Why I Prefer Exercise Out of the House

It’s no secret that exercise is good for the body and mind, but when I see so many people choosing to exercise indoors on treadmills or stationary bicycles, I don’t understand it. While I may be a little old-fashioned, I think there’s nothing better than getting your heart pumping while enjoying the great outdoors. Here are some of the reasons why I prefer to exercise out of the house.

It Helps With Insomnia

Now, hear me out. When you exercise outdoors with natural sunlight surrounding you, it helps to regulate your body’s internal clock (also known as your circadian rhythm). If you’re always inside soaking up artificial light, your body can become confused and you may have trouble sleeping at night. Plus, breathing fresh air regularly may help improve the quality of your sleep at night!

It Helps Your Body Create Vitamin D

Vitamin D is one of the most important vitamins for your body’s immune system. It also helps the body absorb calcium from dietary sources. Unfortunately, many adults in the United States have low levels of vitamin D, which can lead to a deficient immune response and can affect bone health in a negative way. Since exposure to the sun is necessary for our bodies to create vitamin D from cholesterol, regular outdoor exercise sessions are important.

You don’t have to do typical “exercise” to benefit from the sun, either. Working in the garden, doing yardwork or playing with grandkids outside are all great ways to get outdoor exercise and boost your vitamin D levels without feeling like you’re “working out.”

It Provides a Natural Mood Boost

If you’re feeling grumpy or sad, spend some time outdoors on a lovely day and watch how quickly your mood improves. There’s no doubting that natural light and fresh outdoor air help provide the mind and body with positive energy. I’ve noticed that when I regularly exercise outside of my house, I’m less likely to feel down or depressed. Being outside is one of Mother Nature’s most under-utilized natural mood-boosters.


Dr. Oz is shocked…

They may have found the “obesity killer”

Just 10 drops of this can melt up to 56 pounds in just a few months.


It’s Free!

The cost of a gym membership adds up over time. If you’re looking for ways to save money, ditch the membership and ride your bike or take a walk outside. It’s completely free of charge!

It Reduces Stress and Lowers Blood Pressure

Whether you take a simple stroll outside or you engage in a vigorous hike, you’re doing your body good in a lot of ways. Studies show that people who engage in physical activity outdoors lower their heart rate and blood pressure. If you’re not in peak physical activity, just take things slow to get started. As your cardiovascular health improves, you’ll be able to exercise longer and harder than before.

It’s Fun

I’ve tried working out on a treadmill with dozens of other people working out on either side of me. I got bored really quickly. Even when you have a television show in front of you, walking on a treadmill without going anywhere just seems like a waste of time. Walking outdoors, on the other hand, is always interesting and fun. Whether you take a stroll around your neighborhood or along a walking trail at a nearby park, you’ll find plenty of people to talk to or small creatures to watch. The entire experience is much more fulfilling than exercising indoors, in my humble opinion.  

These are just a few of the top reasons why I think exercising outside is one of the best things people can do for their health and sanity. If you’re not convinced, give it a try! I have a sneaking suspicion you’ll decide exercising outside is a better choice than working out in your home.

Personal Trainers: Are They Worth It?

There’s no shortage of ways to work out. From smartphone apps and hi-tech bikes to boot camp classes at your local gym, it’s easier than ever to pursue a vibrant path to fitness.

One approach you may have considered is working with a personal trainer. If so, you know that it can be a difficult decision to make. On the one hand, working with a trainer is often a great way to meet your fitness goals. On the other hand, trainers can be expensive and, for some, cause feelings of insecurity or self-consciousness.

In my opinion, there are some scenarios where hiring a personal trainer is almost always totally worth it — provided you can find one who fits your budget, of course.

