Use it TO Lose It

The other day, I was thinking about the saying “Use it Or Lose it”. Millions of people in the U.S. are attempting to lose weight.  So, I propose this new saying: “Use it TO Lose It”.  Contrary to popular belief, weight loss comes out of losing FAT.  Therefore, it is essential to build habits and train your body to burn body fat.  Fat is necessary in our bodies for structure & other functions.  Our bodies store extra fat that we eat and do not use.  So, we need to train our bodies to use the stored fat as energy.  How does one do that? Healthy eating and exercise!  Here are some tips to begin burning that fat!


  • Drink plenty of water
  • Eat healthy fats- nuts, seeds, & oils
  • Eat more fibrous foods- fruits, vegetables, & whole grains
  • Limit foods high in sugars & saturated fats
  • Eat more protein- lean meats, dairy, and eggs

Also, exercise!  Certain exercises utilize fat more than others:

  • High intensity interval training
  • Weight lifting
  • Alternating between sprints & jogging.

These exercises can be tough just staring out, so do what you can.  it’s better than doing nothing at all!  

Push Yourself, but be Smart

I went for a run this morning.  I set a goal for 40 minutes.  The weather seemed decent when I left; cloudy and cool.  But, halfway through my run, the humidity got to me.  It was tough to breath.  I had sweat in my eyes and I was heating up. Plus, my route was really hilly.  I knees were getting sore. Doubts swam through my mind.  

Despite these difficulties, I finished my run.  I wasn’t satisfied with my performance, but I I’m glad I went out and did it.  I learned that I will have days like this.  I learned that I need to push myself, but give myself a break sometimes.  There is a grey area between risking injury and pushing your body.  You need to be honest with yourself.  Promise that the next workout with be better.  The main thing is that I got out there and did it.  It wasn’t my best.  But, I got out there and moved.

Today, I challenge you.  Take some time and MOVE.  Yes, it will be difficult.  Yes, you will have doubts.  But, you will get better from it.  I cannot promise you when, but I guarantee you WILL, with time.

Go after it!

3 Ways to Cool Down This Summer

Is the Summer heat wearing you down yet?  Are you constantly hot & thirsty? If, yes, read on.  And, with July 4th this week, you can try some of these out! Let’s keep our fingers crossed that we get some nice weather!

1. Drink Water

This one’s obvious.  Water keeps you hydrated and cool on hot summer days.  Humans need 64+ ounces of water daily and we do not nearly get enough. Ordinary water sound too boring to you? Spice the flavor up with some sliced fruit such as lemons, limes, oranges, or berries, or even drop in a mint leaf!  Or, freeze some fruit juice in an ice tray and pop them into your cup.

2. Eat Frozen Fruit

Fruit is jam packed with water!  It also has natural sugars, fiber, and numerous antioxidants to keep you feeling your best.  Try freezing blueberries, strawberries, or melons for a guilt free snack on these hot summer days.

3. Make popsicles!

Popsicles are definitely an old school treat.  But, did you know you could make them yourself?  They’re pretty easy too!  You can buy popsicle making kits at your local Target or Walmart.  Fill the molds with your favorite fruit juice and throw them in the freezer.  You can even make your own creations.  There are thousands of recipes online using yogurt, juice, and even bits of fruit.  Enjoy!