6 Weight Loss Tips

Weight Loss Tips

Dear Reader,
Keeping your weight under control is the single biggest contributor to your longevity.
You’ll look better, feel better and have more confidence. Here are 6 tips for helping you to lose those excess pounds.

1 Drink Water

Drink water a half hour before meals. Studies show that drinking water 1/2 hour before your meals increases the weight you can lose by as much as 44% over 3 months. This makes sense because Zero calories water also makes you feel full plus it speeds up digestion.

Flat Belly / Abs Workout

6 Easy Steps to a toned flat stomach with more abs definition

Dear Reader,

Who doesn’t admire a flat tummy? Core strength is an essential part of looking and feeling great.  A toned midriff will improve your posture and prevent back pain.  Improved posture also improves your confidence.  You’ll also look better in your clothes and in your swimwear when it’s summer beach or travel season.  So what are the steps to achieve a flat belly? 

1 Drink more water

For a Flat Belly, drinking more water is one of the simplest changes you can make.  It improves your metabolism which burns fat.  It can help to reduce your overall calorie intake. Drinking water also helps Reduce bloating.  Make sure it is filtered water though.

  “If you aren’t using a water filter, then you are the water filter.” 

You should know by now that lots of weird chemicals are making their way into our water supply these days.  Don’t get me started…

If you aren’t using a water filter, then you are the water filter.

Try to drink 2 litres of pure water per day.  8 x 8 ounce glasses is roughly 2 litres. 1.89271 litres actually.   Start with less, but work your way up to it.

Said fitness conscious people everywhere

Make sure it is pure.  Buy a reverse osmosis system if you have to.  Drink water first thing in the morning when you wake up.  You body is dehydrated then.

Diabetes, what you should know

Woman holding glucose meter

Diabetes is a disease in which the body does not produce or properly use insulin.

Insulin is a hormone that is needed to convert sugar, starches and other food into energy needed for daily living. The cause of diabetes is related to both genetic and environmental factors such as diet, obesity and lack of exercise appear to play roles.

More than 100 million U.S. adults are now living with diabetes or prediabetes, according to a new report released today by the Centers for Disease Control and Prevention (CDC). The report finds that as of 2015, 30.3 million Americans – 9.4 percent of the U.S. population –have diabetes. Another 84.1 million have prediabetes, a condition that if not treated often leads to type 2 diabetes within five years.

The report confirms that the rate of new diabetes diagnoses remains steady. However, the disease continues to represent a growing health problem: Diabetes was the seventh leading cause of death in the U.S. in 2015. The report also includes county-level data for the first time, and shows that some areas of the country bear a heavier diabetes burden than others.

In order to determine whether or not a patient has pre-diabetes or diabetes, health care providers conduct a Fasting Plasma Glucose Test (FPG) or an Oral Glucose Tolerance Test (OGTT). Either test can be used to diagnose pre-diabetes or diabetes. The American Diabetes Association recommends the FPG because it is easier, faster, and less expensive to perform.

With the FPG test, a fasting blood glucose level between 100 and 125 mg/dl signals pre-diabetes. A person with a fasting blood glucose level of 126 mg/dl or higher has diabetes.

In the OGTT test, a person’s blood glucose level is measured after a fast and two hours after drinking a glucose-rich beverage. If the two-hour blood glucose level is between 140 and 199 mg/dl, the person tested has pre-diabetes. If the two-hour blood glucose level is at 200 mg/dl or higher, the person tested has diabetes.

The test may be needed but seems harmful in its process by exposing someone who is already having trouble absorbing sugar to more of it.

Diabetes Types

Type 1 diabetes

Results from the body’s failure to produce enough insulin, the hormone that “unlocks” the cells of the body, allowing glucose to enter and fuel them. It is estimated that 5% to 10% of Americans who are diagnosed with diabetes have type 1 diabetes.

Type 2 diabetes

Results from insulin resistance (a condition in which the body fails to properly use insulin), combined with relative insulin deficiency. Most people who are diagnosed with diabetes have type 2 diabetes.