1. You Haven’t Worked Out in a Long Time — Or Ever

Whether you’re brand-new to fitness or you’ve spent the past few years — OK, decades — on sabbatical from the stair-stepper, working out with a personal trainer is a great way to get into the swing of things at the gym. There are certain things an educated professional can do that, in most cases, you simply cannot. For example, he or she can:

  • Honestly assess your level of fitness
  • Accurately determine your strengths and weaknesses
  • Create an exercise regimen that minimizes injury
  • Explain what all those machines do
  • Teach you the proper form for various exercises

Covering the basics with a seasoned pro sets you up for success, whether you continue working with a trainer or decide that you’re ready to venture onto the floor alone.


Dr. Oz is shocked…

They may have found the “obesity killer”

Just 10 drops of this can melt up to 56 pounds in just a few months.


2. You’re Bouncing Back From Illness or Injury

After an injury or illness, two things are vital to the physical rehabilitation process: safety and smarts. Working with a trainer ensures you get both. Your trainer can develop a workout plan that will strengthen the muscle groups and other areas that need it without leading to additional aches and pains. In fact, just like physicians, many fitness professionals receive special training in certain disciplines, such as knee or back injuries.

3. You Need To Be Accountable to Someone

How many times have you uttered one of the following statements (or similar) to yourself?

  • “I’ll just walk an extra half-an-hour tomorrow.”
  • “I don’t have enough time to work out today.”
  • “All my leggings are in the wash. Guess I can’t go the gym.”
  • “I can’t go to the gym. It’s raining.”
  • “It’s National Tater Tot Day? Really? I bet that means the gym is closed.”

If your Miss America talent would be making up reasons not to exercise, then working with a personal trainer is a great way to force yourself to face the gym. Your trainer can offer tips for staying motivated. He or she can serve as a sounding board if you grow discouraged. If nothing else, the fact that you’re likely paying for your trainer’s know-how is usually excellent motivation to get to the weight deck and get your money’s worth.

4. Leaving Your House Is Difficult

If you have mobility issues, making it to the gym to work out can be nearly impossible at times. Enter the personal trainer — literally. Many personal trainers will come to you for your workout sessions or provide instruction and encouragement via video. Free from the burden of logistics, you can focus on what really matters: your health.

If you think all personal trainers are order-barking gym rats like you’ve seen on TV and in the movies, think again. They’ve changed with the times. It doesn’t matter when, where, why or how you want to work out: There’s likely a trainer who can work with you to develop and implement a personalized plan for lasting success. All you need to do is call your local gym to start the search.

The Truth About Celery Juice

It seems like every generation has its own miraculous wonder diets, tonics and treats. I’ve written before about the grapefruit diet that was all the rage in the ‘80s. The 21st century brought us even more health kicks and food fads than ever before: Paleo. Keto. Kefir. Kombucha. The list goes on and on.

Now, celery juice is having a moment. Some folks claim it can cure everything from acne to cancer. Skeptical? You should be. Let’s break down what celery juice can and cannot do.

What Celery Juice Can Do

Chugging a cold glass of celery juice does several things for your well-being. Most of them are good; some of them are not. Here are five things that celery juice can do for you:

Boost Your Nutrient Intake

Celery juice is rich in an assortment of nutrients, including vitamins C and K, calcium, potassium, folate and several others. In fact, juiced celery is filled with more nutrition than a stalk of celery itself since the majority of its fiber has been removed. More on that in a bit, though.

Keep You Hydrated

Because the neon green juice is mostly water, it’s supremely hydrating. It’s also a healthier alternative to sugary drinks such as sodas and fruit juices. A cup of celery juice contains only 5 grams of naturally occurring sugar and roughly 40 calories.

Reduce Inflammation

Celery juice may also be able to reduce inflammation thanks to the presence of flavonoids, which are powerful plant compounds that act like antioxidants. Research suggests that eating a diet that’s loaded with antioxidants can decrease your risk of obesity, diabetes, heart disease and certain cancers.

