Workout Diet Virginia Beach Training With Natalie

Topic: Fats

Natalie — Thu, 04 Feb 2010 21:21:47 +0000

Here are some tips on fat, let me know what you think!

Not all fats are bad! You have good fats and bad fats.

You’re bad fats are your saturated fats and trans fats. These fats can raise blood cholesterol levels and your LDL levels which is your “bad” cholesterol. You can look at the labels on your foods to see what you should avoid but, I will help you out with it here! Some foods that have saturated fats are your dairy, meat and seafood products as well as coconut oil, palm oil and palm kernel oil. Some of these foods are ok in a low fat or fat free form like your milk or cheese, and you can limit your red meat and seafood intake to just a couple times per week and you should be fine!

Trans fats are found in a lot of pre-packaged foods like microwave popcorn, and other “quick snacks”. Some other things to avoid with trans fats are your margarine and vegetable shortening.

Make sure you always double check your labels for these bad fats before you do your shopping!

Now for the good fats!

Your good fats are polyunsaturated and monounsaturated fats. Monounsaturated fats lower your bad cholesterol (LDL) and they raise your good cholesterol (HDL). Some foods to look for that contain monounsaturated fats are nuts (peanuts, walnuts, almonds ect.), avocados, canola oil and olive oil. Your polyunsaturated fats also lower your LDL (bad cholesterol). Some foods to look for that have polyunsaturated fats are salmon, any fish oil (or fish oil supplement), corn, soy, safflower oil and sunflower oil.

Both monounsaturated and polyunsaturated fats help aid in a healthy lifestyle as well as weight loss, joint, heart and cardiovascular health!

If you have any questions or comments please leave them on this blog!

Thank you,

Natalie

I would love some feedback!

Natalie — Mon, 28 Dec 2009 18:38:20 +0000

Hello everyone!

I’ve had a few clients give me some suggestions on the site and I am using there feedback and getting great results!

I would like to hear from my visitors and I would like to know what you think about the site.

If you have comments or suggestions I would love to hear about them! You can post your comments on this blog!

Thank you and Happy Holidays!

Natalie

The truth about sugar!

Natalie — Wed, 16 Dec 2009 23:14:30 +0000

Did you know that the average American consumes 2-3 pounds of sugar per week?!

Although we may not be eating plain sugar, it is hidden in many foods we eat on a daily basis.

*Do this- look at the bread you have in the house. Unless it’s all organic or labeled “sugar free” there is a high chance high fructose corn syrup or sugar is listed as one of the ingredients!

Here is a list of affects sugar can have on your health:

Sugar can suppress the immune system.

Sugar can upset the body’s mineral balance.
Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children.
Sugar can produce a significant rise in triglycerides.
Sugar can cause drowsiness and decreased activity in children.
Sugar can reduce helpful high density cholesterol (HDLs).
Sugar can promote an elevation of harmful cholesterol (LDLs).
Sugar can cause hypoglycemia.
Sugar contributes to a weakened defense against bacterial infection.
Sugar can cause kidney damage.
Sugar can increase the risk of coronary heart disease.
Sugar may lead to chromium deficiency.
Sugar can cause copper deficiency.
Sugar interferes with absorption of calcium and magnesium.
Sugar can increase fasting levels of blood glucose.
Sugar can promote tooth decay.
Sugar can produce an acidic stomach.
Sugar can raise adrenaline levels in children.
Sugar can lead to periodontal disease.
Sugar can speed the aging process, causing wrinkles and grey hair.
Sugar can increase total cholesterol.
Sugar can cause weight gain and obesity.
High intake of sugar increases the risk of Crohn’s disease and ulcerative colitis.
Sugar can contribute to diabetes.
Sugar can contribute to osteoporosis.
Sugar can cause a decrease insulin sensitivity.
Sugar leads to decreased glucose tolerance.
Sugar can cause cardiovascular disease.
Sugar can increase systolic blood pressure.
Sugar causes food allergies.
Sugar can cause free radical formation in the bloodstream.
Sugar can cause toxemia during pregnancy.
Sugar can contribute to eczema in children.
Sugar can overstress the pancreas, causing damage.
Sugar can compromise the lining of the capillaries.
Sugar can cause liver cells to divide, increasing the size of the liver.
Sugar can increase the amount of fat in the liver.
Sugar can increase kidney size and produce pathological changes in the kidney.
Sugar can cause depression.
Sugar can increase the body’s fluid retention.
Sugar can cause hormonal imbalance.
Sugar can cause hypertension.
Sugar can cause headaches, including migraines.
Sugar can cause an increase in delta, alpha and theta brain waves, which can alter the mind’s ability to think clearly.
Sugar can increase blood platelet adhesiveness which increases risk of blood clots and strokes.
Sugar can increase insulin responses in those consuming high-sugar diets compared to low sugar diets.
Sugar increases bacterial fermentation in the colon.

