it’s in our fitness routine, our health, our careers and even our relationships. So HOW can we make those changes once and for all?!?!
I recently shared my secret to making those changes…
Now, I say this BUT we can be inspired to take action by others…our kids, friends, loved ones, etc. So don’t get the 2 confused 😉
Look, I get it. I know it’s not easy to make changes!!! BUT one thing that can always help is making sure that as you work toward life changes you are also working on growing as a person. And HOW? Check out my post HERE for more on that…it’s more on my own personal growth journey!
Make sure you have joined my FREE community where you can get all the support you need for those changes you might be seeking!
Let’s be real for a minute…if you would have told me 8 years ago that I would be a ‘personal development junkie’ I would have told you that you have lost your mind!
I mean in my mind, that stuff was only for the really screwed up people, those who were about to fall off the deep end and needed some serious help…over in the ‘self help’ section of the bookstore. Little did I know how LIFE CHANGING it could be…and would be for me.
You see I joined in on a team where one of the cornerstones for success was daily personal development…what I realized later was that it was more about personal GROWTH than anything else and that it truly is a JOURNEY. Starting this is something that won’t ever have an end point, I mean it’s not like you wake up one day and are like, “yep, I’ve arrived! I ’m totally the person I want to be now and am 100% perfect and don’t ever need to work on myself again!” NO!!! But I won’t lie, that’s what I THOUGHT was supposed to happen! I thought the heavens would part and lightening would strike and all of these amazing changes would happen and my life would be changed.
I don’t care if you read, if you listen or if you watch, but you NEED to work on you…it needs to be as important as getting in that 3rd meal of the day! You NEED to always be growing yourself. When I first started, it was just listening to audio books in my car (my Ford minivan that I sported around town…don’t be jealous!) while I was traveling from doctor’s office to doctor’s office during my pharmaceutical career. As it became more important to me, I started carving out more time in my day…I ’d get up earlier in the morning just to have that time because I CRAVED what it gave me.
Maybe for you it’s 5 minutes of listening on yoru commute home after dropping your kiddos off at school; maybe it’s the drive to and from work; maybe it’s with your headphones on while folding laundry; maybe it’s through a speaker in your shower (I do this!); maybe it’s getting up 10 minutes earlier or going to be 10 minutes later; maybe it’s reading in the bathtub….I don’t know what YOUR personal solution is, but I encourage you to make it happen!!!!
And as you get started, here are some of my favorite resources totally in random order:
THE MIRACLE MORNING…if you never read another book, please just read this one!!!!
Ummmm…that title might be the most contradictory thing EVER!!! But I mean, let’s be real, isn’t that life? We are stressed, tired and anxious yet always trying to be a better at this whole mom gig that we have going on!
Last night as I was putting my daughter to bed I was thinking back on the day and how I had been short with her while doing her homework and had lost it a couple of times (ok maybe more than that!) just between the time they got home and dinner. Where did I go wrong? Why was I so aggravated? What annoyed me so badly? Why did I have no patience?
So let’s talk strategy! Between wake up time and breakfasts and getting lunches packed and yelling for everyone to get ready and school drop off and errands and work and husband and practices and games and dinner and homework and bedtime (holy moly why is bedtime the WORST?!?!)….OMG!!!!! That stresses me out just writing all of that, but that’s truly what we have going on in our lives and it’s accepted as the norm!
I am NOT an expert in this area just to be clear, but I AM just like you. I’m just a mom trying to juggle it all but quietly praying at night to help me be better. To give me more patience, to teach me more grace, to let my kids know how much they are loved. And it’s a daily struggle y’all. But here are 5 TIPS for the ways I personally TRY to do better and what might help you too 😉
1.PRAY…and pray often!
I can’t tell you how much this make a difference. Granted sometimes this is hard for me…hard to find the words and to ask the ‘right’ thing, but then I think on it and there is no right way! It’s just sharing what’s on my heart and literally asking like a child myself and needing guidance. But also not just praying about my parenting but for ME…to learn to take the time I need for me, to carve out my quiet time, to do the things I know will make me better for THEM!
2. Compartmentalize…is that real thing?
See I work from home…and when I’m in the zone, I am IN THE ZONE!!! And I don’t want to stop! So then when the kids come barreling in the door right when I’m totally on a roll, it throws me off and I get so irritated and short with them. But why? What did they do? NOTHING! So I’ve learned that the best thing for me to do is to simply have a buffer of time set. So setting a timer about 15 minutes before they walk in when I HAVE to shut it down, has been pretty helpful. Do I stick to it all the time? Nope. And I regret it every single time!!