Raise Your Sodium Intake

While celery is high in a host of helpful nutrients, it’s also high in sodium. If you’re on a low-sodium diet, you should probably look for another beverage. Even if you’re not, you should limit yourself to only one glass, maybe two, of celery juice each day to remain within the recommended daily allowance of sodium for most men and women.


Dr. Oz is shocked…

They may have found the “obesity killer”

Just 10 drops of this can melt up to 56 pounds in just a few months.


Cause You To Eat More

As noted above, celery is low in fiber. On the one hand, that’s good because it allows other nutrients to shine. On the other hand, that’s bad because your body needs fiber; it’s instrumental to gut health, healthy blood sugar levels and low cholesterol. It’s also what helps you feel full after eating or drinking. Swap out a healthy lunch with celery juice, and you may find yourself snacking all the way to suppertime.

What Celery Juice Cannot Do

In recent years, the power of celery juice has taken on an almost mythical quality. In reality, it’s vegetable juice. More specifically, here are two things celery juice cannot do for you:

Cure You of Anything

While antioxidant-rich foods and beverages including celery juice may lower your risk of developing certain cancers, celery juice is not a cure for cancer — or anything else. What’s more, the research that suggests it may be effective in fighting diabetes and obesity is still relatively new and limited in scope. Science may one day find that downing a glass of celery juice cures everything from acne to male-pattern baldness, but that day has yet to arrive.

Rid Your Body of Toxins

Celery juice is not, as some diet scams claim, a detoxifier. Going on a celery juice cleanse won’t do anything but leave you hungry, fatigued and wishing you had a Bloody Mary to shove that celery into instead. Your body has its own system for removing toxins. It’s powered by your kidneys, liver, lungs and intestines, not by juice.

The Final Verdict on Celery Juice

Having a glass of celery juice every now and then is a great way to boost your antioxidants and cut down on sugary drinks. It’s not a tonic that will cure what ails you, though. For optimal health, the nutritional song remains the same: Eat whole grains, lean proteins, healthy fats and a colorful array of fruits and veggies — including celery.

Colonics: Does This Odd Practice Really Work?

Let’s talk about a subject that might make a few of us a little squirmy. Colonics (also known as colonic irrigation) is a procedure that involves irrigating the colon using water or a combination of water and other safe liquids. This practice is typically done by a hydrotherapist or colon therapist. Though it may seem strange to allow someone to clean out your digestive system through your rear-end, it’s a fairly common practice that may offer some impressive benefits.

Many people confuse colonics with enemas. These are two very different things. An enema is just a one-time infusion that can be done at home. Colonics involve more than one infusion done in different sessions. Each session typically takes anywhere between 45 minutes and one hour. During the procedure, up to 16 gallons of water and other fluids are pumped into the body through the rectum. I know, it sounds extremely unpleasant, but here’s why I am thinking about giving it a try.

Benefits of Colonics

There are a variety of reasons people choose to do colonics. Here are a few of the health advantages this procedure may offer.

  • Improved digestion. When you remove toxins that can get caught in your digestive system like sludge, you can improve your digestion. One study shows that gastrointestinal symptoms can, indeed, be improved after colonic irrigation. This is specifically in patients who have irritable bowel syndrome. Since IBS can be very challenging to treat effectively, some patients may choose to try alternative treatment methods such as colonics.
  • Weight loss. If you feel like you’re stuck and can’t seem to lose weight no matter what you do, colonics may be able to help. It does this in a couple of ways. It removes weight immediately by getting rid of toxic sludge (i.e. excess waste) caught in your body. It also helps with weight management by improving digestion s your body runs more efficiently and processes food more effectively.
  • Increased energy. Though it seems strange that washing out your colon could lead to increased energy, that’s exactly what some people report after receiving a colonic treatment. This benefit may be due to the release of pent-up toxins inside the body. Once these toxins are physically removed, your body doesn’t have to put so much effort toward trying to push the waste out when it’s sticking to your intestinal walls. Some people who receive colonic treatments claim that they experience improved energy, more restful sleep and better blood circulation.
  • Supports regularity. If you’re like me and struggle sometimes with constipation, you may find that colonics helps. This is one reason why I am considering trying this practice myself. Some people report that cleaning their colons out leads to improved regularity and fewer side effects of constipation (which include fun things like varicose veins and hemorrhoids).

