Tag Archives: weight-loss

The Ultimate Guide to Getting Lean

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Want to lose weight once and for all? Are you tired of crash diets and endless cardio sessions? Then you should change your approach to dieting and exercise. There is a lot of confusion about how to get a lean body. In general, women try to lose weight on strict diets with too few calories, which slows down their metabolism. Men, on the other hand, struggle to build muscle and shed fat at the same time. Unfortunately, this is not possible. The only way to get lasting results is to change your lifestyle habits.

Why Do Crash Diets Fail? Continue reading

Get Started with Yoga

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Health and fitness can go through so many trends and fads but yoga can be traced back more than 5,000 years and when it comes to exercise practices, this one is a marriage of mind, body and spirit. Whether you’re new to yoga or you’ve been practicing for years, we love sharing new resources for growing! Pop Sugar is one of those resources and today we’re sharing some of our favorite routines to start in your home or studio: Continue reading

Get Pumped with Our Workout Playlist with Tara Stiles

playlistWhat are your essential items you have with you when working out? We can bet that for most of you an iPod or some sort of music ranks in the top 3 things you need to get you up and ready to burn calories. Music is a really great way to get you moving and motivated. That’s why Tara Stiles always incorporates music into her Strala Yoga and teaching sessions – to keep things loose and energized.

Do you have a song that always gets you pumped up? Maybe a dance number that makes you jog a little faster on the treadmill? There are a lot of people that like to choreograph their yoga routines to peaceful music – or if you’re like Tara a little hip-hop couldn’t hurt either. We wanted to spring things up a bit this week, get everyone moving, so we made a workout playlist of our own. Check out the individual tracks below or favorite the entire playlist by clicking here.

PLAYLIST:

1) Pharell – “Happy”  *- If this Oscar nominated jam from “Despicable Me 2” is enough to make Lupita Nyong’o and Meryl Streep shimmy then it is good enough to get us up and moving too.

2) Classified – “Inner Ninja”*- This song makes us feel badass because who doesn’t love getting in touch with their ninja? (Everyone has one)

3) Aloe Blacc – “Love is the Answer”*- You know that unmistakable voice from “Wake Me Up” that won’t leave you alone every time you turn on the car radio? Well check out Aloe Blacc away from the DJ’s and get stirred again.

4) Quad City DJ’s “Space Jam” – In the wise words of Kid President, “What if Michael Jordan had never made Space Jam? And I looooooove Space Jam.” Part of the reason “Space Jam” is so great is because of the killer soundtrack. If this song can motivate a bunch of Looney Tunes to defeat evil aliens bent on enslaving them to an eternity of outer space amusement work then it can definitely push us to do a few more crunches. Plus it’s just the most fun song ever.

5) Taylor Swift – “22” – What is a workout playlist without a guilty pleasure song? And there is no greater guilty pleasure than the country queen of break-up songs herself. To be fair we added one of the only songs not about one of her exes, so let us have this one.

6) Jay-Z – “Run This Town” feat. Rihanna and Kanye West – If your preferred mood while working out is to feel like a boss then this is the song for you. It’s got a good beat and you can show everyone who’s in charge – just try to resist the urge to belt out Rihanna’s soprano verses in case you startle someone.

7) Keri Hilson – “Pretty Girl Rock” – There is absolutely nothing wrong with owning the fact you look fabulous, even in yoga pants and a raggedy t-shirt. This goes for you guys too. Have a little confidence when you’re stepping it out and this is the song to give it to you.

8) Maroon 5 “Moves Like Jagger” feat. Christina Aguilera – It’s possible that the radio also ruined this song for everyone forever – but when you’re trying to face that stair machine there are few jams like this one to make you feel light enough to get up there. Mick Jagger was one of the original kings of swagger so there’s no harm in borrowing a few of his “moves” if you need it.

9) Macklemore & Ryan Lewis “White Walls” feat. Schoolboy Q and Hollis – If there’s one thing Macklemore and Ryan Lewis know how to do it is to make catchy songs. However, the chorus of “White Walls” is what makes this a stand-out hit for us and a necessary addition to the playlist.

