Carbohydrates:  Sugars, starches, fiber. Most types of carbs get broken down into glucose (blood sugar), which your body either uses for immediate energy or stored as glycogen—the storage form of glucose. Glycogen is stored in the liver, as well as in and around the muscles. If you consume too many carbohydrates, your body has to store it! That storage is inside fat cells in the liver, and those can accumulate and cause fatty liver, obesity, diabetes, and more. Carbs provide four calories per gram and typically make up the largest portion of people’s calorie intake. Carbs are one of the most highly debated macronutrients in terms of consumption. They are non-essential, meaning our body can convert other macronutrients into glucose (carbs). Carbohydrates can be insulin-spiking and insulin is the main fat storage hormone.  Carbohydrates are not just bread and pasta. Carbs include vegetables, fruit, potatoes, candy and pastries.  In simple terms, carbohydrates = sugar. We have complex carbs and simple carbs…not all carbohydrates are created equal!  Simple carbs:  Fruit, sweets, white bread, white rice, soda, pasta. Fast burning and quick to spike insulin.  Fast burning carbs can be useful.  It’s a quick source of energy and can be used for energy right away.  Where we get into trouble is when we overdo it and consume too many quick burning carbohydrates. Eating fats with carbohydrates will create a buffer effect and slow down an insulin spike. Complex Carbs:  Beans, lentils, brown rice, oats. Slow burning, slow to spike the insulin.  Whole grains are a great form of slow-burning carbs.  Not only do they provide energy but they provide fiber.  Many foods can be a mixture of macro nutrients.  For example, beans are a great source of protein and carbohydrates.Facebook https://www.facebook.com/elevatefitnessma/ Insta https://www.instagram.com/elevate_fitness_ma/ Website www.elevatefitnessma.com Bypass the overwhelm that comes when trying to lean out and live a healthy lifestyle without all the confusion! If you are trying to lean out, you know how overwhelming and frustrating it can be with all of the information and fads out there! That's why I have created this free mini-course to teach you the three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion! Consider this your step-by-step guide! The three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion! Head over to the link in our bio or click the link below and join this free course! https://elevate-fitness-martial-arts.teachable.com/p/the-3-most-important-steps-you-need-to-take-so-that-you-can-lean-out-and-live-a-healthy-lifestyle

Elevate Fitness & Martial Arts

Carb! The most highly debated macronutrient! Are they bad?

Micronutrients: These 5 Vitamins are a must! Hi there! Coach Lu here out of Elevate Fitness and Martial Arts! I wanted to reach out and give you some valuable information regarding multivitamins and supplementation. You may find this useful and be able to apply what you learn to your wellness toolbox! Unfortunately, my friends, we are not getting what we need through food. The standard American Diet is greatly lacking. We are in a time of micronutrient deficiencies. These deficiencies lead to mental underperformance, poor sleep and constant fatigue. So what can you do about this? You can eat well and supplement! Eating nutritionally dense foods along with the proper supplements will greatly improve your mental performance, energy, sleep and overall health! It's more than just going out and getting a “one size fits all” multivitamin. Most multivitamins are imbalanced and full of fillers and additives. There is too much of one and not of the other. We are facing overdose and underdose at the same time. All of these recommended dosages are above RDA guidelines. *Dosages here are just a starting point, each person will need to customize dose amounts depending on your level of activity or depending on how well you take care of yourself. 1) Vitamin D -Helps with sleep. -Calcium absorption. -Substrate for hormones. -Bone formation. -Reduction of inflammation. Sources: Sun exposure (more difficult if you have darker skin). Dose: 1000 IU in morning per 25 lbs of body weight. 2)  Magnesium: -Cofactor to over 300 enzymatic processes. -Protein synthesis. -Muscle and nerve function. -Energy production. -DNA/RNA synthesis. -Helps the body perform better under stress. Sources: Veggies, supplements. Dose: 600-800 mg a day at night. 3) Vitamin C -Formation of collagen and connective tissue. -Immune function. -Protein metabolism. -Antioxidant. Source: Best in crystal form. Dose: 1-2 grams (¼ teaspoon). Morning or evening. Not after a workout! 4) Fish Oil Supplements/DHA/EPA -Omega 3 -Structure of cell membranes. -Provide energy to the body. -Omega 6 -Decrease bad LDL. -Help lower risk of heart disease. Source: Omega 6: Pumpkin seeds, nuts, raw sunflower seeds, supplementation.    Omega 3: Greens (dark), cold water high fat fish, avocados. Dose: 350 mg per day (with meals). 5) Vitamin A -Vision. -Protein absorption. -Reproduction. -Cellular communication. -Immune function. Source: Liver, organ meats, sweet potato with skin, summer squash, eggs (pasture raised). Dose: 10,000 IU a day. Say Hi on Social Media! Facebook https://www.facebook.com/elevatefitnessma/ Insta https://www.instagram.com/elevate_fitness_ma/ Website www.elevatefitnessma.com Bypass the overwhelm that comes when trying to lean out and live a healthy lifestyle without all the confusion! If you are trying to lean out, you know how overwhelming and frustrating it can be with all of the information and fads out there! That's why I have created this free mini-course to teach you the three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion! Consider this your step-by-step guide! The three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion! Head over to the link in our bio or click the link below and join this free course! https://elevate-fitness-martial-arts.teachable.com/p/the-3-most-important-steps-you-need-to-take-so-that-you-can-lean-out-and-live-a-healthy-lifestyle

