Don't Hit That Snooze Button!

                                            

Comfortable mattress, soft sheets, and lights out. Sleep is awesome. You wake up feeling refreshed and rejuvenated and ready to take on the day. However, as they say, too much of anything is bad for you. Sleep is one of them. Sleep has the power to revitalize your body, but if you get too little or too much, your body won't respond positively. Some causes of oversleeping are stress, lack of self-discipline, and poor sleep over a span of time. Did you know that there are some causes that need the doctor's attention? Let's look into the causes of oversleeping.

1) Sleep apnea is a sleep related breathing disorder that commonly affects adults, suffering from pauses in sleep or multiple respiratory interruptions.

2) Narcolepsy is a neurological disorder that affects certain parts of the brain, controlling being awake and sleep. People who suffer from this have a difficult time distinguishing between the time to sleep and the time to be awake.

3) Medications can sometimes cause you to feel drowsy and sleep way longer than you should. 

4) Having a poor diet can make you feel sluggish, drowsy, and lazy. You aren't consuming the foods that keep you energized and more than likely not exercising.

5) Being overweight can sometimes cause you be an excessive sleeper.

Here a few tips to help you sleep the required amount of sleep every night.

• Don't hit the snooze button and wake up immediately.
• Keep your alarm clock at a distance so you HAVE to walk to turn it off.
• Gradually decrease the amount of time you sleep.
• Exercise regularly.
• Eat light and healthy breakfasts.
• A cold shower would even help.
• Don't overexert yourself during the day.

-Stay Healthy, Stay Happy

Junk Food Facts

                                         

Junk food. We all love it and it really appeases our sweet tooth. Ice cream is one of my favorite junk foods, even though there are other substitutes that aren't as bad. However, junk food poses tons of health risks and I'm going to make you aware of some of these facts.

• Junk foods are known to be high in sugar content and calories and lack in minerals and vitamins.
• The unused sugars are converted into fats and people who consume junk food regularly are at a risk of gaining more weight than others.
• Artificial flavors and colors used in junk food are responsible for causing rashes, hyperactivity, and asthma in children.
• The sweetness already present in natural foods become unpalatable for children due to excessive intake of artificial sugars of junk food. 
• The trans fat or hydrogenated oils present in junk food do not serve any purpose in the nourishment of the body.
• The excessive amount in salts present in junk food items like chips and pretzels cause sodium percentage to rise in the body, which can lead to increase in blood pressure levels.
• Several problems like tooth decay, cancer, obesity, heart disease, and high blood pressure.
• Aggressive marketing and propaganda of junk food is the main reason people resort to eating such unhealthy stuff. It is also cheaper than more healthier, organic choices. 
• The high amount of sugar in junk food causes insulin levels to remain high and metabolic problems occur.

It may tastes good and be pleasing to the tongue, but the effects are damaging to your health in children and adults. So substitute healthier snacks like fruits, vegetables, nuts, etc for junk food. You will keep your body at a lower risk for many health issues.

-Stay Healthy, Stay Happy

Habits of the Leanest People

                                             

We usually take in and observe what we see other people do. Their daily routines, their habits, and their what makes them different than the next person. In a world where obesity rates among children and adults are sky high, there are those that take health and fitness seriously, and we should be trying to copy what keeps them out of those brackets. Read on to see what habits the leanest people possess. 

