Category Archives: Exercise

No Gym, No Problem

I have noticed that me people assume they have to pay for a gym membership to be able to get into shape and lose weight.

While being a member of a gym is not a terrible idea, it should not be mandatory. We must know how to exercise without a gym. You just never know:

  • The weather may be bad
  • The vehicle may be in the shop
  • The gym may be closed for a holiday

So do we skip our exercise if any of these happened?

Please don’t!

I look around and see many people who are in great physical condition and they never even enter a gym.

While it may not be the most appealing example, consider some of the convicts doing many years in a prison cell.

Yes, some have gyms but many of them are confined to a small cell for 22 hours per day. But for some odd reason, they have physiques that make many of us jealous.

Why?

Because they spend hours upon hours doing simple exercises in that prison cell. And while you may not have hours upon hours to exercise, it does go to show that you really do not need a gym membership.

Here are a few good reasons you should skip the gym membership and exercise at home.

You are less apt to injure yourself

Statistics show that more injuries happen in gym exercises than home work outs. I see several reasons this is true:

  • Trying to show off
  • Using weights instead of their own body
  • Trying to keep up with another person
  • etc…

While it is good to have an exercise partner, it isn’t mandatory. If you make a plan and stick to it, you can have a great home based exercise plan.

They can be done anywhere

Even if you have a business function in Hong Kong, you can still follow your exercise plan in your hotel room.

The cost savings

Gym memberships are not cheap. Why not save that money and purchase some exercise clothes, a mat and other items to help you make that home exercise more enjoyable.

And a bicycle???

Make exercise a part of your life

Many people have learned to integrate exercise into their everyday life.

Instead of having someone else walk the dog, you walk the dog. Walking is a great form of exercise.

Start using your creative mind to plan family outings into good exercise options. Instead of going to the movies, why not go on a hike through a park?

Make a garden and get outside and till the dirt and plant some seeds. Yes, it is exercise and you can grow some delicious foods.

Some simple home exercises

There are many simple exercises you can do at home:

  • Pushups
  • Squats
  • Run in place
  • Jump rope
  • Jumping jacks
  • Dance
  • Kicks and lunges
  • Invest in resistance bands
  • Etc…

This website has many excellent choices.

Lastly

one of the best exercising methods involves water. If you have a pool, use it. Swimming is one of the best exercises available to humans.

I would go so far to say that if you don’t have a pool, take that money you were going to invest in a gym membership and start a swimming regiment 3 or 4 days per week.

Conclusion

Don’t buy into the idea that you have to be a member of a gym to exercise.

I apologize to all those gym owners out there, but the truth rules.

There is nothing wrong with being a member of a gym, but don’t let it be your only reason to exercise. Make an exercise plan and even if the gym is closed, follow the plan.

Any questions?

Do you agree?

You can post all questions and comments below.

Now I think I am going swimming.

Thanks all!

That Belly Fat Is Probably Shortening Your Life Span

I believe we all know at least one person who seems to act proud of that belly they have. Either they act proud or they laugh it off with a joke or two. They claim it is the beer and cold weather insulation.

I find it impossible to laugh at these statements!

I don’t mean to seem cold hearted or the dull one at the party, but it saddens me. It cuts to my heart because I wonder how much shorter that person’s life span will be. I have a desire that they live life to its fullest but if that belly fay is allowed to remain, the odds are unlikely.

So before I move forward with today’s post, I must ask you to

Please share this with people. There are social media buttons at the end to allow you to do so.

In this post, I am going to explain about belly fat, why it is so dangerous, what to eat and how to start erasing that belly fat.

There are 2 types of belly fat

Belly fat comes in two forms. Both are dangerous to your health, but one holds a higher amount of danger than the other. Both types can lead to:

  • heart disease
  • diabetes
  • high blood pressure
  • and many more health issues

Subcutaneous fat

This form of belly fat is normally soft and covers the abs and is immediately below the skin. I would say it is easier to get rid of than the next type. Much of that just requires proper diets and exercise.

Visceral fat

Visceral fat is extremely dangerous. You can tell if your belly fat is visceral fat if it feels hard when you push on it. Visceral fat is deeper in your abdomen behind your muscle and surrounding your organs. This is the most common fat when associating “beer belly.” And you can see why it is so dangerous just in the fact that it surrounds your organs. I look on it like a boa constrictor snake squeezing your organs and suffocating them.

Studies have also shown that visceral fat releases inflammatory molecules into your system on a consistent basis.

Is it just beer that causes visceral fat? NO!!