10) Justin Timberlake – “Sexy back” feat. Timbaland – Did you think that a playlist could be complete without a touch of JTimbs? Of course not! There were so many good songs to pick from his catalog but this one is a classic – and the theme of this playlist is definitely songs that make you feel awesome and fabulous.

(* = Tara Stiles recommendations)

Want to see all the songs in order? Just press play below!

Why Wait: Setting Realistic Intents for 2014 to Increase Your Success

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As December draws to a close people begin looking towards the year ahead and making their resolutions. At Intent, we encourage people to think a little deeper, to set their goals based on the desires of their soul. As you are creating your list of intents for 2014 there are several things to consider. Often times people set goals that are unrealistic and when they realize that they won’t be able to reach that expectation they give up entirely. Don’t let that happen to you,especially if you are setting intents related to your health and fitness. Create goals that challenge you, but that you know you can reach so that it motivates you to keep going.

To help you start off 2014 in a healthier way, and maintain that change throughout the year, we talked to our friends at Sports Club/LA on how to set Intents that are realistic for your personality and lifestyle to help you create permanent change. Follow these tips when making your 2014 New Year Intent lists.

  1. Avoid Specific Numbers and Go for Overall Change – The most popular “resolution” on lists this year will be “Lose x amount of pounds.” Stop right there. There have been several studies that show your weight number does not necessarily correlate to your overall health, so don’t put that pressure on yourself. If you start playing a numbers game then you already set yourself up for unnecessary pressure. Instead create an intent similar to “I intend to create a healthier lifestyle for myself.” It’s more general, but it leads to more lasting change. It means not only are you going to work out, but take into account your nutrition and spiritual health as well. When you begin to think broader about your overall health, you don’t tie yourself to a treadmill trying to sweat it out into a new pair of jeans. You begin making small changes in several aspects of your life to make you a happier person in general. Challenge yourself to think deeper, not heavier.
  2. Choose Smarter Nutrition Over Fad Diets – Your eating habits can account for up to 80% of your overall weight loss, so beginning to change your nutrition needs to be taken seriously. If you start automatically on January 1 (or tomorrow) on a fad diet that cuts out all of the foods that you’ve been used to eating, you won’t last very long. Instead it is about baby steps and making small, gradual changes so that you build making healthy choices into your routine instead of something you torture yourself to do for a few weeks – because then the results will be temporary as well. Look at improving your nutrition for good as your gateway to a healthier you! “What we choose to put in our mouth is the most intimate experience we’ll have, therefore it’s important that food be looked at with the intent of supporting and nourishing the body,” says Sports Club/LA nutritionist Karen Sherwood. “Foods that the body recognizes, i.e. fresh vegetables, fruits, lean proteins, healthy fats, and some grains should round out a person’s diet in moderate portion sizes. Weight loss is then just side effect of a truly nourished body. “
  3. Plan Challenging Routines that Don’t Ever Extend Yourself – The likelihood of you being able to go from couch to a 7-days a week work out regimen and sustain it is very unlikely. That is nothing to be ashamed of. Instead set a more realistic goal of 2-3 days a week to begin. This way if something comes up and you can’t make it one day you are still getting in a regular routine. Or start a regular class to get your feet wet – some place that will hold you accountable without overwhelming your schedule. As Karen also explains, creating a life change is about baby steps. “To make a complete life-change, taking baby steps and “leaning” into a new way of being is key. This enables us to pave a new foundation and build from there. It must begin with nutrition, and include an active life-style with focus on self care, rest, and stress management. When all of these wheels are working in harmony, the body and its relationship to food and the outside world begins to make sustainable change.”

Look over your list of 2014 intents and check them with these tips. If your current intents feel too numbers based or too specific, take a minute to think deeper – why are you setting that intent? Why is that something you desire? When you can answer those questions,  that is your true intent and focusing on that more encompassing goal will be more fulfilling than checking off a simple box. Setting an overall intent can allow you to make smaller goals, to create a plan of baby steps to reach it. Realize that creating true change in your life takes time and don’t rush it – allow yourself the patience to get there at the pace that is right for you.