16: The 5 top vitamins that are a must so you can feel amazing!

Sleep Let’s talk about sleep! When it comes to fat loss and living a lean and fit lifestyle, sleep is a key element.  In fact, sleep is just as important as what you put into your body and exercise. It should become a non-negotiable! If you are getting less than seven hours of sleep, this puts you in the red zone! Even if you think it’s all good.  We need a minimum seven hours of sleep to function optimally. When it comes to fat loss, here are seven reasons why sleep is sooooo important and nine essential tips to help you get to sleep! Here is the link to our challenge waitlist! Copy and paste link to browser! https://lp.constantcontactpages.com/su/IHxYVjD

Episode 15:Sleep and its importance when it comes to fat loss and living a lean and fit lifestyle.

You were motivated, determined and on a roll!  Then life threw a curve ball and you fell off the wagon -- you went on a binge eating frenzy!  Watch this video until the end for the dos and don’ts on how to get back on track after a binge. Many of us find it hard and challenging to not overeat or binge.  We set out on a mission to lose weight or get healthy and voila!!!!  Shit happens and we end up on a binger!  Sometimes we are just looking for that self-soothing instant gratification.  Many of us do in deed turn to food for that quick fix.  Something will trigger this response (a bad day at work, relationship problems, stress, you get my point). The problem with these binges is that they do so much damage all around.  It's not good for us mentally or physically.  It may feel good in the moment, but just wait until the guilt kicks in then it’s the disappointment and the negative self-talk.  If not dealt with, the vicious cycle will continue on and on, over and over because this is a behavior you may be addicted to. Physically, after a binge, your system is overloaded with a rush of calories, sugar and fat.  In addition to causing hormone and energy levels to fluctuate, this significant excess of calories promotes fat storage, inflammation, bloating and so on. In this episode today, I will be touching on how to get back on track mentally and physically after a binge!  So here are 8 dos and don'ts to get you back on track to feeling better and moving towards a healthy direction after a binge. 1.Do forgive yourself.  If you're already shaming yourself, talking crap to yourself, and going to that dark place...stop it!  No good will ever come from self-abuse. 2. Do pay attention to your patterns!  Is this part of your history?  Get a journal and start talking about this stuff!  It is okay to have fun, but is this a regular occurrence?  If it's uncomfortable then go there!  Who did you learn this behavior from?  When did you start to notice this in your life?  How does it make you feel about yourself?  What are your triggers?  Don't judge yourself just let this be.  Take a step back and just look at 3.Do workout, get active!  Burn some calories! 4.Do plan and prepare healthy meals for the present day and a couple days after to keep you on track. https://youtu.be/rD7pbDmhho8 https://youtu.be/eiTvcaeYnt4 5.  Do drink some apple cider vinegar or have some water with ginger to help with the bloating. 6. Do talk to someone that inspires and motivates you! 7. Don’t step on the scale! 8. Don’t give up! Bypass the overwhelm that comes when trying to lean out and live a healthy lifestyle without all the confusion! If you are trying to lean out, you know how overwhelming and frustrating it can be with all of the information and fads out there! That's why I have created this free mini-course to teach you the three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion! Consider this your step-by-step guide! The three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion! Head over to the link in our bio or click the link below and join this free course! https://elevate-fitness-martial-arts.teachable.com/p/the-3-most-important-steps-you-need-to-take-so-that-you-can-lean-out-and-live-a-healthy-lifestyle

EPISONE 14: The Dos and don't after over eating or going on a binge.