Beer is high in carbs so it plays a role, but all foods high in carbs, high in sugars and starches create visceral fat. All of this not only creates visceral fat, it leads to insulin resistance. It is no wonder that diabetes levels have skyrocketed.

One of the primary contributors to visceral fat is high fructose corn syrup.

Read labels and take the high fructose corn syrup out of your diet and you are making an active start in ridding your body of visceral fat.

The only ways to get rid of visceral fat

There are 2 things you need to do on a consistent basis to erase that visceral fat:

1: Exercise: You need high intensity exercise. The low intensity exercises will not do it. Some of the exercises you need to look into are:

  • Interval training
  • Sprints – Running or bicycle
  • Complete body weight training
  • Etc…

I can help you design a complete exercise program to get the visceral fat off. Feel free to contact me.

2: Your diet: You MUST eliminate sugars, starches and most importantly, high fructose corn syrup. Increase protein intake and healthy fats such as:

  • Avocados
  • Nuts and seeds
  • Coconut oil
  • Olive oil
  • Grass fed meat and butter
  • Fatty fish

Eliminate many of the grains and you will be much better off.

A secret from Tara

What many people do not know is that certain chemicals that have been introduced into our food from pesticides, herbicides, pollution and more are forcing our bodies to store excess fat. These are known as xenoestrogens. And, it is believed these also lead to various cancers.

You need to eat a heavy supply of vegetables that fight xenoestrogens. Here are some of the veggies:

  • Broccoli
  • Cauliflower
  • Kale
  • Cabbage
  • Brussels Sprouts
  • etc…

Yes, cruciferous vegetables have nutrients that are a huge defensive force against xenoestrogens.

I know of a product that can give you a huge supply of these nutrients and many more. You will love the Daily Dose Organic Super Greens. Check them out here.

Final Thoughts

Let’s work together and get your body free of abdominal fat. I long to see you healthy and enjoying life.

If you have any questions or feedback, please post it below.

Thank you and please share this with your friends and family. Together, we can help the world be healthier.

mitochondria

How Is Your Mitochondria Doing?

I bet there are many people who are saying what Tara? What exactly are you talking about… Mitochondria?

I honestly wish I could see the expressions on your faces.

Let me explain…

What mitochondria is

In technical terms, every living organism has cells. Plants, animals and humans are made up of one to millions of cells. Cells contain DNA and RNA, and they also carry out needed functions for survival of that living organism; this would include metabolism and protein synthesis.

The cells have components which are called organelles. These organelles complete certain tasks. One of those organelles is the mitochondria. Its primary function is the generation of energy. Mitochondria are unlike most organelles in that they have their own set of DNA and genes that encode proteins.

The main function of mitochondria is to metabolize or break down carbohydrates and fatty acids in order to generate energy. When any living organism begins to lose mitochondria, it begins to deteriorate. If you see a tree dying, it has lost most of its mitochondria.

So, the key to a long and fruitful life is to keep and maintain your mitochondria

To paint a picture, I would describe mitochondria like your heart inside of a small cell. Not all cells have mitochondria, but cells within major organs such as:

  • Your brain
  • Your heart
  • Kidneys
  • etc

Do have mitochondria. Muscle cells have mitochondria. Nearly any part of your body which requires energy has cells that have mitochondria.

But as we age and deteriorate, we lose mitochondria. Loss of mitochondria is a major factor in age related diseases and such.

Loss of mitochondria is linked to serious diseases such as cancer, heart disease and more. So essentially, optimizing mitochondrial function can provide the benefits we need to live a long and happy life.

It comes down to feeding our bodies the proper nutrients to allow our mitochondria to work properly. Not to mention, create new mitochondria.

So how can we take care of our mitochondria?

I am a huge fan of Dr. Mercola. In a recent article with Dr. Rhonda Patrick, they get very technical about mitochondria. It can be a “hard read,” but you can see it here. I do want to give some key takeaways on how Dr. Mercola explains how we can help our mitochondrial functions.

Fasting

As I have often said, we want our bodies burning the fat. We want to really reduce carbohydrates, but Dr. Mercola points out that intermittent fasting will force our mitochondria to do their jobs. To build the energy levels, they will burn that fat during fasting periods. It is like giving your mitochondria a good workout.

He also points out that we should avoid late night eating. Our bodies do not burn many calories as we sleep, and the mitochondria will actually create free radicals from the food we eat late at night. So our mitochondria can also work against us if we do not treat them right. The mitochondria can actually create too many free radicals which are linked to where cancer comes from.

Dr. Patrick believes a Ketogenic diet can actually kill cancer cells.

Aging

Aging can be a factor, but proper care of your mitochondria is a key in your biological age versus your perceived age.