Have you started your 2014 Intent list? We’d love to hear them so share in the comments below!

Set Intents Not Resolutions For 2014

Elevator2Every December, like millions of others, I set new years resolutions.

Lose 15 pounds.  Keep in touch with friends.  Exercise 5 times a week.  Start yoga. Write a book.

Jan 2nd or 3rd I usually make it to a yoga class, cramming the studio with the other newbies who have made a similar commitments.  I visit the gym, having to wait for the elliptical machine, in our normally not so crowded gym.  I shop at the local farmers market, inspired by the freshness of the fruits and vegetables and think how could I shop anywhere else?  I call a friend, feeling so happy to reconnect.  I commit to writing and am excited by the possibilities!

But, by week 3, perhaps by early February, my gym visits are down to 2, my excuses for missing the yoga class seem totally justified, and I realize the book project may just have to wait a few more months.  Alas, new years resolutions end up making me feel a bit more guilty about all the things I didn’t do, but wanted to, by mid February.

This is why I believe people should make intents, not resolutions.  I do believe there is a difference between intents and goals/resolutions.

Intents come from our soul – they are who and what we aspire for in our life.  Intentions reflect ones purpose, what gives us meaning or significance.  Intentions come from a place of mindfulness, of knowing what will give us happiness and peace.

So, an intent may be to lead a healthier, more energetic life.  To do that, we may set goals to exercise or eat better.  The intent may be to feel more connected, and one way to do that may be to reconnect with friends.  While it may be a technicality, I think when we thing about our intents, instead of just the goals, we will be more conscious and committed to taking action.

And to achieve our intentions, we need to set up an ecosystem to achieve them – giving ourselves time to be thoughtful and know what we want, creating networks of support from others, recognizing that we need to forgive ourselves for faltering, and taking deliberate action.  When we set an intent, we naturally pay attention to the situations, people and circumstances that help realize them.  In my own life, I have seen that sometimes the way I realize my intent manifests in a way that I never could have imagined.

So, for 2014 (and beyond), I’d like to invite you to set your intents now!  Spend the next week thinking about what you want in your life – what will make you feel emotionally, physically, spiritually connected next year.  Share your intents on www.intent.com and lets support one another.

I’d also like to shout out to Sports Club/LA who has been supporting this idea of intent!  As a sports club, I love the fact that they are sending this message of deeper fulfillment to their members.  Check out the photos featuring Intention on their elevator doors and they have inspiring quotes on intention inside.  Truly an honor to work with a group that is leading the way!

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How Awareness and Positivity Will Lead You to Lasting Wellness

photo remix: Yoga woman on exercise ball - flickr_enthusiast_rocks_Nilmarie_Yoga-001Whenever you start a new diet or weight loss program there is one important question to ask yourself: why? Don’t stop yourself at the simple answer “Oh, I want to lose a few pounds to fit in those new jeans” or “I don’t want to feel self-conscious in a bathing suit.” Dig deeper. Many people begin the journey to permanent weight loss and overall wellness because they feel that being healthier will make them happier. While being healthier does give you more energy and confidence, you can’t expect it to cure all of your unhappiness. In fact, in Deepak Chopra’s new book “What Are You Hungry For?” he argues that tending to your personal and emotional wellbeing as you begin your weight loss program is absolutely key to making the changes stick.

While no one can claim to be happy constantly, Deepak advocates that being in tune and aware of your body and emotional state allows you to better fill its needs. “It’s an infallible kind of radar,” Deepak says, “Awareness allows you to sort out what you’re doing, how you feel, what you fear, hope and wish for – indeed everything in your life.”

You are living an unaware life when you unconsciously follow habits and rote behavior without question. Do you often let others take charge of your life or feel emotionally trapped by those around you? Isolating yourself and cutting off your connections to close friends and family can be another sign that you are out of tune with your body and need to increase your awareness to make permanent change.

You can help gain awareness by including a yoga practice or meditation in your diet and exercise plan. “Peaceful practices such as yoga or meditation to help build a refreshed sense of self,” explains Sports Club/LA nutritionist Karen Sherwood. “This is the glue that seals in the new lifestyle as the body begins to change physically, resulting in a new stream of motivation.

