EXtreme Personal Fitness

03/19/2024

https://www.health.com/healthiest-fruits-8606077

Fruits, such as berries, oranges, pineapple, and grapes, are highly nutritious. Here are 15 of the best fruits to eat for your health.

02/27/2023

How is your mental health?? How are your stress levels? If they aren't good maybe you just need to exercise more. Exercising regularly can help a person get in shape, improve their health, boost their immune system and even lose weight. Plus it can help reduce stress, combat depression, increase energy and feel good.

https://nypost.com/2023/02/24/exercise-more-effective-than-meds-for-mental-health-study/

Researchers from the University of South Australia have discovered regular exercise may be more effective than medication for treatment of mental illness, such as depression.

02/16/2023

What up fit buddies? Have you missed me? I have been posting a lot in my fitness group. I will begin posting back on here soon. You can see all the new cool posts on Facebook.com/EXtremeFatLoss 😊 I have been posting there pretty much daily.

EXtreme Personal Fitness has a Commitment to EXcellence in providing the Leading Personal Fitness Tr

12/13/2022

WARNING!!! A physician FIRED their patient because they were non compliant with what the physician told them to do for a bad health condition and to lose weight. I imagine the physician felt the patient was a potential liability and/or only wants patients who take their health and life more seriously. How important is your health??

10/03/2022

https://foodstruct.com/compare/collard-vs-dandelion-greens

Collard vs Dandelion greens (Taraxacum) - In-Depth Nutrition Comparison. Compare Collard to Dandelion greens (Taraxacum) by vitamins and minerals using the only readable nutrition comparison tool.

09/20/2022

You can get a food scale at almost any retailer or grocery store such as Walmart Meijer, Target, Bed Bath and Beyond, or Kroger but you can find them much cheaper on eBay or Amazon. I definitely do love mine 😊

I prefer the digital scales over the regular but to each their own. You would be surprised on just how much more pasta you would have been eating if you didn't use the scale. How else are you supposed to know how much food you are eating unless you get a food scale? You can weigh fruit, meat, or any food item. You will quickly discover just how helpful and convenient they are to have around.

Some food scales have the dish bowl that comes with it (shown in this picture) where you can put the food you are weighing. Or you can use any Tupperware bowl. Just remember that you look at how much the bowl weighs before you put food in it. (or even plastic plate)

09/14/2022

How many of you out there are enjoying the benefits of drinking green tea?

09/12/2022

https://www.eatingwell.com/article/289192/30-healthy-low-carb-foods-to-eat/

On a low-carb diet? Here's how and what to eat for balanced meals and snacks, including low-carb grains, proteins, fruits and vegetables.

09/06/2022

3 Blunders to Avoid on Your Weight Loss Journey

There are times on your weight loss journey when progress can come to a halt. Days or weeks can go by without you seeing movement on the scale, and it can get downright frustrating. After working with hundreds of people over the years, I’ve noticed certain patterns that can cause this weight loss stoppage. Here are 3 of those patterns.

1) Eating more than you think you are.

Weight Watchers, Jenny Craig, Zone Delivery Service, and other diet systems have one undeniable benefit to them – they define for the average person how large an actual “serving” is. Most of us underestimate the volume of food we eat (and consequently, underestimate the number of calories we consume in a day).

By fixing in your head what a serving size or “portion” of food looks like, we can better estimate (and consequently, evaluate and calibrate) the amount of food we eat at each meal. Keep in mind, when it comes to weight loss, you need to take in less calories than you burn each day.

Two good rules of thumb:

A portion of meat (3 oz.) is the size of a deck of cards.
A portion of carbohydrates (1 cup) is the size of a tennis ball.
Invest a few bucks in a good scale. Every person who is trying to lose weight needs one.

Please remember to fill up on non-starchy vegetables – they are full of nutrients, have very little impact on blood sugar, and contain little in the way of calories.

2) Not eating frequently enough.

It is a social custom to eat “three square meals” a day. While this may do for social purposes, for weight loss, you will want to aim for more frequent feedings. It is recommended that you consume a minimum of 5-6 small meals each day. (Healthy snacks included). By doing so, your body gets the signal that food is abundant, and there is no need to conserve energy.

Additionally, frequent feedings maximize your metabolism, as your body is constantly busy, burning calories by digesting your meals. By not letting too much time pass between meals, you stabilize blood sugar levels since they never really get the chance to drop. By keeping your blood sugar stable, your hunger levels are minimized, decreasing the chances that you will be tempted to overeat at your next meal.

Most people who I talk to who are trying to lose weight simply aren't consuming enough calories. By not consuming enough calories, it keeps your metabolism running slow.

3) Choosing to drink your calories instead of eating them.

This is a very common problem among those attempting weight loss, due to the abundance of “healthy” diet smoothies, protein concoctions, and weight loss shakes. There are 2 factors to keep in mind when relying on these liquid meal replacements.

First, many of the liquid diet shakes on the market and all fruit smoothies have an abundance of sugar in them. This causes an immediate surge in energy followed by a huge crash due to the release of insulin to control the blood sugar rise. This dramatic shift in blood hormone levels (particularly insulin levels) is something you want to avoid, both for health reasons and for weight loss.

Secondly, most weight loss shakes are devoid of fiber. Fiber is one of your most precious allies when you are dieting. It helps you feel full and blunts the rise in insulin levels when all that sugar hits your bloodstream. While fruit smoothies do contain some of the fiber from the pulp of the fruit, a better strategy would be to eat the actual fruits contained in the smoothie.

Lastly, the amount of calories that can be concentrated into a shake or smoothie is far greater than the equivalent volume of actual food. A 16 oz. fruit smoothie may contain as many as 600 calories, and will not fill you up all that much! On the other hand, eating 600 calories of fruit will prove to be much more than the typical person can manage in a single sitting (at least, I personally don’t know anyone that can eat more than 2 pounds of bananas at a single sitting!).

Think about it- when making major dietary changes, you want to get the most out of your calories. Wouldn’t you rather fill up, rather than drink something and be hungry again soon after?

Protein shakes are a GREAT addition to any weight loss program and I do understand it's not usually possible to "eat" that much food on any given day. People are so busy. Use protein shakes and protein bars to your advantage. Consume them at the best and most appropriate times to complement your lifestyle and program.

08/29/2022

Either get your butt to the gym or start working out at home. You can't be waiting for a buddy because you might be waiting forever. Your buddy may not want to lose weight and get in shape as bad as you do. 💯🧐

08/07/2022

"Believe in Yourself"

http://www.espn.com/video/clip?id=34353876

Steelers running back Najee Harris gives a look into his offseason workout routine to keep him prepared for the season.

07/25/2022

"There is growing interest and evidence that sleep loss and sleep disorders have a significant impact on metabolism. Laboratory studies have clearly shown that sleep deprivation can alter the glucose metabolism and hormones involved in regulating metabolism, that is, decreased leptin levels and increased ghrelin levels." Sunil Sharma and Mani Kavuru

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/ #:~:text=There%20is%20growing%20interest%20and,levels%20and%20increased%20ghrelin%20levels.

07/20/2022

07/16/2022