We all at some point or another have heard about positive thinking. In fact, many of us truly see the benefits and may have even been inspired to want to be a more positive person. We can read a meme on Pinterest or see a dope-ass Instagram post. What about hanging around a positive person and just think, "I want to be like that," or maybe just the complete opposite! Maybe you’re just sick of your own shit and you’re tired of feeling so lousy! No matter where you are on your journey, we can all agree that life is a series of ups and down, high and lows. Get to the point coach Lu! My point is this…just saying you want to be a positive person isn't enough (gosh that doesn't sound very positive does it?), but hear me out! It’s more than just saying you want to be positive! You have to shift your mind! You have to rewire your neurological pathway, shift your way of thinking and your beliefs. Many people start off on this journey and fall off after a bit once life is in the down or in the low. In my opinion, that is the time you want to view life in a more positive outlook. Please don't get me wrong! I know that bad shit happens; I mean really bad shit! I also know that in those times comes growth, lessons and light.  Unfortunately most of us don’t learn unless we are in some kind of pain and experiencing challenging moments. We view life as happening to us rather than for us. It’s easy to get caught into that negative cycle. Continuing on with a negative mindset can be very harmful to your wellbeing and to the way in which you create your story of life. A negative mindset can take the joy out of life. It can lead to depression, feeling like a constant victim, helpless, hopeless, chronic stress of the body, depletion of hormones required for happiness, and even damage your immune system. It distorts your view of others and of yourself. Bypass the overwhelm that comes when trying to lean out and live a healthy lifestyle without all the confusion! If you are trying to lean out, you know how overwhelming and frustrating it can be with all of the information and fads out there! That's why I have created this free mini-course to teach you the three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion! Consider this your step-by-step guide! The three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion! Head over to the link in our bio or click the link below and join this free course! https://elevate-fitness-martial-arts.teachable.com/p/the-3-most-important-steps-you-need-to-take-so-that-you-can-lean-out-and-live-a-healthy-lifestyle

Episode 13: Transform your mind! How to go from negative to positive in 3 steps.

Here are 4 hacks that won't completely do away with the negative effects of alcohol on the body, but they will lessen the blow: 1. Keep it clear.⠀ ⠀ 2. Keep the carbs low.⠀ ⠀ 3. Have some fats.⠀ ⠀ 4. For every drink you have, follow it with a glass of water.⠀ ⠀ Alcohol is high glycemic and insulin spiking, and that leads to insulin resistance. ⠀ ⠀ Alcohol affects your emotional control center. This leads to lack of motivation, discipline and judgement calls.⠀ ⠀ Alcohol can slow down your metabolism and leaves you feeling sluggish.⠀ ⠀ Last, but not least, alcohol affects your nutrient uptake. It kills everything. Think about when you have a wound and you pour alcohol on it to kill all of the germs and bacteria…the same applies to your insides.⠀ ⠀ If you must drink, remember to plan, prepare and keep it to a dull roar...meaning, limit your consumption. Not just for fitness or for weight loss, but for your personal well-being. Let your mind be clear and free. Let your body have the chance to be hydrated and full of energy. You would be amazed at what your body is capable of doing when properly taken care of! Do you already use these hacks? If not, will you be trying them? Comment below. Bypass the overwhelm that comes when trying to lean out and live a healthy lifestyle without all the confusion! If you are trying to lean out, you know how overwhelming and frustrating it can be with all of the information and fads out there! That's why I have created this free mini-course to teach you the three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion! Consider this your step-by-step guide! https://elevate-fitness-martial-arts.teachable.com/p/the-3-most-important-steps-you-need-to-take-so-that-you-can-lean-out-and-live-a-healthy-lifestyle

Episode 12: Alcohol.....4 hack to keep you loosing while you are boozing!

Episode 11: Feeling low on energy at the end of the day? Do you have a crazy or hectic schedule at home or at work?? When it comes to motivation these are very real and difficult road blocks to overcome, especially when trying to finding motivation to reach your fitness goals! Look, we all know the benefits of exercise and how much it can improve our livelihoods, yet when it comes to just "getting it done" that can be quite the task! At Elevate we understand! Here are 6 tips to help you when it comes to finding motivation: 1. Try something new! Try out a different style of workout! It is important to get a feel as to what motivates you! For example, here at Elevate we offer four different programs to give our clients choices -- functional fitness, express classes (30-min HIIT/circuit), kickboxing (real kickboxing), and personal training. Sometimes just stepping out of the normal zone helps to spark up that excitement and motivation! It is never too late to learn something new! 2. Plan and prepare! Have your meals planned out! Get your gym clothes set out! Your success rate increases when you have a plan and you’re ready! 3. Get a workout buddy! You can do a class together, Zoom together, meal prep together! You’re more likely to show up and not flake when you have someone else to be accountable to! 4. Join a challenge! It is nice when you have a program and a plan prepared for you to follow! It is also awesome when you have someone to be accountable to! 5. Make and sign a contract to yourself! Make it a good one! Use this contact to see baby goals! Use this contract to make a commitment of health to yourself. Sign this contract and put it where you can see it every day! 6. Make a vision board! Decorate it with all of your fitness desires! Anything you want! The sky is the limit. It is an amazing visualization tool that can help you feed your subconscious mind! Give these tips a go! When it comes to motivation, it is important to remember that it takes time to build into these healthy habits! No one just wakes up motivated every day! It takes building consistently. There will always be setbacks!