Being aware and working to keep a positive attitude will inevitably help keep you motivated as you progress towards your goal, and push you over hurdles or plateaus you reach along the way.

“Making any change is very emotional, so if you are starting this change from a negative, pessimistic place or allow yourself to go to that negative place, you won’t succeed.” Ginger Mallory of Sports Club/LA says. “However, if you vow to remain positive no matter what challenges may come with making this change, you will succeed! Your state of mind going into this will absolutely make or break you.”

But how do you find that awareness and keep that positive attitude? If you feel yourself slipping try these tips from Deepak.

  • Remember that you are both loved and loveable
  • Appreciate where you are – Even if you are just starting out, recognize the power in making the decision to make a change versus where you were before you took the first step.
  • Feel good about who you are – You are more than your shape or waist size. Remember that you are a worthy person and this process is only to make you healthier, not to change you in any way because you’re amazing the way you are.
  • Maintain loving and supportive relationships – Support will be key in this process. Stay close to those who inspire you, push you to be better and support you on the days when you can’t get to that place of positivity by yourself. Let them help hold you up.
  • Experience a deeper connection with a higher form of love – It doesn’t mean you have to prescribe to any specific religion, but connecting with a force or faith bigger than yourself can help you channel frustrations and negative feelings that arise out of your system. It can help buoy you during this transition and be another force to propel you forward.

This blog is part of our “What Are You Hungry For?” series with Sports Club/LA and to celebrate the release of Deepak Chopra’s latest book. Find out how you can win a copy of your own here and tell us what you are hungry for in the comments below. If you don’t want to wait for the give away you can purchase a copy of Deepak’s book today. 

photo by: adria.richards

What Are You Hungry For? An Intent Giveaway with SCLA

Giveaway

What Are You Hungry For? It’s the name of Deepak Chopra’s new book on well-being and permanent weight loss. It’s also the question we’ve been asking members of the Intent Blog and Intent.com communities. Whether you’re craving your favorite dish or snack or something more profound – we want to hear about it! And to celebrate we are teaming up with Sports Club LA to give five lucky members of the Intent community their own copy of the book paired with a Sports Club LA water bottle and guest pass.* Winners will be notified by Dec. 5 that they have won.

There are five different ways to enter, and five separate winners will be chosen. Here’s how to enter!

1. Intent.com: If you don’t have one already, create an account on Intent.com (it’s free and easy!). Once you’ve done that, start posting Intents about what you are hungry for in our Health category, sponsored by SCLA. Please note only the intents placed in the Health category will be considered for the giveaway (but we encourage you to make Intents as often as you like)

2. Intent Blog: Leave a comment on one of our SCLA sponsored “What Are You Hungry For” (this one does not count, but the rest will have the bright orange banner!).

3.  Recipe Round-up: Subscribe to our Best of Intent newsletter for details on how to enter our Recipe Round Up! Details will go out in this weekend’s newsletter.

4.  Facebook Blog Share: Follow Intent and SCLA on Facebook this one is easy. Share the designated blog post from our Facebook page (we’ll tell you which one!) and we’ll pick at random someone to receive the prize pack!

5. Twitter: Tweet your answer to “What are you hungry for?” using #Hungry and make sure to tag @SportsClub_LA. We will choose a winner at random but make sure you’re following Intent on Twitter as we’ll rewtweet our favorites throughout the giveaway! EX: “I am hungry for my mom’s homemade guacamole #Hungry @SportsClub_LA”

*Sports Club LA is located in San Francisco, Boston, Miami, Washington DC and New York City. Guest passes will only be valid for clubs in these cities. You may still enter through all five ways even if you do not live in one of these five locations and still receive the book and water bottle if you are selected as a winner. 

