Misconception of Waist Trainer

Many women often look for easy ways to lose weight. One of the most common ways that women think of are wearing waist trainers. Yes when you are wearing them you may see results but often times there are many things happening to your body that you do not know about. Below I want to make you aware of the things happening to your body when you have these waist trainers apart of your daily routine.

#1 Harmful to your organs

Permanent stress on your waist can damage organs such as your intestines, liver, stomach, and kidneys and move them into unnatural positions.

#2 Causes Dehydration

Heats up your core leading to excessive sweating. This can give the appearance of temporary weight loss but it’s just a loss of water and the increased likelihood of dehydration.

#3 Skin Irritation

Wearing a waist trainer for extended periods of time leads to excessive sweating which causes chaffing and rashes. These can lead to infections over time

#4 Acid Reflux

Compressing your mid-section and stomach can increase your chance of heartburn and indigestion. This is not only painful but can lead to permanent erosion of the walls of the esophagus

#5 Mental Health Issues

The slimmer appearance while wearing a waist trainer will only lead to frustration and psychological stress in the long run. It’s easy to see why they become addictive when people feel they need to wear them all the time.

#6 Weakened Core

Atrophy of abdominal muscles over time as you are essentially wearing a giant constricting belt which reduces the need to keep your ab muscles tight.

Benefits of Apple Cider Vinegar

Apple cider vinegar is one of the most popular types of vinegar that we know of in the health community. It it known to have all types of benefits which have been proven through science. These benefits include weight loss, reduced cholesterol, lower blood sugar levels and symptoms of diabetes. Here are some health benefits of taking apple cider vinegar as a supplement.

#1. can kill many types of bad bacteria

Vinegar can kill pathogens including bacteria. Traditionally it has been used for cleaning and disinfecting, treating nail fungus, warts and ear infections. It has also been used as a food preservative, so if your looking for a way to naturally reserve your food then apple cider vinegar can be highly useful.

#2 Lowers blood sugar levels and fights diabetes

Type 2 diabetes is characterized by high blood sugar levels either because of insulin resistance or the inability to produce insulin. Also high blood sugar can also be a problem in people who don’t have diabetes. The most effective way to keep your blood sugar in the normal range is to avoid refined carbs and sugar but also taking apple cider vinegar can have a powerful effect. 2 tables spoons of apple cider vinegar before bedtime can reduce fasting blood sugar.

#3 Helps you lose weight and reduces belly fat

Apple cider vinegar can help you lose weight. Some studies show that their is an increase so the amount of weight that you would potentially lose will almost double when consuming it with a meal. Overall it is a useful weight loss aid but along with this you should be working out regularly.

Although it is not clear for the direct link that promotes the weight loss some suspect that properties in apple cider vinegar interfere with processing starches and starches are bad carbs (Breads potatoes). Because apple cider vinegar also promotes high blood sugar after it’s intake that leads to the reduction of craving sugary snacks.

New to the gym?

When a lot of people first start going to the gym including myself I noticed that I was worried about what others thought of me. I was always concerned about how they would look at me or if I did a specific workout wrong I thought they would judge me. I literally would skip certain workouts because I was scared of messing up. I often find that this is one of the main reasons that people will not workout. Some of the things you might think are

I don’t know what kind of clothes to wear.
I don’t like the way I look
I’m so awkward. I’m afraid I’ll trip, or not know how to use a machine
What if it’s crowded and I have to stand around waiting to use the equipment? I’ll feel so uncomfortable.
I don’t want anyone to talk to me

If you find yourself in this situation today I want to put an end to all of this and help you become confident in yourself. Here are some tips that I want you to follow so you can overcome this fear.

#1. Never care about messing up during your workout.

I know this is harder than it sounds but this is something that I want you to put into practice. The only way to get better is if you mess up. When I first started seriously training I would go to the gym and always look around at everyone who was there before I started working out. I wanted to go to the space or corner where nobody could see me so I could get my workout in. But one day I realized that the people that are at the gym don’t care about what I’m doing, they are focusing on themselves so I thought why am I so focused on them and not myself? And that is when I started going to the gym confidently and didn’t care about what they thought. If I had to do a box jump and I fell I got right back up and did it again.

