iLoveKickboxingSandy

Looking for kickboxing classes and a fun workout? With our cardio kickboxing program we've helped tons of Utah men and women melt away unwanted fat.

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How an Amazing Single Mom Rebounded from a Life-Changing Ordeal to Rediscover Herself and Regain Her Confidence Through Kickboxing and Fitness

Meet Rebekah Miller – an amazing woman and single mom who has overcome huge obstacles in her life to ultimately become an incredible inspiration to her 11 year old son, her family, her friends, and many others. Rebekah has overcome incredible odds and is a wonderful example of perseverance and hope in the face of adversity. This is her story.

In 2011, at age 32, Rebekah suddenly found herself a single parent and a widow when her husband passed away. One short year later, Rebekah had a stroke. She says that this was a very difficult time in her life, “It is hard to deal with stress after having a stroke. My brain would shut down and I could not respond to anything sometimes. It’s like someone puts a helmet on your head and you can’t think right. For a while I gave up, laid in bed, and would not do anything.”

When Rebekah started her road to fitness and recovery, she started with just walking around the block. At first, she could barely make it around the block. Her balance and coordination had been thrown off because of her stroke. She was determined to keep going though and by 2015 she was able to walk 9 miles.

As her determination to recover and get in shape grew, Rebekah hired a trainer at the gym, tried out Zumba and barre classes, continued with her walking / running regime, and took some other fitness classes as well – but she had a hard time connecting to the instructors and got bored with things easily. In 2015 she joined a transformation contest. She remembered a kickboxing class she had tried out years before, prior to her stroke and her husband’s death. Rebekah remembered how much she had loved kickboxing back then, and she knew that she would be able to win the contest through taking kickboxing classes.

When Rebekah started kickboxing with iLoveKickboxing-Sandy in August of 2015 her original goal was to lose weight. “I wanted to lose 60 pounds. I was mortified because I was overweight and it was time for me to start dating again.” So far, Rebekah has lost more than 35 pounds and she won Third Place in her transformation contest.

Here are just some of the many ways that Rebekah has changed her life through kickboxing classes:

·         Lost more than 35 pounds

·         Lost fat and gained muscle – she lost 3.5% body fat in just 45 days of Kickboxing (her total is even higher than that)

·         Lost inches and dropped from a size 16 to a size 10

·         Regained confidence – people tell her all the time that she looks great and Rebekah feels great in her own skin again

·         Won 3rd place and a $1,000 in a fitness transformation contest in 2015 and is working towards reaching new goals in a new transformation contest this year

·         Found a great stress reliever – she is more clear-minded and better able to think through things because of kickboxing than at any other time since her stroke

·         Went from barely being able to walk around the block to running 5K’s with her son – since starting kickboxing Rebekah has completed more than fifteen 5K races

·         Rebekah even tried snowshoeing for the first time last year and was able to go 6 miles thanks to the conditioning she had done in her kickboxing classes

·         Better able to function as a caregiver for her grandmother now that she is in better shape herself

Rebekah said about iLoveKickboxing-Sandy, “If people just knew what these classes would do for you, and stuck with it – everyone would do this! The more you come back the easier it gets and your body starts to change with it. You have more energy and you look forward to every single class!”

Rebekah has not only transformed her own life and that of her son and grandmother, but she actively works to give back to others. She works closely with the NICU unit at the University of Utah to raise funds and supplies for families with infants under their care. She is a true inspiration to all who know her.

From all of us at iLoveKickboxing-Sandy, congratulations on your many successes and successes yet to come Rebekah!

For more information about kickboxing in Sandy, UT check out www.ilovekickboxingsandy.com.

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How One Man Rediscovered His Passion for Fitness Through Kickboxing

Meet Mike Fugal, a 39 year old voice actor, father of two children, martial artist, and kickboxer. Mike has an incredible story of willpower and determination in the face of what many people would consider to be a debilitating and limiting injury.

Mike started Kickboxing in August of 2015. He was determined to regain the level of fitness that he had when he was an actively training martial artist some years before. After sustaining a serious knee injury in 2001 at a martial arts tournament, Mike found his fitness level and confidence on a downward spiral. As Mike recovered from his knee injury he found that it was difficult to do some of the things that he loved, such as martial arts which he had trained in for 9 years and taught for 6 years. As his knee injury started to cause additional problems with his hips, Mike stopped training. He eventually found himself out of shape and at his highest weight ever – close to 300 lbs.

Mike knew that in order for him to be able to do the things he loved again he would have to find ways to help his knee recover – this meant losing the weight that he had gained from the inactive period following his injury. He decided that a change in diet was necessary and cut sugar and fried foods completely out of his diet. He also started eating vegetables whenever he could. Even though this was difficult with his job that required him to travel often, he made it work. In just a few short weeks he saw a dramatic improvement.

As the weight started to come off and his knee finally started healing, Mike tried working out at home but struggled with motivation and was easily distracted by household activities with his wife and children. He started wearing a knee brace to exercise and tried to jump back into TaeKwonDo classes, and he loved it, but it was not giving him the workout that he needed. Although the changes in his diet had made some definite improvements for him, Mike knew that he needed to find a good workout program to supplement it.

So in August, he walked through the doors at iLoveKickboxing in Sandy, UT. He had already lost weight from his almost 300 lbs, but he still wanted to lose more. He also had a goal to have more energy and do something he loved as much as martial arts, but that would also help him quickly burn away fat and build muscle. He was thrilled when he discovered that he had finally found his fitness “home” in the Kickboxing program.

Mike told us, “I love that I can modify things if I need to. I have been able to build myself up that way. When I first came in there was no way on earth I was going to do any kind of squat with my bad knee, but the instructors helped me modify things and build up to more challenging exercises. Now I even feel comfortable doing jump squats!”