What Are You Hungry For? (Harmony Books, 2013) is also available for purchase on Amazon.com

Three Benefits to Manage Stress: Better Health, Rejuvenation & Weight Loss

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By Louisa Graves

Excerpted from ‘AGE-PROOF: Beauty Alternatives You Need to Know’

Our bodies respond to our thoughts and feelings. When we’re feeling down our bodies become tired and sometimes even sick. When we feel positive, our bodies are healthier; we become uplifted, more energized and enthusiastic about life. If you have a hectic lifestyle or occupation, here are life-changing tips that can help you feel less stressed, more energized and rejuvenated.

The Stress, Weight Gain & Brain Fog Connection

Living in a constant state of stress not only rapidly ages us, but it also affects our health and hormones, impairs memory, and causes weight gain. Continuous stress causes the body to naturally release a hormone called cortisol. As stress prolongs we experience brain fog, irritability and sadness as well as additional inches of fat on the waist, hips and thighs. This can be devastating for many women.

Our stress hormone Cortisol, provides energy. When produced in excess, cortisol blocks the thyroid hormone which regulates how quickly we burn calories. This hinders weight loss, increases belly fat, water retention and cravings for high-carbohydrate foods such as sweets and starchy foods. These high glycemic and caloric comfort foods stimulate our endorphins (feel-good transmitters) in the brain, providing a temporary high that calms us for a short time.

However, high-carb foods enter the blood stream quickly and cause blood sugar spikes that stimulate the production of insulin. When insulin levels rise, the body’s ability to burn fat slows down. As this cycle continues, the pancreas eventually stops producing the correct supply of insulin the body requires, which can lead to diabetes. In addition, sugar and high-carbohydrate foods cause inflammation and aged-looking skin, low energy, sore joints and even some diseases.

Continued stress exhausts the adrenal system, leading to a variety of health concerns such as depression, fatigue, thyroid issues, brain fog, panic attacks, irritability, low libido, restlessness, weight gain and more. Please visit your doctor if experiencing these symptoms.

Reading Emails Increases Stress and Our Waistlines

Did you know that reading emails increases stress? One study revealed that the anticipation of what’s in an email causes cortisol production to rise. In addition, those annoying unsolicited emailed advertisements prey on our fears, increasing anxiety even further.

Everywhere we look someone is texting, tweeting, emailing or phoning someone else. I’ve witnessed ‘texters’ causing traffic accidents and bumping into others. One gal even tripped and fell into a mall fountain while texting and walking!

Electronic Devices and the Weight Gain Connection

The reality is that to do our jobs many of us must rely on phones, computers and other electronic devices. But the sad truth is that when we’re ‘on’ for countless hours a day, our bodies spew out cortisol. This can drain the adrenal system, cause anxiety, sleeplessness, over eating, and cravings for junk food, which affects our wellbeing and increases our waistlines.

Given the ever-increasing rise in obesity rates I often wonder if using electronic devices are another cause of this skyrocketing phenomenon. Read the alarming obesity statistic below. It’s something to think about. Who doesn’t have a cell phone or computer?

FACT: In the USA, adult obesity rates increased in 16 states during the past year and none of the 50 states showed any decline in their rates of obesity.

If your job requires communicating via email or phone, take two moments each hour of the day to re-set your self back to calm mode. I also recommend that if you have a high-stress schedule to begin your day with meditation,

In addition, set boundaries while away from work. Turn your cell phone off during lunch. Take a quiet 10-15 minute walk by yourself. Walking is a scientifically proven stress buster and can be done easily.

Consider turning your computer and phones off after 7:00 p.m. Time away from work is your time. Calm your mind, nourish your body and just be. This will result in a more focused, healthier and rejuvenated you.

***

Louisa Graves has appeared on myriad national television shows including The Talk, Extra, and The Doctors, and has been a beauty expert on over 500 terrestrial radio interviews including on WGN, KIIS-FM, and Sirius XM Doctor Radio. Louisa has appeared on the cover of Woman’s World Magazine and is also featured regularly in their “Ask America’s Ultimate Expert” column. Her tips have been featured on MSNBC.com, WomansDay.com, AOL Health and SheKnows.com. Louisa’s YouTube page has had over 1,000,000 views and thousands of professionals and private individuals subscribe to her newsletter. Louisa is also the author of her bestselling book ‘Hollywood Beauty Secrets: Remedies to the Rescue‘. For more information visit www.hollywoodbeautysecrets.com

Why You Should Never Eat High Fructose Corn Syrup

Renaissance physician Paracelsus famously said, “The dose makes the poison,” meaning that even harmless substances can become toxic if you eat enough of them. Many people ask me, “is high fructose syrup really that bad for you?” And my answer to this question is “yes,” mainly for this very reason.