So, there you have it! That’s a lot of risks to take for a quick “sweet tooth”.

I would love to help you get sugar out of your life!

What are your thoughts on this matter?

Natalie

The Holidays Are near

Natalie — Thu, 08 Oct 2009 23:10:59 +0000

Well, we are now in October which means Halloween, Then November (Thanksgiving), December (Christmas), January (New Years), February (Valentine’s), March (St. Patrick’s), April (Easter)
There comes a lot of temptation with each of these holidays. What is your plan? Are you going to give in to the holiday temptations? Are you going to stay clean on your diet?
Let me know what your plans are, I can help you get through your “holiday hungry’s” with helpful tips on healthy and fun snacking!

Topic: Motivation

Natalie — Fri, 18 Sep 2009 19:38:48 +0000

Hello Everyone!

I want to know, what gets you motivated to get into the gym on a rainy Monday after a long day of work or first thing in the morning when you would be comfortable staying in bed for another hour?

What motivates me the most are my goals. That’s right, once the goal is set and the plan is made it’s smooth sailing from there! I love having a plan and a direction because I can really keep track of my progress and I can see my goal getting closer and closer by the day!

So, What keeps you motivated?

Natalie

Topic Of The Week: Are you getting enough protein?

Natalie — Mon, 31 Aug 2009 14:44:37 +0000

Hello everyone!
This is a very important topic for all people; weight gainers, weight loss, maintenance ect.
Too often I have someone come to me about having a hard time reaching their fitness goals, 9 times out of 10 it is diet related and most of us don’t get the right amount of protein.
So I want to know, what do you think is the right amount for you and do you think you are achieving it?
Looking forward to you responses!

2009 Lenday Murray Results

Natalie — Sun, 23 Aug 2009 20:37:34 +0000

The show was amazing, there were 70 competitors and I had 6 others in my class this time! There were a lot of great bodies at this show and I got to meet some awesome people like 8x Mr. Olympia Ronnie Coleman and 8x Ms. Olympia Lenda Murray.
I got my abs tighter but they still need some improving….
I feel like it was a tight decision for the judges, I placed 2nd out of 7 girls! The girl that got the first place had a tighter midsection and that sure is my weak spot!
I don’t feel disappointed, I feel great. I am pleased with my placing and I know where I need to make my improvements. No more shows for this year. It’s time to train hard and enjoy a little food. Preparation for next year has just started!
I don’t have any pics from the show yet but I do have these pics of Ronnie Coleman on stage and he and I together.

Ronnie Coleman and I 8/22/09 at the Lenda Murray

Huge!

Less Than two weeks out from Show number 3!!!

Natalie — Sun, 09 Aug 2009 19:15:33 +0000

So, I have less than 2 weeks to really get these abs looking good!
I’m so excited to see the changes in my abs over the next two weeks.
I’ve been doing different abdominal exercises and really focusing on keeping my midsection tight all the time. I have also had a change in my diet, I am down to only 25grm of carbohydrates so I’m hoping that this is the killer combo!
I will post updates!

July 11th 2009 Promo Event at Discount Supplements Direct

Natalie — Mon, 03 Aug 2009 18:14:14 +0000

I wanted to post this sooner but I forgot to! I got the chance to meet IFBB Pro Bodybuilder “The Gift” Phil Heath.

It was awesome to have this opportunity we got to ask questions and take pictures with him. He was a very nice person and very down to earth. Most people would think that a man that big would have a big attitude but he was the total opposite!

For more information on Supplements or vitamins call Discount Supplements Direct at (757) 416-3746

Updates From the Show

Natalie — Mon, 03 Aug 2009 17:41:40 +0000

So, I took home the first place trophy for Figure class B. No luck in the overall win but, its ok I know what needs to improve.
I spoke with one of the judges and she said that she was pleased with my improvements from the last show and she said I need some more work on my mid section. So abs abs abs diet diet diet! let’s see where these next 3 weeks get me. I looked better for this show so I can only make improvements from here! I have a couple pics below.