Here are a few of the successes that Mike has seen since starting Kickboxing just 5 months ago:

-          Lost 2 ½ inches in his waistline

-          Is down from almost 300 lbs to 220 lbs (10 lbs of which he lost with Kickboxing) – the lowest weight he has been in decades

-          Went from a size XL to a size Medium

-          Has had to replace his wardrobe because his “small” clothes from before are too big now, he even had to make new notches in his belt and is now going to buy a whole new belt

-          Seen a huge increase in confidence and motivation; he says that this reminded him that he can do hard things

-          Sleeps better at night

In addition, Mike says that he has a lot more energy than he used to. “I used to think along the ‘spoons theory’ of energy. Every day I felt like I only had so much energy that I could use, like a handful of spoons, and I didn’t want to use too many of my spoons. Now, I don’t feel that way anymore. I feel more like a furnace. I can just keep burning and churning!

To learn more about Kickboxing in Sandy, visit www.ilovekickboxingsandy.com

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How One Dedicated Mother Turned Her Fitness Around and Rediscovered Her Confidence

This is the absolutely incredible story of Sasha Lloyd – a mother, wife, and student. Discover how Sasha has overcome huge obstacles and rediscovered her confidence to completely change her life.

Sasha is 30 years old, a mother to two children (ages 3 and 1), a Jamberry nails consultant, and a college student working on her Master’s degree in social work. Before Sasha tried Kickboxing she went on walks and jogs once or twice a week, tried workout videos at home, and tried a couple gym memberships where she liked the classes but didn’t stick with anything for very long. She decided that she needed something with structure. She saw a friend post about Kickboxing on Facebook and thought that it would be fun to give it a try.

In February 2015 Sasha started attending classes at iLoveKickboxing in Sandy, UT. When Sasha first started she was nervous. She wanted to lose 100 pounds, had back and knee problems for which she often had to wear a brace, and she was not used to being active. Sasha said, “I was scared of looking stupid, but I was glad to see that there are students of all fitness levels at iLoveKickboxing. The students and instructors were all very encouraging and motivating. Going from no movement to lots of movement was difficult for me, but everyone helped me out and made me feel great!”

Since starting Kickboxing, Sasha no longer has to wear a brace for her knee and her back rarely causes her problems. Sasha says, “I actually look forward to exercising now, I don’t just look forward to when it is over. I truly love working out now and Kickboxing has made it so much fun!”

In addition to overcoming multiple physical challenges, Sasha has seen huge improvements in other areas of her life. For much of her life, Sasha has had to struggle with anxiety. After her pregnancies, post-partum depression and anxiety became a much bigger struggle for her. She said, “At one point my husband said he did not know how to help me anymore.” Since starting Kickboxing Sasha has been able to get her anxiety under control and is finally starting to get off of her medication, AND her husband has since joined her in Kickboxing giving them a fun activity to look forward to doing together. “It has made a huge difference for our family and it really helps us set a better example for our kids.”

Sasha and Derek have become regulars in Kickboxing class. “It is amazing to see how far they have come since they started. They have both gotten so much stronger and they really help to encourage the other students,” said one of the instructors.

Here are just a few ways that Kickboxing has changed Sasha’s life and helped her family:

·         Lost 8 inches off of her waist

·         Lost 12 pounds and is steadily losing more

·         Has more energy to play with her kids

·         Able to sleep better

·         Anxiety is under control and she is starting to get off her medication

·         No more back problems

·         No more knee problems and does not have to wear a knee brace

·         Has more energy to enjoy activities with her family such as fishing, camping, and hiking

·         Enjoys exercise now and has a fun workout that she can do with her husband

Congratulations on your many successes and successes yet to come Sasha! All of us at www.iLoveKickboxingSandy.com are super proud of you and your dedication!

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When Life Gave Her Lemons...

Meet Brittany Denhalter. She started Kickboxing at iLoveKickboxing-Sandy in January 2015. Like many people at New Year’s she had some serious goals to make 2015 the best year ever. One thing that really set Brittany above the average New Year’s resolution-maker though is that she had the drive, determination, and dedication to get the job done! This is her amazing story…

Brittany used to dance and play softball when she was younger, but for a couple of years she felt out-of-shape and unsatisfied. She began to be concerned about her weight gain and overall health. She wanted to be stronger and build muscle again. She tried the HCG diet, and she lost weight, but it was not sustainable and she did not feel good because she still was not healthy or strong.

One of Brittany’s friends started Kickboxing classes and after only a couple weeks Brittany noticed a difference in her friend. She decided it would be a great idea to try it out for herself and she knew it was a perfect fit right away. She had missed the structure and instruction that she had had as a dancer – and she loved the friendly environment that the instructors and other students provided.

Brittany could not have started Kickboxing at a better time. Life threw her a lemon when she discovered that she was allergic to her chosen profession. She loved being a hair dresser, but the hair products had a horrible reaction with her skin. As she discovered that she had to change her plans and went back to school to become an occupational therapy practitioner, she found that Kickboxing provided much-needed stress relief and a positive outlet for her frustration.

Even with her busy school and work schedule Brittany made time to come to at least one Kickboxing class each week. She said, “If I had gone to the gym once a week I would never have gotten the same results I did from coming to Kickboxing. I love this place!” After she graduates from her occupational therapy program in May she looks forward to attending even more classes.

Brittany says about kickboxing, “It has given me so much more confidence! I feel better now than I ever did when I was at my lowest weight because now I am healthy and strong. I love getting compliments from friends and family about how much more definition I have now.”

Here are just some of the amazing things that Brittany has accomplished in the last 11 months!

·         Lost 6 ½ inches in her waistline

·         Gained muscle definition and strength in her arms

·         Gets compliments from friends all the time about how toned she is now

·         Feels great about herself and is flowing over with confidence

·         Feels healthier and stronger than she ever did on diets alone

·         Found a great new hobby that she loves

·         Found much-needed stress relief as she completed a rigorous school program

The team of instructors at www.iLoveKickboxingSandy.com are all so proud of Brittany, “She always works so hard in class! She shows up ready to sweat and always has great power on all of her techniques. She gives 110% effort in every class and she is always smiling and happy to be here! Brittany, YOU ROCK!”