We all have met people who look and act far younger than what their birth certificate says, and just the opposite; I have met young people who look and act 10 years older than they really are.

And, we read where people long ago lived much longer years than the average today. Why? Because they maintained healthy mitochondria.

Feed your mitochondria

There are certain nutrients that can give you maximum results in mitochondrial functions. I suggest you consider:

  • A CoQ10 supplement
  • Alpha-lipoic acid
  • L-Carnitine
  • All B vitamins
  • D-ribose
  • Omega 3 Fatty acids
  • Magnesium

And, I must tell you that as an independent representative of RegenaLife (an all organic company dedicated to making the world healthier), we have several products that can help your mitochondrial function immensely. You may want to try:

Just click the link and see if they will be right for you. You can purchase them right there and have them at your mailbox quickly.

Other ways to help your mitochondria

You need proper sleep to have balanced mitochondria. You see, while you are in the deep sleep, the mitochondria are working hard cleaning your brain of cellular waste.

You also need exercise. Be it:

  • Walking
  • Jogging
  • Biking
  • Swimming
  • or any other forms of exercise

you need exercise… Your mitochondria need you to exercise. So schedule exercise and do it. Don’t procrastinate.

Conclusion

So how is your mitochondria doing? If you follow the plan, they will be doing much better.

If you have any questions or you need any assistance on your nutrition or exercise plan, just post in the comment section below or feel free to contact me.

Thank you and have a wonderful day.

The Top 21 Weight Gain Reasons

It seems like there are some people who gain weight just by looking at a brownie.

And there are others who can eat 2 apple pies and seem to lose pounds.

Why is this?

There are many various reasons that some people gain weight. There are also ways to overcome some of these reasons and keep your weight to a minimum.

In today’s post, I am going to explain the top 21 weight gain reasons and some methods to overcome these.

21: Genetics

It is quite evident in many families that we take after certain ancestors. Maybe you had a Grandma, Grandpa, Aunt or Uncle who was overweight and people tell you that you are a lot like that person.

I do believe that in some cases, we get it in our minds that we are like that person and we just assume we will be overweight too, so we don’t do what we need to do to defeat that demon.

Just don’t allow that mindset and follow a plan… A plan of proper eating and exercise and change the perception.

20: Too much sodium

Sodium itself does not cause weight gain per say, but it will force your body to retain water. That water will be reflected when you step on the scale.

Monitor your sodium intake and keep it to a minimum.

19: Marketing

Everywhere we turn we see ads for inexpensive foods: Get a Triple Cheeseburger, Fries and Coke for $2. Fried Chicken meal only $2.99. So on and so forth…

You need to realize that the cost may seem low but in all actuality, the cost is HUGE. It is your life and health.

18: Exercise

Some people either do not exercise or get improper exercise.

Exercise take pounds off. If you need an exercise plan, contact me and I will help you.

17: Insulin

Diabetes is a disease many people face. Some must take insulin and it is commonly known that insulin does cause weight gain.

But, your primary physician should have answers. Most of those answers will be your diet and exercise. Follow the Doc’s plan and you should be fine.

16: Stress

Experts have discovered that cortisol which is the hormone created by stress, also creates cravings for junk foods.

The answer, find other ways to manage stress. Do not go to the food for the answer.

15: The availability of food

We see an abundance of obesity in the world today because of the abundance of food. When people struggled to eat, there was not as much obesity.

The answer???

Is there one?

It is your responsibility to not take advantage of huge food supplies.

14: Not drinking enough water

Drinking enough water will help you feel fuller and you will be less tempted to eat snacks.

If you are feeling hungry, try drinking a glass of water.

13: Sugar

Sugar is calories that you really do not need. In fact, sugar is a carbohydrate, and to properly achieve weight loss, I preach a low carb and high fat diet.

Cut the sugar and watch the weight go down.

12: Going fat free

As I stated in #13, eating fat is good.

When you go fat free, your body will take carbohydrates and turn them into fat and store it in your body.

Fat free is not the answer to weight loss… Low carbohydrates is.

11: Health misinformation

Just as in #12, there are many people who will write things that are not true.

Make sure that before you choose a diet or exercise plan, you research and make sure that it is accurate.

10: Alcohol

Many alcohols are full of calories.

I am not telling you to not have a drink, but try to understand that there are many calories that do cause weight gain.

9: Digestion issues

If your digestive tract is not properly functioning, it can lead to weight gain.

If this seems to be an issue for you, just contact me and I can help you with finding a cleaner that will help you have a better functioning digestive system.

8: Shopping while hungry

It has been proven that when people shop while hungry, they tend to purchase items that are not healthy.