1. Be active everyday. When you don't stay active, your metabolism slows down and you become slow and sluggish. An idle body leaves room for things to build up and increase your risks for diseases and illnesses that could have been prevented if you would've moved a little more. 
2. Eat breakfast. I have come across people that absolutely hate breakfast and don't realize how it affects the rest of your day. When you eat breakfast, you have more energy, lower cholesterol, and have a higher weight loss rate. You'll be all around more healthier too.
3. Make fitness a priority. Excuses. Cut them out. Just like you will make time to eat something or go somewhere or do an activity, you can make time to get 30 minutes to an hour of exercise. There are times where it may be hard to balance the demands of your life, but there is no other way you can keep yourself fit. 
4. Get enough sleep. When you get 7 to 8 hours of sleep, you cut down on so many health risks, you have increased energy, higher metabolism, and it even helps with the aging process. 
5. Don't worry about other people's weight and make sure they are happy and comfortable. Whatever is a natural, healthy weight for you, that is what you should aim for. Please believe that skinny does not equal healthy. Do what makes you happy and don't be concerned about what everyone else is doing.
6. They believe they can succeed. Improve your attitude and realize that you are responsible for your own happiness. Get negative thoughts and people away from you and be positive. Your mood will stay high, it will contribute to better health and reduce depression.
7. Water is their best friend. This one is just common sense. Knowing that 70% of your body is made up of water, you need to keep it constantly flowing through your body. It may not be the most flavorful thing, but lemons and cucumbers help. 

Instead of thinking " I'll believe it when I see it," think "I'll see it when I believe it."

-Stay Healthy, Stay Happy

Why Skipping Meals Can Make You Gain Weight

                                                 


The only way that you are going to lose weight and maintain, is if you eat three times a day with snacks in between. You need this to keep your body fueled. If you want to lose a pound a week, you need to lose over 3500 calories EXCLUDING all of your regular daily activities. So we tend to think that if we skip a meal, we won't gain as many calories but lose more calories. You absolutely cannot not eat if you are trying to lose weight, you have to do the opposite, eat a healthy, balanced diet. 

Here's what happens when you skip meals:

• You get irregular cravings
• You can suffer from hunger attacks, which means that you will make room for over eating
• Dehydration
• An unbalanced calorie intake, which means that when you do eat your next meal, your body will store more than the normal amount of fat
• Low blood sugar gives your body less sugar, thereby starving your body of energy
• It's also a cause of diabetes, leading in spikes in your glucose level with a slow or delayed insulin release

Just with these few reasons, you can see that it's very bad on your health and you should make sure that you eat three meals a day with healthy snacks in between to constantly fuel your body.

P.S. Shakeology is one way to ensure you don't skip a meal and that you get over 70+ all natural ingredients to help you lose weight and maintain a healthy diet.

-Stay Healthy, Stay Happy

Breaking Bad Health Habits

                                                  

As we all know, whether we admit it or not, there are several small, unconscious habits that we do everyday without realizing how it affects us. I bet there are several eating habits that you have that you did not realize are affecting your weight. We are creatures of habits. We buy the same kinds of food, do just about the same activities, and we do what we are most familiar with. If you are serious about making a lifestyle change, losing weight, or eating healthier, you need to change your eating habits and start thinking about a healthier lifestyle. I am not saying it will be easy or in your favor, but you have to get out of that same comfortable routine. Even through the demands of your daily life, you have to WANT to make a change and follow these three steps to tackle your bad habits:

1) Recognize the bad habits that you want to fix.
2) Figure out why these habits exist.
3) Find ways to slowly change these habits and create new ones.

As read in The Compound Effect by Darren Hardy, you can't make something change magically overnight. You have to take small steps everyday that will result in the grand achievement. 

Here are a few ways that you can fix bad health habits.

1) Take small steps.

• Start each day with a nutritious, balanced breakfast
• Give up on seconds or reduce your portion sizes by 20%
• Drink more water and fewer sugary drinks
• Get more sleep
• Eat a nutritious snack ever few hours

2) Make a plan and be specific.

• How are you going to plan your meals?
• How much time are you going to dedicate to your workout?
• Make sure you don't skip any meals
• Write out your plans and stick with them

3) Become more mindful and aware of what you eat.

• Read food nutritional labels
• Become familiar with ingredients
• Try keeping a food diary

4) Achieve a realistic "mini-goal" every week.

• As with The Compound Effect, these small changes will add up and make progress.
• Eat a new vegetable or fruit every week
• Exercise 30 minutes longer
• Do small things to de stress yourself

5) Practice stress management.