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The Food Pyramid

When you are younger and you see the food pyramid in school, you understand what represents is but why it’s structured the way it is remains a mystery. Over time the look of the pyramid has changed into something simpler and easier to understand. People today are also more aware of nutrition labels and the types of food they should be eating.  Now it is set up in a way where the thickness of stripes represent the amount you should be eating of that food group. Bigger stripes equals eat more and visa versa. The food pyramid is also based on a average adult, so special dietary needs are not taken into consideration.

How to Use It:

  The best way to use the pyramid is to look at your plate and break down the different food groups. So you should see that half you plate is vegetables, a quarter protein and a quarter grains. This is an extremely easy way to follow the dietary suggestion of the food pyramid. Think of fruits and a side dish or dessert. Everything eaten in moderations and balance is the key to the pyramid. This is the breakdown of the food pyramid and the recommended daily total intake based on an average adult with no dietary restrictions, of your meals and snacks throughout the day:

  Grain Portion: six ounce (around) servings per day. Try and choose different whole grains. Try not to always eat a rice, there are so many different grains out there, try something new.

  Vegetable Portion: Two and a half  cups per day which is equivalent to about 5 servings. Same with grains try and choose a variety of different types a vegetables and different colors. Every vegetable has there own specific asset to your diet.

  Fruit Portion: Two cups per day or 4 cups total. Crazy but fruits are just like vegetables you also need to vary types and colors.

  Milk Portion: Three cups per day, dairy is great for your body, try yogurts, and cheese, and milk. Try to always choose the fat free or part skim options because dairy can be more on the fatty side.

  Meats and Legumes (Beans) Portion: Five and a half ounces total per day.  As far as protein goes there is protein is some many things besides meats, which is still a great source, it is in fish, eggs, nuts and different beans. When you do choose meat as your protein make sure you are choosing lean meats.    

  Empty Calories (sugars): a very small amount, around 100 to 300 calories. These should not be eaten every day

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The what and why of Protein

Protein is extremely important for your body, especially for an active body. Proteins are large molecules that are found in every cell. They are made up of smaller units called amino acids, they regulate organs and tissues of the body, by building new cells and maintaining tissue. Protein is one of the building blocks of the body.  So much of us is made up of protein, our hair, skin, muscles and connective tissue.

The protein that is found in our bones, and muscles is extremely important, without it we couldn’t walk or run or move really at all. This protein is structural protein, they are fibrous and can be found in all the cells in the body. Another important protein is the one found in connective tissue this protein is in our skin, ligaments, and bones.  

  Muscle Building Proteins:

Diary: cottage cheese, cheese, yogurt, milk,

Poultry breast: chicken, duck, turkey,

Fish: swordfish, bass, trout, mackerel, salmon, tuna,

Whey: Supplement Protein

Meat (Red): beef, pork, venison, bison, lamb

Eggs:  one or two eggs a day is good for you

  Would you believe protein also plays a part in our fluids like saliva and blood? Our pH level is always changing and  we are always doing different things that changes the levels of our bodily fluids. The air, the foods we drink or don’t drink. Low pH levels are dangerous and could cause serious health problems, but protein picks up hydrogen ions and releasing them into the body which raises the pH level if needed.       

When you get sick antibodies are what helps us fight of infections, viruses and bacteria. Those antibodies are proteins, these proteins stop bacteria in their track before it can multiply and spread. This type of protein is very important for the well being of our body.  

You hear things all the time about eating more protein to lose weight. It seems to be working, but why? Protein is so awesome for losing weight because your body is actually burning calories to digest it, more calories than if it were cards or sugars. It also fills you up faster and for a longer period of time than most foods, making it very ideal on a low calories deficit diet. The amount of protein that is recommended varies person to person and day to day. It depends on how many calories you are in taking and how much you weigh. A protein deficit is someone who consumes only half of the recommended daily value.

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Conquer Your Sugar Cravings

There will always be an excuse to indulge in sugar! “Its hot! I want a sweet refreshing drink, or it’s cold I would love a hot latte.” “It’s my best friends birthday, how could I not eat cake?” The list goes on and on with daily activities that could derail your progress. You don’t have to let sugar control your life or your choices; you need to learn how to control those pesky little cravings.

KNOW WHAT IS SUGAR AND WHAT IS NOT…

We all know sugar by the name sugar, but there are many different names and different forms sugar comes in. Sugar shows up in the most unexpected places, in your yogurt, in your “healthy” juice, even in things that aren’t supposed to be sweet like bread. Reading the food labels and educating yourself on the different kinds of sugar will definitely help you avoid the different sneaky sugars. Here are some more commonly known aliases of sugar.

syrup (such as high-fructose corn syrup)

cane

maltose (sugar made from grain)

sucrose (common table sugar; made from fructose and glucose)

molasses

caramel

juice

dextrose (form of glucose)

malt

honey

agave nectar

lactose (natural sugar from milk)

fructose (natural sugar from fruits)

glucose (product of photosynthesis)

LIQUID SUGAR

Okay we all know soda has sugar, but if that is the only drink you think you need to avoid you are wrong! Without the fiber in whole fruit, fruit juice is just sugar. This is where reading the labels will save your sugar intake. You would be surprised how much sugar those “from concentrate” drinks have in them, and don’t get me started on lattes and coffee drinks, unless you are very specific on your order, they will add a ton of extra sugar.

STOP LOOKING

Don’t tease or torture yourself. Looking or just having a taste of something High in fat, high calories, and high in sugar will intensify your cravings. There are many different things you can do to satisfy a craving other than indulging or binge eating sugar. Try to snack on low calorie and low carb snacks to help your cravings return to normal. Also not starving yourself will help with the craving, when your blood sugar level spikes is when your cravings go out of control.