Motivation:6 Tips

To grow in life we have to be willing to keep learning. The lessons of life will always reveal themselves as long as we are willing to see them and grow internally from them. When you set out on a journey, your growth and progress will never be linear! In fact, it will be downright messy and all over the place! You will have success and wins and failures and setbacks; all of this will be part of the journey and help you to grow. When you fail or have setbacks, be willing to look at the lessons. Be willing to see things from a different perspective. Be willing to dive in and see why you are falling short. What can you learn and what can you do better? Welcome to your journey! Remember you are so capable! When you have setbacks...keep going! You, my friend, are powerful! Decide to rise!!

Growth

Injuries happen, they are a part of life! If your on a wellness journey don't let an injury stop you! Here are some tips to keep you leveling up!  Facebook https://www.facebook.com/elevatefitnessma/ Twitter https://twitter.com/elevatefitma Insta https://www.instagram.com/elevate_fitness_ma/ Web www.elevatefitnessma.com Linkedin https://www.linkedin.com/in/lura-roberts-190 www.elevatefitness.com Don't forget to enroll in your free course! 7 Nutritional tips to greatly improve your fat loss success! Learn about 7 major moves you can take today to shed those unwanted pounds! https://online-weight-loss-program.teachable.com/p/seven-nutrition-tips-that-will-greatly-improve-fat-loss-sucess Join our tribe and be a part of an amazing wellness community! https://www.facebook.com/groups/974130355986336/

Injuries! How to keep on track even if your injured.

Recognize what and who energy vamps are! Learn the characteristics and how to be more mindful of who you share you energy with.  Are you an energy vamp? If so...now is the time to recognize it! Dont beat yourself up about it! We all have our moments. Its all part of the journey.  Learn the building blocks and tools to change bad habits to good habits!  In this course, learn how to map out goals and track success in order to keep moving forward.  This can be implemented in all aspects of life so that progress can be made! Energy plays a vital role in motivation.  Learn how to implement powerful tools such as meditation, visualization, affirmations and mantras.  Reach deeper levels of relaxation to de-stress, decrease anxiety, rejuvenate and restore energy. Learn about the levels of the mind, and to recognize triggers by being selective in thought.  Face the unhappiness caused by comparison and implement strategies for your triggers. ELEVATED:  Learning inner peace to elevate your world! https://online-weight-loss-program.teachable.com/p/elevated 

Energy Vampires!

But do you meal prep? In this episode we cover some quick benefits of meal prepping and some steps to get started.Give yourself the gift of nutrition and wellness! ://online-weight-loss-program.teachable.com/p/seven-nutrition-tips-that-will-greatly-improve-fat-loss-sucess

Meal Prep! The Benefits & Steps.

Meditation doesn't have to be a chore or another thing to add to your todo list! It can be super beneficial to offer daily clarity, stillness,focus,relaxation and to just get back in that positive vibration and alignment. If you enjoyed this segment enroll in our amazing online course called elevated! Learn to elevate your inner and outer world!https://online-weight-loss-program.teachable.com/p/elevated Dont forget to subscribe to your YouTube challenge https://m.youtube.com/channel/UC8IjqnFmkEnETeCSmYTE6Sw please feel free to check out our website at www.elevatefitnessma.com

4 min guided meditation by Coach Lu. To increase mood, energy & focus. Get yourself realigned!

In this episode I'm gunna share with the official goals setting strategies that I use in my personal life and in business to get the results I'm working twards! If you enjoyed this segment enroll in our amazing online course called elevated! Learn to elevate your inner and outer world!https://online-weight-loss-program.teachable.com/p/elevated Dont forget to subscribe to your YouTube challenge https://m.youtube.com/channel/UC8IjqnFmkEnETeCSmYTE6Sw please feel free to check out our website at www.elevatefitnessma.com

New Year! Goal Setting Strategies that really work!

Nutrition is it! It is the foundation! When on a wellness journey it is where you want to start. Give yourself the gift of nutrition and wellness! ://online-weight-loss-program.teachable.com/p/seven-nutrition-tips-that-will-greatly-improve-fat-loss-sucess

Nutrition is key! Why you should give yourself the gift of nutrition!

Be coachable! Dont assumes you know everything! Maybe there is a lesson you are missing. Be willing to take in and apply the teaching and messages you may be missing. https://online-weight-loss-program.teachable.com/p/seven-nutrition-tips-that-will-greatly-improve-fat-loss-sucess

Be Coachable!

Navigate to the path of wellness by focusing on mindset, nutrition and fitness. Fitness can change you and show you just how strong you are from the inside out. Be the best version of yourself and to live your best life. Move past limiting beliefs and decide to rise!

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Elevate Fitness & Martial Arts

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