These are just a few of the top benefits people report after receiving colonics treatments. Other touted benefits include improved concentration, better absorption of nutrients, and improved whole-body wellbeing.


Dr. Oz is shocked…

They may have found the “obesity killer”

Just 10 drops of this can melt up to 56 pounds in just a few months.


How the Procedure Feels

Colonic irrigation may seem like a highly unpleasant procedure. However, those who do it regularly explain that it really doesn’t hurt. Instead, it causes mild side effects such as minor cramping and a feeling of fulness in the lower abdomen. These feelings typically subscribe as soon as the treatment is complete. The tube is small enough that it only causes minor discomfort when it’s inserted and removed.

Given the fact that the procedure isn’t painful as I first supposed and that it can offer a variety of health benefits, I’m seriously considering adding it to my list of things to do this month. At the very least, I’m interested in learning more about this ancient procedure and its potential effects on the human body.

How To Keep Your New Year’s Resolutions

It seems like every year I make the same three new year’s resolutions. I want to eat better, move more and spend less time looking at screens. It also seems that every year I swiftly abandon all three of these noble goals by Valentine’s Day.

Whoops.

Last year, everything changed. Last year, I took a different approach to the promises I made to myself, and it paid off. I really did start moving more! I got in gear by tapping into four surprisingly simple strategies.

Don’t Overdo It

The temptation to shoot for the moon when it comes to new year’s resolutions is real. It’s also a really easy way to sabotage yourself before you even begin, and here’s why: When you set a lofty goal, it’s easy to be discouraged by your progress, no matter how great it is in actuality, because it seems small.

For example, if you want to lose 50 pounds by next New Year’s Day, seeing just a pound or two trickle off the scale each week can be underwhelming. It can feel like you’re never going to reach your goal.

The thing is, losing a pound or two each week is outstanding. It’s the ideal way to lose weight, in fact! What needs to change isn’t the approach, it’s the goal and its framing. Instead of resolving to lose 50 pounds by next January, which feels like it’s 100 years away, resolve to lose a pound a week. Accomplish that little goal consistently, and you’ll hit your goal weight before you know it.

Lasting changes happen slowly, so instead of focusing on some grand result far off in the future, focus on the here and now. Speaking of which…


Dr. Oz is shocked…

They may have found the “obesity killer”

Just 10 drops of this can melt up to 56 pounds in just a few months.


Don’t Fixate on Goals

Goals can be great. For many of the most common resolutions, however — such as the desire to lose weight, be active or save more money — setting a goal isn’t the best route. A better means of making real change is to focus not on the goal but on the practice. In other words, don’t resolve to run a 5K this summer; resolve to become a runner. If you focus on the process instead of some semi-arbitrary end result, you’re far more likely to build good habits that last.

Don’t Go It Alone

Accountability can do wonders for a resolution. If you want to stick with your commitment, rope some friends, family members and even strangers into your plan.

Trying to lose weight? Tell the people in your household so they can motivate you and refrain from bringing home so many cookies. Want to work out more? Join a class at your local gym. Ready to quit smoking? Tell your friends. Odds are, they'll be excited and supportive.

Don’t Be So Hard on Yourself

You’re going to screw up sometimes. That’s a fact. It’s human nature to skip a workout, dive into that extra piece of pizza or spend a little extra on your granddaughter’s Sweet 16. Here's the important part, though: It matters less why you momentarily broke your resolution than it does how you bounce back from it.

Like so many women, I’ve been fighting the battle of the bulge my entire life. When I cave and have a piece of cake I didn’t budget for, I don’t let it derail my entire plan. I think of my plan — and my practice of being a person who eats fresh, nutritious food — like a circle. I stepped out of the circle momentarily, found it covered in delicious sprinkles, thoroughly enjoyed it, and now it’s time to gingerly step back in the circle.