OUTSIDE THE SWEET STUFF

Even if you're not eating that sugar packed chocolate chip cookie doesn’t mean you're not eating sugar. The dressing you put on your salad today was loaded with sugar, crackers, pasta are all foods that aren’t supposed to be sweet but still have sugar in them. Once you get to a point where you are not eating as much sugar your body will get used to the lower intake of sugar and the cravings will be much easier to control.

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Common Dieting Mistake You Don't Know

Exercise is very important but nutrition is essential to losing weight and having a fit body. Dieting can be harder than exercise. It can be a very difficult thing to understand and master. Sometimes we make dieting mistakes that we aren’t aware of, so if you're not seeing the results maybe you are making some of these mistakes.

Mistake: Not eating enough calories for a long period of time.

Yes we know that a fewer calorie intake is mathematically how we lose weight. Less calories in, more calories burned equals weight loss, but going to extremes can do more harm that it can do good. When you yo-yo diet and you starve your body it creates a very stressful state of being for your body. Then if you add intense working out to that, it raises your stress hormone way higher than necessary. Food and exercise should not stress your body out it should do the opposite. This may good for short term weight loss but not a long term solution, they might be good for body composition but they are not good for the overall health of your body.

Suggestion

Take a break from your diet, even if you take short breaks it helps your metabolism and can also improve your endurance and performance during working out. Keep your body healthy and as less stressed as possible.

Mistake: Plan jumping

If you don’t stick with something long enough you cannot see if it works or not….so you have to stick with your diet. Set a plan and a time and see it through, sometimes things jump off right away and you see your body changing and you feel good so you stick with it, but that doesn’t always happen. It doesn’t always start with a bang and sometimes you don’t see the results you were promised, still see it through.

Suggestion

Try to stick to a plan for 10-12 weeks before giving up! Give your body time to adjust. You cant always see what’s going on, sometimes things are happening on the inside, and it takes your body a little while to reflect that on the outside.

Mistake: Underestimating Your Protein Intake

Protein is super important to maintain lean muscle mass. If your are not getting enough in your body its way harder to put on muscle, and as we all know muscle burns fat. SO we want more muscle. Protein is also very filling and will make you feel fuller longer.

Suggestion

The protein rule is to intake about one gram of protein for every 2 pounds of bodyweight. That is just a guideline you can always take more. One way to know if you’re getting enough protein is how hungry you feel after. If you are starving after your workout or two hours after you eat then you are not getting enough protein.

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iLoveKickboxing’s 2nd Annual 45 Day Transformation Challenge Starts Off with a Bang at Sandy, UT Location!

This week marks the beginning of iLoveKickboxing’s 2nd annual 45 day transformation challenge, and the clients of iLoveKickboxing-Sandy couldn’t be more excited. Kickboxing classes at iLoveKickboxing-Sandy and Facebook pages have been buzzing with excitement about this year’s transformation challenge that boasts a $5,000 grand prize for the national first place winner.

Last year iLoveKickboxing-Sandy had two students who won national prizes – Quincy Lister and Brian Ellis. Quincy won the 2013 transformation challenge 2nd place national prize of $1,000 and Brian won the 6th place national prize of $200. The contest required them to not only provide before and after pictures and attend regular Kickboxing classes, but to also follow a good meal plan at home. Just like this year, the contest last year was about more than just weight loss though. Winners were chosen by an overall transformation in body, mind, and quality of life.

Last year, at the end of the contest Brian said, “45 days ago, I could barely do a pushup or a sit up. I was 232 pounds and that’s at least 30 pounds over-weight. I had no energy and was sad and depressed. I needed to lose weight and get in shape! I was hoping to lose 30 pounds, but I also knew that was a lot to lose in 45 days, not impossible, but a lot. I started going to my iLoveKickboxing classes. Some days I went twice, once in the morning and once at night. After about a week and a half, I could feel the difference, both in my attitude and in my body! I felt better, I looked better, and I could feel my body firming up. I regained the desire to go out and do things – bicycle, swim, jet ski, hike – all sorts of physical activities. On a hike with my family, not only could I keep up, but I was leading the way! So far I’ve lost about 20 pounds. Not quite my final goal, but a lot for 45 days. Especially since some of that is fat that has now turned to muscle! One thing I learned: exercise isn’t enough! A change in diet is what I needed and still need. I’m well on my way to reaching my weight and fitness goals now. Thanks iLoveKickboxing!”

Quincy said, “Staying on the nutrition plan was challenging at times, especially on special occasions and weekends but working so hard in my kickboxing classes really motivated me not to undo all my hard work by eating things that are bad for my body. I felt more motivated to eat clean and healthy and one of the best and most beneficial things that I will take away from this challenge is my increased awareness about my body and my overall health. I now make it a priority to schedule in kickboxing classes throughout my week, I put them in my schedule just as I do any other work or life priority, and I am actively conscious about how I am nourishing my body. I feel like my entire outlook on life and making myself, my body, and my overall health a priority has changed for the better and I truly owe so much to iLoveKickboxing for this amazing life transformation.”

This year iLoveKickboxing-Sandy hopes to see even more of their students not only win big cash in national prizes, but become happier and healthier as they reap the benefits of reaching their health and fitness goals. iLoveKickboxing-Sandy manager, Brittany Alleman Ayers, said, “I love seeing the difference this program makes in people’s lives. Every time someone comes to class and tells me how much more energy they have, how much weight they have lost, or some other way that they have become happier and healthier it makes me so excited for them! That’s what the iLoveKickboxing program is all about. I can’t wait to see everyone and hear their stories at the end of this transformation challenge because I just know that it is going to do amazing things.”

