KEY INGREDIENTS:

Exercise • B’fast meal • Dealing w stress • Water intake • Calories

“Your body can burn calories from either fat, protein, or carbs,” says John Berardi, PhD, CSCS, president of Precision Nutrition, and author of The Metabolism Advantage. “Of course, you’d rather it burn fat calories, but your body isn’t wasteful; it will burn fat only when it needs energy.”

One such time is during exercise, but it’s difficult to exercise all the time, especially if you’re stuck at a desk all day. Luckily, your body requires extra energy at other times, too, such as during the first hour or two after intense exercise like interval training and weight lifting. This is called the “afterburn” effect, Berardi says, and it can last for up to 24 hours. Strength training with heavier than usual weights uses up energy, too — in order to repair small (healthy) muscle tears.

WHY A DIET RICH IN PROTEIN DURING THIS SECTION….

1.  We are building muscle

2.  We are tapping into a glucose and  playing with  the body

And simply being more muscular boosts your body’s energy needs. Each extra pound of muscle you carry can burn up to 50 additional calories just to maintain itself — and with no effort on your part. You can also increase your metabolism by eating foods that require extra energy to digest and metabolize; for example, protein. Your body burns twice as many calories digesting high-protein foods as it does foods that are high in carbs or fat, he says.

How Age Changes Your Metabolism

It’s true; your metabolism does slow down with age, but keep reading — the news isn’t all bad.

Starting at about age 25, the average person’s metabolism declines between 5% and 10% per decade, which means that the typical North American loses between 20% and 40% of their metabolic power over the course of their adult life span.

In fact, research shows that people who preserve their physical activity levels throughout their lifetime can expect to see only a 0.3% metabolic decline per decade. (Source: WebMD) — only a 1% to 2% total drop over a person’s lifetime.

To  increase your metabolism — and keep it humming — practice the following habits:

• Build some brawn. Putting on just 5 to 10 pounds of lean muscle mass will rev up your resting metabolism — the number of calories your body burns to maintain life — by roughly 100 calories, each and every day, Berardi says.

• Burn, baby, burn. Maximize the calories you burn after exercise by integrating high intensity intervals into your workout. Alternate 3 minutes of moderate intensity running or biking with 30 seconds of all-out effort. You’ll burn another 100 to 200 calories.

• Hit the sack. Performing the basic necessities of life, like pumping blood, breathing and repairing damaged tissues, your body burns at rest represents about 60% to 75% of your total daily calorie burning,

• Eat often. Every 2 to 3 hours. Each time you eat, you stimulate your metabolism for a short period of time, which means that the more often you eat, the more you’ll increase your metabolism. Eating every 2 to 3 hours feeds muscle and starves fat. By eating frequently, you reassure your body that you aren’t going to starve; that food will always be available. Skipping breakfast, eating only a sandwich for lunch, and pigging out at dinner, on the other hand, frightens your body into storing fat.

• … But eat right. Frequent eating doesn’t mean snacking. Rather than munching mindlessly, make each mini-meal complete — with a serving of vegetables and/or a healthy source of protein like eggs, chicken, or nuts. Up your intake of high-fiber foods like vegetables. Fiber is a non-digestible carbohydrate, but the body tries hard to break it down anyway, using up energy!!!

• Boosters like green tea, caffeine, and hot peppers, Capsaicin, the chemical in hot peppers that gives them their heat, boosts metabolism, too (see list provided for  more ideas)

• Go fish. EPA and DHA, the omega-3 fatty acids found only in fish oil, may have the power to dramatically boost your metabolism — by about 400 calories/day. Fish oil increases levels of fat-burning enzymes and decreases levels of fat-storage enzymes in your body. For the best metabolism boosting benefit, choose capsules (Melaleuca’s have Omega & Phytosterol… fish & plant based!!)

• Let’s get physical.….. stay active! Stretch, run, squats, lunges, cycle, canoe, tennis, squash, paintball, laser tag, swim, hike…. the list is endless! KEEP ADDING NEW ADVENTURES TO YOUR LIST!!!

Get F.I.T. and Watch What Happens!™

January 14th – Saturday: Power From the Platform Workshop

January 16th – Monday:  IU League Meeting – Memorial HealthCare South

January 21st – Saturday:  National Women’s Career Expo

You are the woman YOU are because the women that came long before you talked a lot and talked LOUD. It literally SAVED THEIR LIVES! What? Yes…it saved their lives. Think about it for a minute. The reason women are the communicators in our family is pretty simple, actually. Back in the caveman days, men would go out hunting for great game and slay a bear or a lion to eat. What did he have to do to be successful and feed his family? HE HAD TO BE QUIET! If he talked, the prey would run away, and he wouldn’t live long enough to pass along his DNA. Women, however, were gatherers, and would work together with other women in the community. They would take their children with them to collect fruits and vegies, and go to the river to get their water. What did they have to do to be successful? THEY HAD TO BE LOUD AND CONFIDENT! They were protecting themselves and their children, and talked and talked and talked. If they didn’t they would be eaten by a lion and they wouldn’t pass along their DNA either! WE ARE COMMUNICATORS because it’s in our DNA!

So, now that we KNOW we are communicators (because we had smart and savvy women ancestors), we need to find our voice again! You just need the confidence to find it, and use it effectively, to SELL yourself. Here are few tips to help you create that spirit of confidence you need to use when are selling your idea, from a business idea, your product or service, or even getting your kids to do their chores!

• Strike a Power Pose! Studies show that sitting in an expansive power pose, for example, keeping your elbows on your chair, or creating sustained eye contact, or leaning back in a chair with feet propped up on a desk, fingers laced CEO-style behind the head, elbows out gives you a feeling of power and actually spikes your testosterone levels (don’t worry ladies, we make it too!) by 19%! And it seems to work on those you are speaking with. They perceive you as being physically stronger and taller than you really are. Other researchers have discovered that adopting an expansive posture can even increase a person’s tolerance for pain.

• FAKE IT TILL YOU MAKE IT ! It’s easy to get stuck in character, acting the same way over and over again, and thinking in ways that don’t serve us. So, shake off the meek and mild mannered and timid voice and visualize the woman you want to be like and act the part! You’ll be surprised at how well it will work! Odds are that the woman you are thinking of stands tall, makes eye contact and speaks with the voice quality of authority.

• DITCH THE MARY RICHARDS VOICE, AND GO FOR DIANE SAWYER! – Remember the Mary Tyler Moore Show? If you’re too young, just look for a clip and watch as she goes into Lou Grants office and whines “Miiissstttteeerrr Grrraaaannt” then picture Diane Sawyer’s rich, deep voice as she makes the introduction “I’m Diane Sawyer, and the top news tonight….” See? Diane has much more credibility because her tone speaks of authority, and integrity. It’s pretty simple…when you need to get people to believe in what you are saying, use your Diane Sawyer voice!

If you’d like to find your Diane Sawyer voice,

join us for Power From the Platform

Saturday, January 14th

at the H. Wayne Huizenga School of Business and Entrepreneurship in Davie.

Click here to register NOW!

For more information, contact me at Vicky@Inspiration-University.com