You know the old saying: Rome wasn’t built in a day. If you want to see your new year’s resolutions through, commit to making small changes, and when you go astray, don’t give up. Dust off the sprinkles, and jump back in the circle instead.

How to Make Recipes Bread-less

I’m learning that as I get older, my body doesn’t tolerate certain foods like it used to. One of those foods is bread. Unfortunately, bread is in almost all of my favorite recipes, so I was under the impression that I’d have to give up my most beloved dishes to get rid of the constant bloating and discomfort I was feeling. Have you found yourself in this sad situation before?

The good news is that you don’t have to give up all your favorite recipes after all! I’ve discovered I can still have all of my preferred foods if I make a few small adjustments to the recipes. Though they taste a little bit different, they are similar enough to keep me satisfied. Here are some of my favorite ways to make recipes bread-less.

Cauliflower Bread

Many people like to substitute cauliflower bread for regular wheat bread. The nice thing about this option is that you can find a variety of commercially produced cauliflower products, so you don’t have to make them at home if you don’t want to. Cauliflower makes great bread and pizza crusts. If making your own, you’ll first need to grate and cook the cauliflower. Then, you’ll mix it with bread, spices and cheese before baking. There are many different cauliflower bread and pizza crust recipes out there. Give one or more a try and see for yourself how versatile this white vegetable can be!

Portobello Mushrooms

OK, hear me out. If someone had told me just last month that I could use big Portobello mushrooms in place of bread in my favorite recipes, I would have laughed myself silly. So I don’t blame you if you’re rolling your eyes right now. All I’m asking is that you try it.

I made the juiciest turkey burgers last week, and I thought I would never be able to fully enjoy them without my signature buttered bread buns. Happily, I proved myself wrong! I grilled up two of the biggest Portobello mushrooms I’ve ever seen and used them as my buns. Let me tell you, the flavor was out of this world. It was one of the most delicious turkey burgers I have enjoyed in my lifetime. I like the taste of mushrooms normally, though. If you don’t, you may want to try one of my next suggested bread substitutes.


Dr. Oz is shocked…

They may have found the “obesity killer”

Just 10 drops of this can melt up to 56 pounds in just a few months.


Cloud Bread

Thanks to the current low-carb craze, there are several different low-carb bread recipes you can substitute for regular bread. One of my favorites is cloud bread. Though it looks a lot like puffy bread, it doesn’t include an ounce of wheat. In fact, its only ingredients are eggs, cream cheese, cream of tartar and some seasonings. That’s it! There are different variations to this recipe, so go online and give a few of them a try until you find the one that you like best.

Lettuce

Lettuce makes a great substitute for bread, and I’m not even pulling your leg! The key to using lettuce for your sandwiches and burgers is to choose large strips of lettuce. I prefer iceberg or butter lettuce varieties because they have a naturally cupped shape that holds food inside quite well. You can also use green lettuce and romaine lettuce. Simply put the ingredients you want into the center of the lettuce leaf, then roll or fold the leaf around the ingredients and enjoy! As long as the interior of your sandwich is nice and substantial, you won’t even notice the absence of bread.

While there is no substitute in the world that tastes just like bread, there are plenty of options that come close. My favorites are cloud bread and Portobello mushrooms, but your favorites may be completely different. Give each option a try until you discover your most preferred bread alternative.

Is Black Seed Oil the Key to Weight Loss?

There are a lot of claims that black seed oil is the next weight-loss “miracle” you need if you want to stay slim. Believers will tell you that it “melts” fat and “instantly” gives you a perfect waistline. How much of the hype is true?

What Is Black Seed Oil?