Gestational diabetes

Gestational diabetes affects about 4% of all pregnant women – about 135,000 cases in the United States alone each year.


Pre-diabetes is a condition that occurs when a person’s blood glucose levels are higher than normal but not high enough for a diagnosis of type 2 diabetes. There are 41 million Americans who have pre-diabetes, in addition to the 20.8 million with diabetes.

What to do

Consult your Doctor if you feel you are at risk for diabetes. Ignoring it can lead to organ damage and worsening health.  Try changes in your diet and exercise.  Eat less carbs and sweets.  Try to be active at least 30 minutes per day.  Learn all you can about managing this condition, because knowledge and acting on it can make a world of difference. For the better.

Natural Help

Did you know?: Cinnamon and Bitter Melon can help regulate your blood sugar levels.  It’s not a cure though. 

Here’s a fast (One Touch, almost painless) Quick Testing Blood Sugar Monitor.

Useful resources

Get Real About Diabetes

Zuzka Light

Dear Readers,

Zuzka Light is an amazingly prolific YouTube star.  Her Channel has millions of views. 
She’s inspiring because of her Relentless Determination.  Her motto is “Never. Give. Up.”  Her physique is the reward of all her hard work and the application and demonstration of her knowledge.

She is amazingly inventive and always seems to be able to create new workouts that stress your muscles in new ways.  It keeps your body from reaching a plateau and helps you to make new gains.   Be sure to checkout out her site https://zuzkalight.com.

Zuszka Light inspirational quotes:

Here she is speaking about how exercise improves your sense of well-being.

“Why some people procrastinate even though they know they should exercise?

And why do others feel motivated to workout daily?

If you’re the one who’s procrastinating then you must have convinced yourself that exercising is not a pleasant experience and you’re doing anything to avoid it.

The people who are motivated are looking forward to the feeling of strength and confidence that exercise gives them.

They love the sweat and the pain comes with it.

It’s two different perspectives. Here’s what you can do…

Commit to only 5 minutes of exercise every day in the comfort of your home. A ZGYM membership will come in handy. And just notice how does it make you feel.  Notice the difference before and after exercise.

A lot of times 5 minutes becomes 10 or 20 minutes and you realize that you feel amazing. That’s the feeling you should hold onto and associate with working out. Tag a friend that needs to hear this! 💪”

— Zuzka Light
Zuzka Light Fitspo
Zuska is a pleasure to watch and has a charming accent that makes her nice to listen to as well.  Nice music too.  She is very fit and her demonstrations are very advanced, so her videos might only be of use to our most advanced Readers.

Walking everyday can add years to your life!

woman relaxing walking on sand beach

People age 50 or older can live up to three years longer, free of heart disease and controlling their diabetes by taking a brisk walk for 30 minutes a day, research suggests.

In a paper, researchers in the Netherlands studied more than 4,100 men and women participating in a Framingham Heart Study based on their level of physical activity.

The volunteers were aged 28 to 62 and were studied twice a year for as long as 46 years. Participants kept track of how much time they spent on various activities each day.

Dr. Oscar Franco of the Erasmus Medical Center in Rotterdam, Netherlands, divided the participants into 3 levels of activity based on estimates of how much oxygen they consumed. Incidents of death and cases of cardiovascular disease were tracked.

“Life expectancy for sedentary people at age 50 were found to be 1.5 years shorter than for people engaging in moderate daily physical activity and more than 3.5 years shorter than for people with high physical activity levels,” the team wrote in the Nov. 14 issue of the “Archives of Internal Medicine”. “These differences were similar for both sexes.”

They observed the preventive power of exercise after taking into account age, sex, smoking and other diseases such as cancer. Heart disease risk factors such as diet, alcohol were not evaluated.

A second study assigned 492 sedentary adults to walk 30 minutes at different levels of frequency and intensity at an exercise lab. Researchers measured the intensity of the workout as a percentage of maximal heart rate reserve.

Walking for 30 minutes at a high intensity for three or four days per week produced significant improvements in fitness, Michael Perri of the University of Florida and his colleagues reported.