3. My time…that’s laughable right?
No but seriously…I used to get up every morning at 5:00am and have my coffee while I read my devotion and prayed and journaled and read a book. Well about a year ago I had a new bundle of joy join our family and have never quite gotten back to that routine. So I’ve learned it doesn’t HAVE to be at 5:00am but it DOES have to take place at some point. Maybe it’s during that 15 minute buffer before kids get home? Maybe it’s in carpool line? Maybe it’s on lunch break? Maybe it’s on the drive to work or home from work? Maybe it’s in the bathtub at night? I don’t know where that could fit in for you, but I’m here to tell you it’s HUGE and we need it!!!
4. Let go of PERFECT!
Did you find this post on Pinterest? If you did, it’s not because you were searching my craft boards that’s for sure, lol!!! I’m the FURTHEST thing from a Pinterest Perfect Mom that God ever created, lol! But I do struggle with perfectionism. It’s been a battle I’ve fought for a long time and it comes out in my parenting BIG TIME. Wanting to stick to the routine 100%, not letting go if we get off schedule, freaking out when the house is a mess, losing my ISH when things aren’t totally the way I have them scripted in my head…any of that sound familiar? And who am I trying to do all of that for? It dang sure isn’t keep my family any more peaceful, lol! So I think it’s REALLY important to make sure that we let go of that whole perfect mom thing and give ourselves some grace. Allow for room in the schedule to just let things happen and for mistakes to be made.
5. SWEATING…when I typed that it came out as swearing, lol! Coincidence??
Yep, one of my BIGGEST things I have to do to keep my mental clarity! And let’s be real, I don’t have a lot of clarity, so I need to hang onto every bit I can grab! Getting in a great workout does a few things for me…it makes me FEEL better about myself, it releases my anxiety ridden mind, it helps me feel strong, and it just makes me BETTER. I swear that if it weren’t for working out, not only would I be addicted to donuts (maybe I am anyway?) but I would also be a raving lunatic….yes, worse than I already am. And did you know that one of my favorite parts of what I do is helping other moms feel the same? It’s not about the 6 pack or the ripped biceps…it’s about the confidence and the peace that fueling the body brings. If you need some guidance in this part, THIS is where I’m more of an expert, lol 😉 Click the image below or go HERE and let me help you find what might be the best for you!
More than anything, know that you are NOT in this alone!!! Heck I have full tribe of moms just striving to find more balance and be the best they can be…you can join us by going HERE !!!!
Intermittent Fasting is all over the place these days…I’m sure you’ve seen it or heard of it, right?!?! It’s a top google search, there’s tons of articles on it AND it’s a trending hashtag on social media #if #intermittentfasting
So what’s all the hype about? Is it a fad? Does it really work?
When I first started running accountability groups almost 7 years ago, I ran a 5 Day Lean Out…in this, I would coach people to start in a 12 hour eating window and try to get down to a 10 hour eating window by the end of our 5 days together. And guess what I was coaching them on? INTERMITTENT FASTING!!! Why? Because it works.
Intermittent Fasting is an advanced Fat Loss technique in which you choose an ‘eating window’ that fits your lifestyle. And eating window is simply a window of time when you fit all of your calories in. For example:
12 hour- you break your fast at 6:00am and you have your last meal of the day at 6:00pm
10 hour- you break your fast at 8:00am and you have your last meal of the day at 6:00pm
8 hour- you break your fast at 10:00am and you have your last meal of the day at 6:00pm
What works for one may not work as well for another, so it’s about playing with it and see how YOU respond best. And a lot of times it’s a personal preference and finding what will fit best for your lifestyle…and that’s a huge part of having success is when something can fit into your lifestyle. Because if it doesn’t fit into your lifestyle…then you’ll quit!!!! Intermittent Fasting can easily fit into work and family lifestyles.
But how does this help with weight loss and specifically FAT LOSS? It all goes back to insulin levels. When you fast, you have a limited amount of time that your insulin actually rises which is one of the key determinants in whether or not our bodies are burning fat. Any time our insulin spikes, it triggers fat storing. And for even BETTER fat loss results, lowering your starch intake is a big plus!
PLUS if you combine an Intermittent Fasting schedule with heavy lifting and interval training, you will preserve muscle mass and drain glucose stores which means better fat burning environment for your body.
Intermittent Fasting is NOT a new trend though. Think back to paleoithic times…they did not eat all day long and all night long. They would eat when they would actually FIND food to eat, right? And if you think about it, they were muscular and very lean! Granted I wasn’t walking around back then but I did take history in school and I have seen pictures 😉
One concern I’ve heard from those I work with is that when you stop you’ll gain weight BUT I think that’s a thought that can be debunked. Because it’s important to remember that with Intermittent Fasting you are NOT restricting your caloric intake any more than you would be in a regular type of ‘diet’. You are simply adjusting the time frame in which you have caloric intake. So if you are on a 1700 calorie a day plan, you would simply have those 1700 calories within your eating window instead of throughout the day sporadically.