#2. Come to the gym with a plan

Your lack of confidence when it comes to working out can often come when you do not have a set goal or plan in mind. I used to go to the gym and literally copy what I seen other people doing and have wrong form and almost hurt myself. Having a set plan will eliminate all of this and you will be more focused when you are there. I found myself writing out my workouts in a notebook and after I complete each one literally crossing them out so when I finished I can look back and feel good about what I accomplished. It was always a mental thing for me. So never come to the gym not knowing what you want to work on. Always have a plan

#3 Be comfortable being uncomfortable

A lot of times when people workout they only want to do workouts that they know that they are good at. When the trainer says lets go run some stairs, they tend to shy away from something like this because they worry about tripping and falling so they are not comfortable. I want you to start putting yourself in positions where you have to adapt with being uncomfortable. Whether you hate speaking and you tell your boss you want to present and lead the meeting at work or if you are uncomfortable meeting people, the next time you are going out with friends I want you to introduce yourself with ten new people and get their names and carry on a conversation with them. You will soon realize if you practice this and step out of your comfort zone, you will become comfortable and confident within yourself.

I hope this article is helpful and you will break you out of the fear of being nervous to workout! Love you all

Coach Q

Ever wonder about trying a Vegan diet?

Vegan diets are known to help people lose weight, but they are also many health benefits as well. A vegan diet helps you maintain a healthy heart. Also, this diet can help offer some protection against type 2 diabetes and some forms of cancers.

Benefits of having a vegan diet:

You will have to eliminate meat and animal products from your diet completely. This may be a struggle for some people at first but eventually, your body will be able to adapt to it. Also, with the vegan diet, you will need to start eating more vegetables than you were consuming before. This is key because you will start to intake more nutrients. The majority of the foods that you will be eating is grains, fruits, vegetables, beans, peas, nuts, and seeds. Also, vegan diets tend to be richer in potassium, magnesium, folate and vitamins A, C and E.

Another benefit of going vegan is that you lose excess weight. When you are not consuming junk food and start having your source of protein be from plants, you will start to notice your body lose weight. Many of the animal-based foods are high in fat and calories so eliminating them may help you lose excess body fat as well.

It is also known to lower blood sugar levels and improve kidney function. This is a very good thing because this will lower your chance of developing type 2 diabetes. Also, the substitution of plants for meat protein can reduce the risk of poor kidney function.

Think of some of the strongest animals in the world, from elephants to the rhino to even some of the biggest dinosaurs on earth, all were plants eaters! So, the myth of you only get protein from meat is completely FALSE. Going vegan can be one of the most important decisions you can make in your life concerning your health.

5 drinks to help you lose weight

The secret to losing weight isn’t just what you are eating but it is also about what you are drinking as well. A lot of drinks such as soda, fruit juices and energy drinks can be loaded with sugars that can hinder your weight loss strategy.

Here are five drinks that can help you while you are on your quest to lose weight

The first drink as we obviously should know that is the most beneficial is water. The average human should consume at least half of your body weight. So if you weight 160 pounds then you should drink at least 80 ounces of water depending on your level of activity and water loss in a day.
Vegetable juice is the second drink that will help you. When Consuming this I suggest looking up different vegetables that are beneficial to you because using the wrong ones will make you grimace and you will not have a good experience.
Unsweetened tea, along with green tea has been proven to help increase metabolism and speed up weight loss. You can also try hot tea with a bit of honey for a low-sugar sweet drink
Black coffee has been show to help weight loss. It is calorie free and it also has accelerators for weight loss like chlorogenic acid. When black coffee is consumed post dinner it slows production of glucose in the body.
Sub in skim milk for whole milk, it is a great source of lean protein and will also save you calories and fat.

Try this for a few weeks contact me if you have any questions.