For more information about Kickboxing in Sandy check out www.ilovekickboxingsandy.com

For more information about the iLoveKickboxing 45 Day Transformation Challenge check out www.ilovekickboxing.com/blog/45days/

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How Can I Strengthen My Emotional and Physical Health?

Why am I having these emotions? That should be the first thing you ask yourself, usually emotions are not brought on by physical health alone, but physical health can have a big role in it. If you are feeling depressed and lacking energy, an un-healthy diet could play a big part in that. If someone close to you dies, the emotions may not be brought on by physical health but the better you are treating your body and taking care of yourself you will only add to having better emotional health regardless of the circumstance.

Make sure you are expressing your feelings in the appropriate ways. Keeping your feelings locked up can almost make you feel more secluded and more alone, it is best to talk through these feelings with someone close to you. Even if your family or friends might not be able to help you or solve your problems at least you have someone in your corner cheering for you. It is also beneficial to talk with someone that is outside of your circle of friends and family. Especially if the emotional stress is being caused by someone close to you. Getting an outside opinion will help process feelings in a different way and help you get an unbiased view of the situation.

It's very hard to get quiet time or alone time especially in such a busy and on-the-go world. Meditation and alone time is a great way to clear your mind of the negativity. Yoga is a great way to be emotionally and physically active. An exercise of guided thought is very helpful;, it allows you to work through your thoughts is a way that forces you to stay on task, allowing you to calm your body and your mind.

So if having a good positive outlook on life affects your emotional heath obviously having good physical health requires the same effort. These two go hand in hand. Exercising is an amazing way to relieve stress and help you think more clearly. It's very important to take care of your body. Eating healthy only has positive effects, no one will ever complain they have too much energy or they are too healthy! Sleeping is also a very important part of having good physical and emotional health, the right amount of sleep can dictate how your whole day goes and how productive you are.

Getting into a good routine of exercise, eating healthy and sleeping right will help you balance things in your life when they get crazy. Another health problem that negatively effects you and people around you is the abuse of drugs and alcohol, these cause emotional problems as well and health problems.

It may seem impossible sometimes, but taking the right steps toward living a balanced life will greatly improve your mental and physical health. If you try to not worry about all the problems you have at work, at home, or at school those negative feelings won't affect your life. It's very easy to always look at the negative and let yourself get wrapped up in that, but having a more positive outlook can only help you. Letting go of things that bother you or that are making you have negative thoughts will greatly help you see the positive more clearly. Try to live a balanced life where you do things that make you happy more than you worry about things that don't.

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Vitamins: How Much and Why?

Facts about Vitamins

We use vitamins for many different reasons, to help us grow, digest easier, and to help nerves function more efficiently. There are 13 different vitamins that your body needs: Vitamins C, A, D, K, E, and the B vitamins.

The AAFP cites two categories of vitamins:

1. “Water-soluble vitamins are easily absorbed by the body, which doesn't store large amounts. The kidneys remove those vitamins that are not needed.”

2. “Fat-soluble vitamins are absorbed into the body with the use of bile acids, which are fluids used to absorb fat. The body stores these for use as needed” (http://www.fda.gov/forconsumers/consumerupdates/ucm118079.htm).

What amounts are safe for me?

There are certain vitamins that can be dangerous in high doses compared to other vitamins. Because there are vitamins with high risk means you need to be aware when it’s ok to take more or when it is not.  One way to make sure is to look at the tolerable intake level of the vitamin. “This is to caution against excessive intake of nutrients (like vitamin A) that can be harmful in large amounts. This is the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision” (http://en.wikipedia.org/wiki/Dietary_Reference_Intake).

Sometimes the recommended dose is much lower than the tolerable intake level (UL), so reading the labels is very important. You want to use vitamins as a way to help your body and make it easier for your body to function; you don’t want vitamins to turn into something harmful for your body.

This also goes the other way where some vitamins are more high risk than others. The tolerable intake level (UL) is very close to the recommended daily limit, so it’s easier to take too many of those vitamins. For example, vitamin A is a fat soluble vitamin and with vitamins like that they stay and can possibly build up in your body in a harmful way and can be toxic.  

Vitamins are designed to help enhance your diet.  Taking dietary supplements does not equal good health. You also need to be eating a healthy and well balanced diet and taking vitamins to fill in any nutritional areas. A multivitamin is always a safe bet to provide most things your body needs. But, depending on you specifically, you might need more or less than what is in a multivitamin.

You also need to be aware of the nutrients you are getting from food as well as vitamins. Your daily intake could include food and vitamins or one or the other. If you are looking for your allotted daily intake the best way is to go onto a government regulated website to find that information because not all bottles take the food factor into consideration.

You won’t find the UL on food nutrition labels or on your vitamin bottle. It’s not a number that most people know about. But it is available on government web sites - and a complete list of nutrients with ULs is listed at the end of this article.

Most likely, the average person will not take too many vitamins that are harmful to them so don’t worry. It’s always a good idea to consult your dietician for your specific nutrient needs. Especially if you’re going to use supplements in high doses or for a long period of time.

Works Cited:

1. http://en.wikipedia.org/wiki/Dietary_Reference_Intake

2. http://www.fda.gov/forconsumers/consumerupdates/ucm118079.htm

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How to Break the Dreaded Weight Loss Plateau

1. Imagine Yourself Better…

Have a vision of success. The easiest way to find out what goals you are really looking to accomplish is to ask yourself “What would make me happy?” Visualize yourself looking and feeling the way you want to. What needs to happen in order for those thoughts to come true? Then apply that to your workout and let that push you harder and motivate you.

While you're imagining, remind yourself of reality: excess weight is unhealthy. Make sure this is a lifetime commitment for optimal health instead of a temporary plan to drop 10 pounds before bathing suit season. Don’t just think of short term goals. Really imagine what would make you happy not just, “I want to be skinny.”