In America today, we are eating huge doses of sugar, especially high fructose corn syrup.  It is sweeter and cheaper than regular sugar and is in every processed food and sugar-sweetened drink. Purging it from your diet is the single best thing you can do for your health!

In recent history, we’ve gone from 20 teaspoons of sugar per person per year to about 150 pounds of sugar per person per year. That’s a half pound a day for every man, woman, and child in America. The average 20-ounce soda contains 15 teaspoons of sugar, all of it high fructose corn syrup. And when you eat sugar in those doses, it becomes a toxin.

As part of the chemical process used to make high fructose corn syrup, the glucose and fructose—which are naturally bound together—become separated. This allows the fructose to mainline directly into your liver, which turns on a factory of fat production in your liver called lipogenesis.

This leads to fatty liver, the most common disease in America today, affecting 90 million Americans. This, in turn, leads to diabesity—pre-diabetes and type 2 diabetes. So, high fructose corn syrup is the real driver of the current epidemic of heart attacks, strokes, cancer, dementia, and of course, type 2 diabetes.

HFCS contains dangerous chemicals and contaminants

Beside the ginormous load of pure fructose and sugar found in HCFS, as an added bonus, it contains other chemical toxins.  Chemical contaminants used during manufacturing end up in the HFCS and in our food.  What we know, for example, is that chloralkali is used in making high fructose corn syrup. Chloralkai contains mercury. And there are trace amounts of mercury found in high fructose corn syrup-containing beverages. Now, it may not be a problem if we eat this occasionally, but the average person in the country consumes more than 20 teaspoons a day of high fructose corn syrup and the average teenager has 34 teaspoons a day. Over time, these heavy metals can accumulate in the body, causing health problems.

Additionally, when we look at the chemical components of high fructose corn syrup on a spectrograph, we can see that it contains many weird chemicals that we know nothing about. That’s why I say better safe than sorry.

Look out for the red flag

The main reason you should give up high fructose corn syrup is that it’s a big, red flag for very poor quality food. If you see this ingredient on a label, I guarantee you the food is processed junk. So, if high fructose corn syrup is anywhere on the label, put it back on the shelf. You should never eat this food.

If you want to stay healthy, lose weight easily, get rid of chronic disease, and help reduce the obesity epidemic, the single most important thing you can do is eliminate high fructose corn syrup from your diet and from your children’s diet. Just banish it from your house.

Purge your kitchen

I challenge you to go into your kitchen right now, go in the cupboard and refrigerator, and look at every single label. And I want you to count how many products you have right now in your house that contain high fructose corn syrup. Then, I want you to get a big garbage bag and throw them out and find replacements that are free of it.

If you want to have some sugar, that’s fine. Have a little sugar, but add it to your food yourself. Don’t eat food made with added sugar. Cut the high fructose corn syrup from your life forever. You’ll be healthier. Our planet will be healthier. And we’ll have a healthier generation of children.

Originally posted on my website, DrHyman.com

8 Steps To Stop Your Nighttime Binges

Do you sometimes sneak a late-night snack, even after you’ve had a big dinner? Or worse, do you find yourself hungry and craving sugar and carbs at night? You may think you’re alone, but nighttime eating is a common problem.

Are you hungry after a big meal? Do you continue eating late into the night?

It is one of the biggest reasons we gain weight. We eat and go to bed and store all that food around our bellies.

Have you ever thought about why, not long after a big meal, you crave more food, more sugar, and more junk, and you want to have chips or sweets or other unhealthy foods?

It’s not a flaw in your personality. It’s not some emotional issue that you have to fix. It’s not some psychological trauma that you have to get over.

It’s simple biology, an imbalance of the hormones that regulate your appetite.

Originally posted on DrHyman.com

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