Another thing to take note of is that Intermittent Fasting can help you be more mindful and purposeful with your eating. Rather than eating just to eat, you will be eating when your body signals it needs fuel and you will be paying attention to if it’s the right time or not according to your personal plan.
One thing I love doing is helping people to find their Healthy Solution! It’s a personalized formula and not everything is a one size fits all. Make sure you click above to take my assessment and let me help you come up with YOUR healthy solution too 🙂
That’s right…the Instant Pot is supposed to be totally fail proof for these amazing recipes we see all over Pinterest and social media, right?!?! Well I went ahead and proved that theory wrong…you’re welcome!
My goal was to make this ‘Chicago Beef’ that my husband likes…I mean it has like 3 ingredients so how could I screw it up?!?! Well, I did! After the time went off, I did the ‘quick release’ (yep, learned that cool new lingo since buying into the Instant Pot cult, lol!) opened the lid and the meat was as tough as leather! So, in the midst of my frustration and realizing that I needed dinner done like NOW…I put that lid back on and reset the timer. After about half of the time, I shut off the heat, let it sit for a few minutes and opened opened up the lid…with complete and utter anxiety that it STILL wouldn’t be done! But luckily and thankfully it was UH-MAZING!!! So I shredded the meat, put it back in the cooker and served it on up.
Since I did the trial FOR you, I’ll go ahead and give you the version that worked for me 😉 Now I will say, i have the knock off version because I mean when you get a total steal on Amazon for cyber Monday, it’s just the right thing to do!!! See below the one I have…and it works AMAZING!!! You can order it here!!
1-1/2 pound chuck roast cut into about 5 large chunks…season with Himalayan salt and pepper
1 jar pepperoncinis with juice
1/2 onion sliced
3/4 cup beef broth
3 Tbsp oil
Heat Instant Pot on saute setting
Add oil until hot then add meat and saute until each side is browned
Put setting to Stew/Meat
Add in pepperoncinis, onion and broth, put lid on and cook
The timer should set to 35 minutes, but I would increase it to 50-60 minutes
When timer goes off, let it sit for a few minutes…then enjoy the heck out of your hard work!!!
P.S…I served over Cauliflower rice and it was a hit! Hubby even got seconds 😉 It’s traditionally used as a filler in a sandwich, but of course for the Fat Loss Project this is a WAY better fit!!! All I did was buy a back of riced cauliflower, heat up 1 Tbsp of butter and saute. SO SO SO easy and totally delicious!!
2 words that were spoken at a funeral a couple of months ago that totally spoke to me. So much so that I just could not get them out of my head. I couldn’t get them off of my heart. And I couldn’t ignore this stirring I feel.
I’m not good at it. I’m not good at being where I am and being absolutely 100% joyous with right where I am at all times.
I compare. I compare to those that have more than me…a better business, better health, happier appearance, more success, better car, bigger smile, less stress…the list goes on.
I am ‘with’ my kids A LOT, a whole lot, I’m mean I’m a WAHM so I’m here a lot. But am REALLY here? No. I’m not. I have a million and one things in my head and lists for miles and to do’s that don’t quit and commitments that haunt me and my mind never stops. So sure I’m there but not REALLY.
I love my husband more than anything on the face of this planet, he’s my absolute favorite person ever. But I’m 1) human and 2) a woman so therefore I know I don’t show it enough. I know that he leaves some days and I’m so dang irritated with the fact that his shoes are what I tripped over and his cup from the day before is still sitting out and the trash is overflowing and the list I had for him hasn’t made progress in months and I’m taking note of every single one of these so that I can store them until I totally blow up.
I have faith. I believe. I have a relationship with the Lord and I love spending time in His word. But lately i have many days that other things take priority, that I say my prayers with the kids and that’s about all, that I think about my spiritual journey but have too much going on to focus on it.
Why does it take a tragedy for us to be so incredibly grateful for our place in this world?
Why can’t we live every day with an overwhelming sense of gratitude and joy?
Why can’t we always be the best version of ourselves?
Why can’t we be more present with those we love and cherish?
Why can’t we give this life ALL we have?
Think on it. How can YOU apply those 2 words to your life???
My hope and prayer is that this post will reach as many people as possible…Because this is the good stuff, this is the real stuff, this is the life changing stuff! Better than a before and after, better than a great recipe, better than a workout video…this is something that we ALL need. And even though the circumstances were not ideal, I was so blessed to hear those words today ❤