2. Understand Your Weight Loss Personality

Try and figure out what makes you tick. That could have a lot to do with how you lose weight. Do you sit in front of the TV and eat? Do you eat when you’re sad or happy? What are the things holding you back from losing weight that seem normal and natural to you? Be more in tune with yourself, it will also help you figure out what fitness and diet plans are best for you.

-Are you Impulsive? Remove temptations.

-Are you Oblivious? Pay attention to what you put in your mouth.

-Are you Uptight? Do you eat to make yourself feel better?

-Are you Tenacious? Does losing weight come easy to you?

3. Record Every Food Morsel You Eat, Taste, or Lick

Underestimating just how much food you've eaten is a common mistake, one that can lead to a weight loss plateau or weight gain. Yet keeping a diary of your daily food intake (every bite, taste, or lick) can help you see where you're going wrong. Try these food diary tips:

-Track the time of day and your feelings when you eat to discover problem times and emotions that cause you to binge eat.

-Recognize your eating triggers and find healthier foods to satisfy your hunger or better alternatives than food to cope with your emotions.

-Monitor your progress, track your new behaviors, and reward yourself with a manicure or movie for all your hard work.

4. Beware of 'Calorie Creep'

What are you eating? A key reason for a weight loss plateau is eating more than you think. It's easy for portion sizes to creep up, and before you know it you end up eating more than you plan. That is why it's important to understand portion sizes and also read labels. 100 calories might mean just that, but what is the saturated fats, what is the sodium? All these things need to be taken into consideration when trying to lose weight. You might think you are eating very healthy but you might not have all the facts.

-Eat a high-fiber breakfast so you are less hungry during the day.

-Use low fat or fat free if possible.

-Have a piece of fresh fruit instead of something with processed sugar.

-Drink diet soda instead of regular soda.

-Order your pizza with veggies instead of high-fat meat toppings.

-Order your sandwich on whole-grain bread instead of a croissant or bagel.

-Try an open-faced sandwich with only one slice of bread.

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Mega List of Fat Burning Foods

Certain foods have a very high Thermogenic effect, so you literally burn calories as you chew. Thermogenic effect  is the amount of energy expenditure above the resting metabolic rate due to the cost of processing food for use and storage (Goljan, 2013). Other foods contain nutrients and compounds that fuel your metabolic fire. These are the foods you should be feeding your metabolism.

Greek Yogurt

Greek yogurt is a delicious tool for weight loss because it has twice as much protein as other yogurts. Protein keeps you full longer and the body burns more calories digesting protein than carbs. Eat nonfat, low-fat, and low-sugar yogurt.

Quinoa

Quinoa (pronounced keen-wa) is a nutritional all-star that is more like a vegetable than a grain. This whole grain has 8 grams of hunger-busting protein and 5 grams of fiber in one cup. It’s super easy to cook and it responds very well with seasonings. It's also packed with nutrients such as iron, zinc, selenium, and vitamin E. Add it in wherever you would eat rice.

Cinnamon

Cinnamon has a stabilizing effect on blood sugar levels. This is extremely important for someone who is trying to stay on a strict eating plan. When your blood sugar spikes you start to crave things and that is usually when you make bad eating choices. Stir some into your coffee, tea, or yogurt to add sweetness without adding calories.

Hot Peppers

Hot peppers contain a flavorless compound called capsaicin. It's more potent  in spicy habaneros, but also occurs in jalapeños. Capsaicin curbs appetite and speeds up the metabolism slightly, but only for a short time. Also you tend to eat less of spicy foods.

Green Tea

Green tea contains catechins, a type of phytochemical that may briefly affect the metabolism. To get the most benefit, you may need to drink green tea several times a day. Take your tea hot, because it takes longer to drink, providing a soothing, mindful experience.

Grapefruit

While grapefruit doesn't have any magical fat-burning properties, it can help dieters feel full with fewer calories. It does have large amounts of soluble fiber, which take longer to digest. Having half a grapefruit or a glass of grapefruit juice before a meal may help fill you up, so you eat fewer calories during the meal. It also is a great snack, you can even put cinnamon on it (double score!).

Oatmeal

Oatmeal has three things going for it: fiber-rich whole-grain oats, lots of water, and it's hot. It is also a very filling combination, hot food also takes longer to eat, and all that liquid and fiber will help you feel full longer. The trick is to not buy the prepackaged sweetened kind. Make your own and add natural sweeteners or fruit to it.

Berries

Berries are high in water and fiber, which can keep you full longer. But they have another benefit -- they're sweet. This means berries can satisfy your sweet tooth for a fraction of the calories you would take in gobbling cookies or brownies. Blueberries stand out because they're easy to find and loaded with antioxidants. They are a great snack and much better for you than a potato chip.

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How One Family With Diverse Needs Created a Truly Bonding Experience Through Martial Arts

I would like to introduce you to the incredible Cox family. Dad Tony, Mom Kathie and their two daughters Ally and Isabella. One of the things that makes them so incredible is how they were able to find one activity that could satisfy their incredibly diverse lives.

Kathie is a very active mother. Besides being a mom to her two kids and a loving wife of 12 years to her husband and working a full time job, she is also working very hard to get her Bachelor’s Degree and teaching certification to become an elementary school teacher.

Tony is a retired Navy commander and is working 10 hour days as a cost analyst. Tony loves to spend time with his family but with their hectic lifestyle and long hours apart it can be very difficult.

Ally has been very shy and reserved her entire life and it has been hard for her to find activities that she truly enjoyed and wanted to do on a long term basis. She is also a miracle of nature since she was born with only one kidney. However, she never let this stop her, she just had not found her passion yet.

Isabella is a wonderful child and has Aspergers Syndrome which causes her sensory issues that the average person would find extremely difficult to deal with. This makes it difficult for her to find activities that she enjoys and wants to stick with.

One day Tony and Kathie decided to check into martial arts and kickboxing as an activity for their children because they wanted to find a physical activity that their girls would enjoy. Originally they thought it might be a fun, short term activity but what they discovered was a whole lot more. They discovered a program that would dramatically affect the quality of their lives, like nothing they had found before.