Black seed oil comes from a flowering plant called Nigella sativa. Some natural health stores refer to this plant as black caraway, black cumin or Roman coriander, but it’s not related to traditional cumin or caraway at all. When pressed, these tiny black seeds release an aromatic, peppery oil.

How Effective Is Black Seed Oil for Weight Loss?

It’s time for the million-dollar question: Does black seed oil really work for losing weight? The answer is yes, but there’s a catch.

According to a few studies, black seed oil can significantly reduce the body-mass index and waist size of people who are overweight. So far, so good. It helps you drop those extra pounds and slims your belly.

However, this research measured weight loss in groups who were also eating a low-calorie diet. The people taking black seed oil burned more fat compared to the other group, but everyone in the study was eating healthy food. This means that black seed oil can enhance your weight loss efforts, but you also need to follow a smart diet.

Why Is Black Seed Oil Good for Weight Loss?

Scientists still aren’t sure how black seed oil helps with weight loss. One possibility is that its natural compounds give your metabolism a boost for faster fat burning. It’s also possible that black seed oil reduces cravings for junk food, making it easier to eat less and choose healthy foods.


Dr. Oz is shocked…

They may have found the “obesity killer”

Just 10 drops of this can melt up to 56 pounds in just a few months.


What Other Health Benefits Does Black Seed Oil Have?

Black seeds have been used for their medicinal properties for a long time. So, if you want to try this oil for slimming your waistline, you may get other benefits, too. Black seed oil is rich in antioxidants, making it good for overall health:

  • Reduces blood pressure

  • Lowers cholesterol

  • Improves blood sugar levels

  • Prevents bloating

  • Helps digestive function

Important studies have shown that black seed oil can help people who type 2 diabetes to balance their blood sugar levels. By lowering blood pressure and cholesterol, the antioxidants in black seed oil can help protect your heart.


How Safe Is Black Seed Oil?

More research is needed, but taking the equivalent of 1 teaspoon a day for several months doesn’t appear to have harmful side effects. However, black seed oil may interfere with medications such as beta blockers. If you take prescription medicine, always check with your doctor before taking supplements.

How Do You Use Black Seed Oil?

If you’re excited about trying black seed oil, getting started is pretty easy. You can either take it as a supplement or use it with meals.

Soft gel supplements provide about 2–3 grams of oil per day. Some people take 1 teaspoon of oil directly. When used in meals, you can add 2–4 tablespoons without problems.

Personally, I like to use black seed oil in salad dressing. It has a spicy, strong flavor similar to fennel. I mix it with lemon juice or Dijon mustard for a healthy vinaigrette. You can toss this tasty dressing with spinach, romaine, arugula, radishes, carrots and other fresh veggies.

7 Life-Saving Hacks for Healthy Eating at Your Favorite Restaurants

Eating Out

Have you been avoiding Sunday brunch with the girls and date night at that incredible French cafe? If you think weight loss has to mean deprivation, think again! When you love eating out but you want to stay healthy, put these life-saving hacks in your back pocket. When it's time for your sister-in-law's birthday dinner or your monthly casual lunch with your coworkers, you'll be able to order smart and enjoy a delicious dining-out experience.

Think About Your Drink

For best results, stick to water when you eat at a restaurant. Not only do you avoid empty calories, but you also limit your sugar intake when you swear off sweetened iced tea, sodas and other beverages. If water isn't your thing, try unsweetened tea. Alcohol also adds calories without much nutritional value; the best choices are either a 4-oz glass of red wine or a cocktail with vodka and a diet mixer.

Choose Lean Meat

While a meat-free meal might seem like the healthiest option, it can backfire if you usually don't eat a vegetarian diet. If you don't feel full, you might overdo it on bread and other empty carbs. Select a lean cut like chicken breast or a less-fatty steak like filet mignon or sirloin so you'll get the protein you need to stay satiated until your morning cup of coffee without the added fat and calories.