Slower-paced walks for 30 minutes five to seven days per week showed similar benefits, investigators found.

“Doctors should tell patients the goal is to increase activity levels to 30 minutes of moderate-intensity walking five days per week or more.” – Steven Blair and Michael LaMonte said in a journal commentary.

Blair and LaMonte said their data suggest being physically active and fit may be more important for those already showing clinical risk factors, meaning doctors should tell patients that regular activity helps even if it doesn’t improve cholesterol levels, blood pressure, weight or glucose tolerance.

Do this when you wake up for less back pain

Relieve back pain

Dear Reader,

Our successes in life are the sum of our habits.

Gaining new beneficial habits and staying with them can greatly improve the quality of our lives. This is true no matter our current circumstances.  Just start from wherever you are.

If you have soreness or back pain first thing in the morning, here is a 2 minute exercise routine you can do that will help build your core strength.

Listen to Jeff Cavaliere, MSPT, CSCS as he describes his morning routine.

Improve Grip Strength, Abs, Core Strength 

You will need a chin up bar to do this exercise. What?

What do you mean you don’t own a pull up bar?

Okay, lets rectify that.

Fit Women are also Beautiful

Dear Reader,

Social Media Sites like Instagram and Twitter are a showcase for Fitness Influencers.

They’ve managed to gain enough views to start to shift our social values where ideals of beauty are concerned.

78 female undergraduate students (from The University of Missouri-Kansas City) were asked to rate the winners of the Miss USA beauty pageant, and the researchers found that the women with more toned or muscular physique are now seen as more attractive and even more sexy than very thin women.

Scientific Proof

The students were asked to review pictures of Miss USA winners who were crowned from 1999 – 2013 and rate them according to how attractive they were.

The study found that recent crown recipients were more muscular and toned rather than merely thin.

So have attitudes about physical beauty shifted?

We’ve been shown countless images of super heroes in the media. Actresses playing those roles have had to tone up for the parts.

LOS ANGELES, CA – DECEMBER 09: Actress Daisy Ridley attends the Los Angeles premiere of ‘Star Wars: The Last Jedi’ at The Shrine Auditorium on December 9, 2017 in Los Angeles, California. (Photo by Axelle/Bauer-Griffin/FilmMagic)

Think of Daisy Ridley as Rey in Star Wars The Force Awakens and the Last Jedi. Or Gal Gadot as Wonder Woman.

Head researcher Frances Bozsik published their findings in the Sex Roles Journal, saying: “There is a shift in the thin ideal female figure to one that now includes the appearance of physical fitness via muscularity.”

Daisy Ridley got fit for Star Wars

She explained that the explosion of “fitspo” on social media channels was a factor. Fans also tend to curate collections of images fitness Inspiration Models and Trainers on Pintrest and Tumblr. She noted that this could have motivational or harmful effects (eating disorders).

Frances also noted that both muscularity and thinness were commonly found among female celebrities.

A 2nd study carried out by the university saw 64 students presented with pictures of 14 different women.

The images were shown in pairs of the same woman with and without muscle definition.

But when one of the photos was left untouched, the results showed that the subjects found the more muscular version more attractive.

So we are inpsired by women and attracted to women who are fit, healthy and beautiful who also have good muscle tone.

Who knew?

Daisy Ridley works hard to bring the character of Rey to life

The Importance of beauty sleep

Dear Reader,

We’ve all heard of Sleeping Beauty.  But why were those two words combined to tell this ages old fairytale?

We’ve known from long ago that we look our best when we are well rested. Getting enough rest allows us to perform at our personal best, aids with memory and hormonal balance.

The importance of beauty sleep

The problem with modern lifestyles is that we are over stimulated by the time it is time for bed and find it difficult to fall asleep as quickly as we might like.

It is estimated that about 60 million Americans have one of 27 different forms of sleep disorder. Some take Melatonin.

Here’s a video by the Brightside that tells us how to fall asleep when ever and where ever we want with a 2 to 5 minute process.

If you’re having sleep trouble, maybe this technique will help.

Having trouble sleeping? If you have an unusual schedule and need to sleep during the day, try these.