• Meditate, relax, exercise or do whatever helps you release stress.
• Turn from eating comfort food when you are stressed
• Take 10 minutes and focus on positive things

-Stay Healthy, Stay Happy

Avoid These Things While Trying To Get In Shape

                                                       


I am here to tell you some news you may not want to hear. When you are trying to lose weight, THERE IS NO QUICK, MAGIC SOLUTION NOR CAN YOU NOT WORK AND EXPECT TO SEE RESULTS! There are so many persuaders out there trying to make you believe that there are shortcuts to weight loss and healthy eating. Some things can even put your overall health at risk. Make sure to avoid the following things while on your weight loss journey to ensure the best and safest results.

• Believing that you have to be skinny to be fit. You are only considered to be overweight if you over you BMI (body mass index). Skinny people are just as at risk as heavier people, as they can be underweight. Being underweight can sometimes be associated with such health complications like malnutrition, a weak immune system, nutritional deficiency, and stomach disorders.
• Not exercising regularly. There are so many ways to workout and burn calories without doing excessive work in the gym. Cardio, aerobics, chores, walking, running, but something has to be done that is FAR from laziness. Add that in a with a balanced diet, and I promise you will see results faster than you think.
• Taking diet pills. Besides side effects, there is not much good that diet pills can do for you. It's mostly propaganda to get you to believe that there is a quicker solution. The whole purpose is to get you to think that it is convenient and easy. NOTHING is easy and it all takes time, effort, and consistency.
• Not cutting down food intake or cutting down food portions. You can exercise for three hours a day everyday, but if you do not eat in moderation or cut down your intake, your workouts will not be effective. It really bothers me when I see people leave the gym and go eat a junky meal with 1000 calories! You need to burn more calories than you consume to have a healthy weight loss.
• Eating "diet" packaged foods. These types of foods may contain less calories, but they are smothered in sugars, preservatives, and other additives that aren't good for you. It can lead to riskier health problems so you are better off eating fresh foods and preparing it yourself. 
• Using weight loss belts and other gimmicky products. Especially those weight loss bands, it just helps you lose water weight and comes right back on when you drink fluid. Those weight loss jackets and saunas are other examples. You need to burn fat, not water weight. You can't beat strength training, weight lifting, cardio and other proven effective exercises along with a balanced diet. 

Avoid these "magic weight loss solutions" and eat a healthy balanced diet, eat in moderation, and maintain exercising regularly and you will see results and avoid most health complications.

-Stay Healthy, Stay Happy

Fall Back Into Shape

October 7 Beachbody Challenge Group------ “Fall Back Into Shape”

The fall months are the best time to get yourself in shape because you have over half the year to prepare for that tight and toned summer beach body! The kids are back in school, the leaves are falling, and double layer clothing is back out from deep within the closet. It may be cooling down outside, but the good thing is that you can shed the pounds and get those chiseled abs without ever leaving your home! Also, when you make your weekly trips to the grocery store, you can make room for some clean eating ingredients and whip up your favorite healthy meals in your own kitchen. When you join the Beachbody challenge group, the conveniences are right there for you to make your health and fitness journey a huge success! You are equipped with a coach (ME), meal planning, EXTREME support and motivation, recipes, tips, a Beachbody workout program, the best meal of the day (Shakeology), and rewards! Don’t make any excuses of “It’s impossible” because in that word alone it says “I’M POSSIBLE!” Changing your life begins with you wanting to make a change and you have a backbone of cheerleaders helping you reach the finish line! Don’t wait around trying to find the right time because the time is now! Inbox me for information on how I can help you get the life you have always wanted whether it be losing weight, eating healthier, or helping someone you know make a difference! The challenge group begins October 7^th!! 

Contact me at : 901.674.8988

Message me on Facebook at: facebook.com/ashley.robinson.752 or email me at ashley.robinson089@gmail.com

Visit my website at: beachbodycoach.com/ashleyrobinson

-Stay Healthy, Stay Happy

6 Exercise Tips

                                                       

When you start a workout routine, you may not be sure where to start and how to begin. You have so many options on how you want to workout and where. Here are 6 exercising tips to help you get started and staying on track.