Eat Before You Go

Avoid skipping lunch so you get the best bang for your buck at that new tapas place. Instead, eat a light, healthy meal before you dine out. Think carrot and celery sticks with low-fat ranch or whole-wheat pita with hummus. Otherwise, you might find yourself going harder than anticipated on the breadbasket. If you don't have time to eat beforehand, ordering a healthy appetizer can potentially reduce the overall calorie content of your meal.


Dr. Oz is shocked…

They may have found the “obesity killer”

Just 10 drops of this can melt up to 56 pounds in just a few months.


Slow the Pace

No matter how hungry you are, if you wolf down your meal you might keep eating long after you've had enough. Eating more slowly gives your brain time to process signals that you're full. Try setting down your fork and taking a sip of water between every bite or two.

Load Up on Veggies

When perusing the apps menu, skip anything breaded, creamy or fried. Instead, pack your plate with steamed or roasted veggies, order a starter salad with dressing on the side or choose a broth-based veggie soup. Ask to have your vegetables prepared with olive oil rather than butter. You can even ask for a double or triple side of veggies with your main to amp up the nutrients and reduce your caloric intake. See if you can swap fries or a loaded baked potato for broccoli, spinach or sweet potato fries.

Make a Plan

Check out the restaurant's menu online before you go, especially if you haven't visited before. This gives you a chance to set your heart on a healthy selection before the host seats your party. If you don't notice anything nutritious on the menu, you might want to pick a restaurant with a greater variety of choices. When in doubt, ask if the chef can prepare a simple meal of steamed veg and chicken.

Skip Dessert

That three-layer chocolate torte might look enticing, but it has little to offer in the way of nutritional value. If you have a sweet tooth, ask a friend (or two) to share. Otherwise, order coffee or espresso to enjoy a relaxed end to your meal without the extra sugar, calories and fat.

With these seven smart tips, you won't miss a beat when it comes to social engagements with eating involved. Ordering mindfully (and splurging everyone so often) can boost the health of your diet and may even lead to shedding a few unwanted points.

3 Things You Have To Know About Your Metabolism If You Want To Lose Weight

Weight Loss

I have a friend; let’s call her Carla. Like a lot of us, Carla wants to lose a few pounds. Like a lot of us, Carla has a serious sweet tooth. And like a lot of us, Carla often blames her displeasure with her weight on her metabolism, neglecting the fact that she finishes most nights with a delicious but unhealthy bowl of mint chocolate chip ice cream.

While your metabolism does play a role in your weight, that role is typically misunderstood. Here are three things you may not know about your metabolism.

1. It Isn’t One Single Thing

For the longest time, I thought that a person’s metabolism was a single process in his or her body, like breathing. Boy, was I wrong.

Your metabolism is a group effort by several smaller, individual metabolic processes. One of these is your resting metabolism, which is what most people are talking about when they refer to their metabolism.

A more accurate way of thinking about your metabolism, especially with regard to weigh management, is to think of it as your totally daily energy expenditure. Your TDE is based on three things:

  1. Your resting metabolism (as mentioned above)

  2. How much energy your body needs to digest food

  3. How active you are

Together, these three processes make up your overall metabolism. Your resting metabolism is the biggest piece of the TDE pie. It makes up roughly 70% of your metabolism. The energy your body needs to process what you eat is the smallest slice at 10%.

2. It Adapts to Your Lifestyle

My friend Carla isn’t alone in blaming her metabolism for those extra pounds she wants to shed. Plenty of women assume their metabolism is this fixed thing over which they have plenty of control. If you have a fast metabolism, you can eat lasagna three meals a day and never gain weight. If you have a slow metabolism, simply looking at a piece of birthday cake can make you go up a dress size.

None of that is correct. Your metabolism isn’t a fixed, singular process. As you change, it does too. The more calories you eat and the more you move around, the more calories you burn. Conversely, if you eat less and move less, your metabolic rate slows down as well.