Initially, the Cox’s put their daughters in to the traditional martial arts program and found that although Ally flourished with the structure, leadership and personal discipline, Isabella had a hard time adjusting because of her Aspergers. Wanting Isabella to flourish as well, mom and dad decided to join the kickboxing program and have Isabella join them. What they found was an incredible activity that they could enjoy together and was a great benefit to Isabella’s therapy routine.

One great thing that the Cox family discovered is that the old adage is absolutely true, the more you workout the more energy you have to do other activities. They also quickly realized that martial arts has so many aspects that it truly can be for anyone.

Now Tony has more energy than ever after his long days at work to spend more quality time with his family and enjoy his hobbies, not to mention a decrease in his waist line. Kathie also enjoys the benefits of more energy and feeling healthy. She has noticed an increased ability to focus on her studies, even after a hard day’s work, while simultaneously retaining more and sleeping better. Since taking part in the Kickboxing and martial arts program Kathie has gone from a size 12 to a size 6 and looks and feels incredible.

Ally has undergone a personal transformation in confidence that is second to none. The quiet and reserved girl she used to be has disappeared forever and has been replaced by a confident, action taker like no other time in her life.  Both of her parents say, “she is up for anything and has much more confidence.”

Even Isabella has been able to use the hitting and punching of the heavy bags to augment her daily “Squishy Joints” therapy that she undergoes. It has been very enjoyable for mom and dad to find an activity that Isabella actually wants to take part in.

This is truly a remarkable story of how a family with incredibly diverse needs, goals and schedules has been able to find fun, happiness and bonding through martial arts. When you see the family in class be sure to ask them how they are doing and how the family has been able to become closer than before. I am sure they will have some great pearls of wisdom to share with you.

We are very proud of you Cox family so keep up the hard work!

Love, your team at iLoveKickboxing-Sandy and Personal Mastery Martial Arts.

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5 Common Food Myths

Myth: “High-Fructose Corn Syrup (HFCS) is worse for you than sugar”

High-fructose corn syrup was created to mimic sucrose (table sugar), so its composition is almost identical to sucrose’s (55 percent fructose 45 percent glucose; with sucrose the ratio is 50:50). Calorie-wise, it’s a dead ringer for sucrose. And in studies that compare the effects of HFCS with other sweeteners, HFCS and sucrose have very similar effects on blood levels of insulin, glucose, triglycerides and satiety hormones. In short, it seems to be no worse—but also no better—than sucrose, or table sugar.

Epidemiological studies show that consuming large amounts of added sweeteners—primarily in sodas and other sweetened drinks—is associated with greater risk of fatty liver disease, insulin resistance, heart disease and type 2 diabetes. And it’s not just the extra calories they provide that may be hurting us; research by Stanhope and others suggests that fructose itself in added sugars may be hazardous to our health too. One problem is that our bodies weren’t designed to handle a large amount of fructose at a time, she notes, because we wouldn’t have come across it in our food supply. Problems arise when we learned how to turn foods—which contain fiber, water and other nutrients—into pure sources of sugars (e.g., refining sugarcane into table sugar).

But the associations between sweetener consumption and disease don’t implicate just HFCS, which despite its name contains only a little more fructose than sucrose does, Stanhope emphasizes. It’s the sheer amount of the sweet stuff we consume that matters or, to put it another way, it’s the dose that is the problem. Too much honey, agave syrup or dehydrated cane juice would likely cause the same health problems.

Myth: “If I exercise I can eat anything I want”

Just because you went for a jog doesn't mean you can eat extra pumpkin pie. Exercise is a must – it helps improve your mood, keeps you healthy and gives you the energy you need to take on the day. But it isn't an excuse to eat everything on the table.

Weight loss is achieved and maintained through a healthy calorie deficit, meaning you have to burn more calories than you eat in order to shed pounds.

It's fine to indulge a little over Christmas but make sure in between bigger meals you're choosing lean proteins and lots of vegetables.

Myth: “Carbohydrates make you fat”

There’s no question that loading up on sugary and refined carbohydrate rich foods, such as white bread, pasta and doughnuts, can raise your risk of developing health problems like heart disease and diabetes. But if you cut out so-called “good-carb” foods, such as whole grains, beans, fruits and vegetables, you’re missing out on your body’s main source of fuel as well as vital nutrients and fiber. What’s more, for many people, a low-carb diet may be harder to stick with in the long run.

Low-carb diets are more restrictive. Anything that limits your choices will help you lose weight initially. But after a year or as much as three years, weight-loss differences between the diets tend to even out. One recent report noted that although there was a greater weight loss initially, low-carb dieters tended to regain more weight by the end of three years when compared with low-fat dieters.

Myth: “It’s always a good idea to go with the salad”

Everybody knows salads are healthy, right? People who are on a diet often opt for entrée salads, whether they’re eating out or at home. But the truth is that a salad is not always your best calorie bet. It’s the fixings that make the difference when it comes to salad calories. If you’re going to pile on the croutons, creamy dressing, cheese, bacon, avocado, mayonnaise-rich prepared salads (like coleslaw), meat, nuts, fried chicken strips, and wonton strips, you might as well order a double bacon cheeseburger and fries.

Salad dressing can spell disaster if you use too much of the wrong kind. For a lower-calorie salad, dress with a tablespoon or two of light vinaigrette or salsa, or a flavorful vinegar (like balsamic) along with a little heart-healthy olive oil. If you love creamy dressing, try diluting it with a little water or vinegar, or simply use less of it. A tried-and-true dieter’s trick is to order salad dressing on the side, then just dip the tines of your fork into the dressing before you grab each forkful of salad.

Myth: “As long as you’re eating healthy foods, calories don’t matter”

Whole-wheat pasta (or bread or, um, pie crust) has just as many calories as “regular.”