• Start slow. Especially when people are not active and want to lose weight, they start off trying to work out too hard or too much. You have to progress into your workouts. Start off by working out for 30 minutes, 3 times a week and build from there.

• Schedule your workouts for the time of the day that best suits you. It could be in the morning before work, in the evening after work, or right before bed.

• Set daily, weekly, and monthly goals. To keep yourself motivated and on track, set one goal at a time and scratch it off when complete. It may be to lose an inch, to shed a few pounds, to eat healthier, or to drink more water. 

• Prepare for your workout the day or night before. Lay out your workout clothes or pack a healthy snack or meal to eat after your workout to keep your body working afterwards.

• Eat several small meals throughout the day so you keep your energy levels high and you can burn calories faster. It is very important so that you don't ruin your workout by eating junk after you exercise and cancelling it out. 

• Reward yourself! Every time you set a goal and reach it, buy yourself something nice, like some new workout clothes or shoes :).

-Stay Healthy, Stay Happy

Common Excuses for Not Working Out

                                               

People make excuses everyday for not wanting to work out. Did you know that if you worked out for an hour, that would amount to only 4% of your day? Working out isn't as dreadful as some people make it seem. Exercising can be an outlet, a relief, it can put you in a great mood, and of course you can lose weight. So why all the excuses? Well first, here are the most common excuses that people give when not wanting to work out.

1) I don't have the time. (There are plenty of workouts that don't take up all of your free time. You have to pencil it in like you would any other activity.)

2) I don't see any results. (Just like with everything else that you do, things take time and consistency. Don't quit and stay on track and you will see results.)

3) I don't want/can't afford a gym membership. (Hello Beachbody! Beachbody workout programs allow you to workout in the comfort of your own home and get the same if not better results.)

4) Exercising hurts. (If you don't feel the burn, your muscles aren't working.)

5) I'm too overweight. (The only way you are going to lose the fat is by exercising....simple as that.)

6) I'm too old. (There is no age limit to exercising. My 55 year old uncle bench presses 315 pounds, so there is no excuse!)

7) Working out makes me hungry. (As long as you don't gobble down a burger or some cabinet snacks and eat something healthy afterwards, you are okay!)

8) I don't have a workout buddy. (You can't always wait on someone else to start working out with you. You have to find a support system, also taking initiative and responsibility will get you a head start on your weight loss journey.)

9) I'm too tired. (If you are tired, that usually means you have weak muscle strength and stamina, which indicates you should be exercising more.)

10) I have kids. (While your kids are out in the yard playing around, you could be playing right along with them. If your kids see that you are active, they will also follow. Once again, make time to do what is important.)

If you suffer from using any of these excuses to not work out, rethink on what it is that you want to change in your life and put away the excuses! As a Beachbody coach, I can provide you with the motivation, a team of support with people doing the workouts with you, nutrition and recipe tips, along with life changing weight loss results! Contact me with any questions or concerns that you may have about how you can stomp the excuses and begin the work on a brand new you!!

-Stay Healthy, Stay Happy 

Avoid Overeating During the Holidays

Happy Labor Day! Today is the day where the grill is being fired up and finger lickin' barbecue fills up everyone's plate. Plenty of ribs, hot dogs, pork shoulder, baked beans, spaghetti, and desserts are about to fill up everyone's stomachs. So how in the world are you going to be able to indulge in your favorite barbecue foods and not overeat? This can be a tricky situation, but there are things that you can do to keep from not being able to button up your britches. 

• Quench your thirst with low calorie beverages
• Eat smaller portions by eating on smaller plates
• Limit your calorie intake 
• Don't fry anything but grill everything
• Eat in moderation and give your stomach time to fully digest
• Drink PLENTY of water
• Limit your alcohol intake
• Don't forget to EXERCISE

Enjoy this time spent with family and friends but don't allow a couple of pounds to sneak up on you! Follow these few holiday eating tips and get back to your routine tomorrow! 

-Stay Healthy, Stay Happy