What can we take away from that? Load up on healthy, whole foods and stay active, and you’ll encourage your metabolism to kick into high gear. Lie on the couch, sipping on diet soda and forcing down carrot sticks, and your metabolism will slow down accordingly.


Dr. Oz is shocked…

They may have found the “obesity killer”

Just 10 drops of this can melt up to 56 pounds in just a few months.


3. There’s No Such Thing as a “Broken” Metabolism

Maybe you’ve heard a friend say that she can’t lose weight because her metabolism is broken. Maybe you’ve even though that about yourself once or twice. Here’s the thing: Your metabolism can’t break. As you’ve already seen, it’s not one specific thing; it’s a network of processes. If you want it to speed up, you need to give it fuel in the form of nutrient-dense, unprocessed food and plenty of movement.

It’s worth nothing that that movement doesn’t have to be 90 grueling minutes at the gym every day. Chasing after your grandkids or running errands are both great for your metabolic rate, too. The main thing is to get off the couch or away from your desk as much as possible. Barring thyroid or other hormonal issues, the biggest culprit for a sluggish metabolism is a sedentary lifestyle.

If you’re unhappy with your weight, it may be time to take control of your metabolism. By moving more and filling your plate with useful calories, you can make your metabolic rate work for you instead of against you.

How To Find the Right Personal Trainer for You

If you have trouble staying motivated or designing an exercise routine that gives you results, expert trainers can help eliminate these obstacles. How can you choose the right personal trainer for your needs? Look for these eight essentials:

1. Credentials

Fitness may not be rocket science, but personal trainers should be certified. Depending on whether you’re focused on health, weight training or sports, look for certification from The American Council on Exercise (ACE), National Strength and Conditioning Association (NSCA) or National Academy of Sports Medicine (NASM).

2. Focus

Find a personal trainer that focuses on the type of activity you need help with. If your goals are to build sleek muscles, look for a weight trainer. Do you want to run a marathon? There are trainers who specialize in running. For overall health or weight loss, you can even find certified trainers who are also registered dieticians.


Dr. Oz is shocked…

They may have found the “obesity killer”

Just 10 drops of this can melt up to 56 pounds in just a few months.


3. Professionalism

It’s a good thing to find someone friendly and energetic, but there are always lines that shouldn’t be crossed. If a personal trainer says or does something that makes you feel uncomfortable, choose a different option. A great sign of trustworthy exercise professionals is that they ask you about any preexisting conditions you have or medication you take before designing your exercise routine.

4. Insurance

Even the best doctors have malpractice insurance to cover unforeseen accidents. In the same way, you should only work with personal trainers who carry liability insurance.

5. Schedule

Before signing up, make sure the trainer’s availability lines up with your schedule. Not all trainers are willing to give you classes in the evenings or on the weekend (though many do). Professionals who adapt to your schedule make it easier for you to maximize weight loss every week.

6. Reputation/Experience

The best trainers have real experience under their (beautifully slim) belts. Real professionals should have a great reputation for delivering results, not just telling clients what they want to hear. Check online for reviews from other customers. Any trainer should have a page on Facebook, Instagram or Twitter that you can look at.

7. Personality

It may seem like a small thing, but your trainer’s personality is actually one of the most important things. Certain types of individuals simply click with your own outlook on life, which makes them especially effective at motivating you. Like a great doctor, these trainers feel like friends you trust. Whether you need some military-esque tough love or an encouraging voice by your side, there’s a professional that fits out there somewhere.

8. Price

Last but not least is your exercise budget. It’s common for trainers to charge upwards of $50–$100 an hour or more. What if you can’t afford the cost? Before giving up an ideal trainer that fits you well, ask about discounts. Sometimes, you can save money with a six-month or annual exercise plan. Other times, the solution is to take a group class with friends.

Hiring a trainer can give you important advantages with your weight loss goals. Exercise professionals know how to motivate you, how to keep you safe during workouts and how to give you long-term goals that really work. That way, you don’t just lose weight, you learn the keys to keeping it off.