Start thinking in terms of nutrients instead of calories. Choose foods that give you a bigger nutritional bang for your buck, rather than processed junk with a lower caloric tally.

Finally...

Bottom line try not to pay so much attention to calories but still make the most healthy decisions. Red wine and dark chocolate are full of antioxidants, but if you indulge every day without accounting for their calories, you’re likely to gain weight.

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Healthy Eating at Social Events

NO Pre-Party Fasting!

Not only does fasting for long hours before a big holiday dinner slow metabolic rates, but you may end up going to the party overly hungry and end up overeating. Eat small meals and have healthy snacks before a big holiday dinner so that you don’t attend the party feeling famished.

Control Dinner Party Choices

Pick up a small plate to help control portion sizes and fill it up with healthy appetizers, salad, and vegetables if they are available. You don’t have to sacrifice favorite snacks at holiday parties. Satisfy a craving with a few small bites, and don’t go back for seconds on richer foods. For dinner, limit or avoid cream sauces, cheesy dips, gravy, and butter. Savor the food at parties by eating slow. This gives your brain time to receive the signal that your stomach is full.

Watch the Drinks

Alcoholic beverages contain a lot of calories, and some more than others. Besides limiting your alcohol intake to one or two servings, pay attention to the type of drinks you have. Specialty cocktails can be replaced with a light beer or wine. In addition, alternating between alcoholic and calorie free non-alcoholic drinks helps to pace yourself and stay hydrated.

Know When To Say NO

People often feel forced to eat because good natured relatives and friends keep placing more food on their plate. Others may want you to take home leftovers. It is okay to politely decline even the most insistent of relatives and friends.

Socialize

Many people look at a party as a food event, but there is more to a holiday party than food. Parties are also about celebrating and enjoying good times in the company of your friends and family. If you find yourself standing around the food table, start a conversation to divert your attention from the food.

Food

Use a small plate; you can always fill up if you want some more later.

Balance your plate: 1 portion (size of your palm) of protein i.e. Turkey, 1 portion of potatoes/stuffing, and have a plate of veg and sprouts.

Dessert: Just have one, not three! Christmas Cake: Don’t have a piece the size of a large boot.

Crisps: Balance with healthy dips like hummus or guacamole and carrots, cucumber, cauliflower and broccoli. Make the most of the cake, pies and crisps; they can probably be a meal in themselves, so if you plan them at the right time, you might not need much else if you’ve had a massive meal that day.

Alcohol

Put Food Away: When you drink drink you lose all sense of discernment about what you’re going to eat!  So put those nibbles/crisps etc away after an hour!

Use Mixers: Hang overs are the worst, so add fizzy water to your wine (or lemonade), or drink water in between each drink.

Have ‘dry days’: Have days off from drinking during the Christmas holiday, plan them now!

Be prepared: Get some sports drinks or Resolve in for the next day.

Exercise

Plan your your exercise early, so that you definitely can fit it in.

Think ‘out of the box’ to get your exercise done; maybe you can try something else that fits in more easily, like playing on the Wii/Xbox, or a family swim, or a bike ride with the kids.

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Meal Planning 101

Planning healthy, balanced family meals for the week can be a time saver for even the busiest people. By shopping for your meals once a week, you can save time, money and gas by making fewer trips to the grocery store or drive-thru. Taking some time to learn how to plan balanced meals for your family will save you time—and help you eat better—in the long run.

Menu planning doesn't have be complicated! Planning meals ahead requires a small investment of time, but can reap great rewards:

1. A menu plan saves money. Through reducing trips to the supermarket, a menu plan reduces impulse spending. Using leftovers efficiently cuts food waste, while planned buying in bulk makes it easy to stockpile freezer meals at reduced prices.

2. A menu plan saves time. No dash to the neighbors for a missing ingredient, no frantic searches through the freezer for something, anything, to thaw for dinner.

3. A menu plan improves nutrition. Without the daily dash to the supermarket, there's time to prepare side dishes and salads to complement the main dish, increasing the family's consumption of fruits and vegetables. Knowing what to serve each day - and having the ingredients already on hand - cuts back on the drive-through habit.

Here are some tips for every meal of the day…

Breakfast

-Plan breakfasts and mid-morning snacks or lunches that contain healthy carbs.

-Breakfast should be your largest meal of the day, as far as calories go.

-Never skip breakfast! The sooner you eat the sooner your metabolism starts working which means the more fat you are burning throughout the day.

-Great time to eat carbs but you are eating mainly carbs for breakfast i.e. oatmeal try not to include too much carbs in your lunch.

-Shakes are an awesome alternative to breakfast.

Lunch

-Lunch should be your second largest meal of the day. Depending on your weight loss goals your lunch should be around 500-700 calories.

-If you need to eat carbs this is the time to do it because this will give your body the majority of the day to burn them off.

-Healthy carbs include beans, quinoa, whole wheat bread or pasta and brown rice.

-Flavor your foods with lots of spice and herbs, try to stay away from sauces which are high in fats and sugars. Also try not to add cheese to everything, if you do need cheese try to stick to hard cheeses like parmesan.

Dinner

-Try not to eat after 7 pm. If you have to eat after try drinking water and see if you are still hungry, if you are still hungry eat something low in sugar and try to stay away from carbs.

-Dinner should be your smallest meal.

-No carbs for dinner, try to stop eating carbs after lunch.

-Dinner should be made up mostly of protein and vegetables.

Snacks

-Including a protein shake as a meal or snack replacement may help you stick to your diet.

-Some people need smaller meals and snacks throughout the day. The key to snacking is to keep it small and try to consume protein, or if earlier in the day, something high in fiber to fill you up until your next meal.

-Protein is the key to snacking, try turkey jerky, eggs, spinach, Brazil nuts, avocado, almonds, kale, figs, or goji berries. There are many other sources of protein besides chicken!