Be wise and eat before shopping, and make a shopping list and follow it.

7: Missing key nutrients

This is a common reason that people are gaining weight and also living an unhealthy lifestyle.

If you do not like certain fruits or vegetables, you need to find a supplement that will make up for that missing ingredient.

6: Not getting enough sleep

This factor goes right along with stress.

Your body manufactures the hormone cortisol when you are not getting enough sleep. That hormone will create a heavy appetite and a tendency to eat junk foods.

7 to 8 hours of sleep is the best.

5: Age

As we age, the tendency to gain weight heightens.

The answer…

Eat properly and exercise consistently.

I haven’t discovered the Fountain of Youth yet.

4: Lower body issues

Many people who have feet, leg or hip issues seem to gain weight. It is probably because of lack of exercise.

My suggestion is to speak with your physician to find exercises and methods to help you keep your weight down.

3: Junk food

I have “hit” on this fact earlier, but junk food is one of the top reasons for weight gain.

How about celery instead of chips?

Yogurt instead of ice cream.

Fresh fruit instead of chocolate cake.

2: Some medicines

There are some prescription drugs that will cause weight gain. They can increase appetite or retain water.

I suggest you ask your Doctor before getting the prescription and if there are any natural alternatives.

1: Food addiction

This IS the top reason!

Just as people can get addicted to other things, food can also be a huge addiction issue.

If that is you, I suggest seeking help.

You can beat that addiction.

Final Thoughts

Just knowing why you are gaining weight is the first step in solving the problem.

Use this list to determine why, and then you can make moves to defeat the problem.

What are your thoughts?

You can leave all comments below.

Thank you.

Walking Is A Key

If you really want to help yourself, walk!

I have studied many people trying to ascertain why some are overweight while others keep a slim and trim figure and I have discovered that walking is a key.

Several expert organizations recommend walking 10,000 steps per day. One great way to measure this is with some of the new technology available. Devices such as Jawbone, FitBit and others will measure your energy burning movements including walking.

I believe that walking should not be considered exercise, but a form of life. It needs to be an automatic attitude every day. And, you need to consider where and how you are walking to get maximum benefit from it.

When walking, swing your arms in conjunction with your leg movements. Walk at a brisk pace and make sure you are wearing comfortable shoes. Investing in good walking shoes is wise.

You can get even more benefit from walking by choosing extreme walking paths. While a flat surface will burn some calories, try heading out for inclines, stairs and other areas that are more difficult. I have heard that walking in sand or in soggy ground will force you to use more energy in your leg movements and can help you even more. Also, walking on uneven surfaces such as cobblestone or brick roads or paths make the walking a little harder and therefore burns more calories.

If you are just starting out, schedule 30 minutes every day to walk. Start at a steady pace and pick the pace up as you feel comfortable doing so. As you get adapted, start adding some other exercises to the walk. When you stop to rest, try some squats, jumping jacks, deep knee bends and stretching exercises.

I guarantee you will begin to feel a new human coming out of you as you commit to a daily walk.

How walking will help you

You will have a better attitude

Your mood will change. If you have suffered from depression, anger or other emotional issues, you will see those issues change. You will have a renewed attitude about life and I would bet you will smile more than ever before.

You will realize that you can

When you see how you are able to commit and walk daily, other goals you have in life will seem reachable. You will realize you can do anything if you set your mind, and heart on it.

You will become more creative

A 2014 study showed that walking sparks creative juices. That study was published in the Journal of Experimental Psychology, Learning, Memory, and Cognition. The experts administered tests to walkers and sitters and found the walkers to be much more creative.

It will help your digestive system

It will all get more regular. Do I need to get any more technical?

You will lose weight and have great legs

You will probably get compliments on how wonderful you look. You will see a whole new you in the mirror.

Less chances of chronic disease

There are multiple studies proving that walking lowers health risks.

  • The American Diabetes Association states that walking lowers blood sugar levels.
  • A 2002 study in the New England Journal of Medicine found that walkers had 30% less chances of cardiovascular disease.
  • Researchers at both The University of Colorado at Boulder and The University of Tennessee showed that walking controls blood pressure thereby reducing the risk of stroke.

Final Thoughts

As you know, my tag-line is Just Keep Moving. Walking is a great way to do just that. Just find 30 minutes a day to schedule a good walk. You will be glad you did.

Make it a fun activity. You may want to try different area. Walk a park; walk a mall; walk a beach; walk anywhere you can walk.

Tell us about where you walk.

If you have questions or comments, please post them below.

Thank you… Now I’m going for a walk.