Reduce Belly Fat and Brain Fog Strategy2: The Magic of Burst Training Exercise
In a previous post I discussed 7 of my favorite strategies for reducing brain fog and reducing excess belly fat. These are:
- Get a handle on stress.
- Burst exercise
- Regulate your Blood Sugar
- Eat a Nutrient dense diet rich in whole, raw plant foods and test nutrient levels and function regularly
- Balance Your Immune system, avoid allergens and eat a Gluten Free Diet
- Get sufficient high quality Sleep
- Incorporate regular Cleansing and Detoxification, like a 7 day green cleanse every quarter.
As you know, I am a big fan of exercise. Not only do I LOVE to move my body and work up a sweat, I recognize just how important it is as a vibrant health solution.
I all too often see people who are struggling with their health, in spite of eating a pretty clean and nutritious diet.
When I ask them about their exercise, they often reply,”Exercise? I don’t have time for exercise!”
Let me ask you this. If you were building a house would you follow standard protocols for housebuilding and include all the parts needed to create a sturdy house, like foundation, sub-flooring, floor, studs, wall boards, sheet-rock, roof…etc?
Or would you decide you didn’t have time to put in the wall beams and go right to sheet-rock? Unlikely! The house would lose some of it’s integrity if you did. In fact, it would most likely fall down with a huff and a puff just like the first two houses in the 3 little pigs story.
When you are working on building or rebuilding a strong and healthy body, you CAN’T omit any of the important ingredients.
Exercise, unfortunately, is the one that falls by the wayside most quickly.
BUSY PERSON’S GUIDE TO EXERCISE
One of the best ways to get started is what’s called burst training.
Burst training has become one of my absolute favorite methods of exercise. What this entails is short bursts, between 30 and 60 seconds, of extremely intense exercise. It needs to be at intensity that you cannot continue past 60 seconds. I prefer 30 second bursts.
Research shows that 30 seconds of full out exercise to the point of panting induces the equivalent amount of growth hormone as does 30 minutes of aerobic exercise. The good news is that the growth hormone surge lasts up to 90 minutes. Growth hormone, in a nutshell, it stimulates growth, cell reproduction and regeneration. It stimulates the building of muscle and the burning of fat. Burst training is also good at regulating blood sugar and insulin levels
In a nutshell, research has shown that 30 seconds of maximum intensity exercise increases growth hormone and decreases insulin as effectively as 30 minutes of aerobics. An added benefit is that growth hormone stays elevated for 90 minutes.
The TIMER SYSTEM FOR EXERCISE
I set a timer to go off every hour to remind me to do 1 minute of exercise. The first 15 seconds is warm up, the next 30-40 seconds are all out full intensity that leaves me panting and then a cool down of 10 – 15 seconds.
My favorite bursts are my small stair climber and running up and down the stairs with a 10 pound medicine ball. My video will show you how I do it.
The other day I also decided I would like to be able to do 100 push-ups without stopping. Right now I can get to 29.
SO what I do is as many push-ups as I can several times throughout the day. For the past three days, while on a green cleanse, I’ve done between 100 and 110 push-ups each day.
Start with doing as many as you can. Decide what your goal is and do that many throughout the day. Your strength will increase the more you keep it up. Each exercise session is short and sweet. You can fit it into even the busiest schedule.
Another resource for getting started on an exercise program is a new virtual event called “Women Getting Fit”
I’ve been invited to be part of this unique series, organized by my friend Michelle Melendez, a personal trainer and fitness instructor.
I met Michelle at a holistic practitioners seminar and was impressed by how fit she looks as well as her passion to get people moving.
The event is free and runs from March 8 through April 14. There are 2 calls a week, so you can easily fit it into your busy schedule. My talk is scheduled for March 17.
Michelle Melendez, the founder of the “Women Getting Fit” Wellness Teleseries, starts off the event with “Three Big MistakesYou Make When Starting An Exercise Program.
Love, health and Joy,
Dr. Ritamarie
P.S. The best way to start an exercise program is to just DO IT.
Start with 5 minutes a day and increase at your own pace.
Get motivated, educated and inspired so you can start an exercise program you love!
Today’s Question:
What’s your favorite form of movement?
Tags: allergens, belly fat, blood sugar, brain fog, burst exercise, detoxification, Gluten Free Diet, how to exercise, push-ups, Vibrant Health
Posted in Adrenal Fatigue, Articles, Brain Fog, Fitness and Exercise, Reduce Belly Fat
Cleansing Your Gut: Strategies for Managing Leaky Gut and Candida
by
Dr. Ritamarie Loscalzo
Since I’m always asked questions like, “What’s the best way to cure Candida” and “How long does it take to heal leaky gut?,” I decided to create a video to explain the basics, a teleclass to go into more detail, and a 6 week detox program to go really deep. The strategies for both leaky gut and candida overgrowth are amazingly similar. Not surprising, though, when you realize that both are caused by an overload of toxins that your body just doesn’t have the resources to get rid of.
Watch my video clip about candida to get answers to some of the questions I get most frequently about candida:
So what is leaky gut , anyway? It sounds kind of scary, doesn’t it? Can I leave the house with a leaky gut? Is it messy? What’s actually leaking and where does it leak to?
Rest assured, while leaky gut can have some very serious health complications, it’s generally not life threatening….at least not in the short term. And nothing is leaking out of you, so no one can tell that you have it unless you tell them. What’s leaking is the some of the contents of the small intestine, and where it’s leaking into is the blood stream.
Leaky gut is a very common condition of the small intestine. Whereas a healthy small intestine will allow only fully digested food particles and nutrients to pass through, a leaky gut has been damaged and thus allows larger food molecules and toxins to readily enter the blood stream. This can lead to food allergies, autoimmune disease, eczema, psoriasis, and a long laundry list of symptoms and health conditions. Here’s a summary:
- **Gastrointestinal complaints: Abdominal pain, bloating, constipation, diarrhea, gas, indigestion, heartburn
- **Neurological disturbances: Aggressive behavior, anxiety, confusion, fuzzy or foggy thinking (brain fog), mood swings, nervousness, poor memory
- **Breathing troubles: Shortness of breath, asthma
- **Immune System Imbalances: Poor immunity, allergies, autoimmune diseases, recurrent bladder infections, recurrent vaginal infections
- **Skin Problems: skin rashes, eczema, psoriasis
- **Other Symptoms: chronic joint pain, chronic muscle pain, fatigue, bed wetting, hormone imbalances
These symptoms are, not surprisingly, very similar to the symptoms of candida overgrowth. And, as you can tell, the symptoms are not confined to the gut!
There’s so much more I’d like to share about these very common yet often times overlooked conditions. If you’re suffering from any of the symptoms listed above, you owe it to yourself to find out more.
If you’d like to learn what causes candida overgrowth and leaky gut, and how to prevent and reverse them, be sure to sign up for the new free teleseminar series that Tera Warner fo the Raw divsand I are offering. The first class is Nov 5 and we’ll be talking about why undigested food is toxic, no matter how good the food is, the harmful byproducts of incomplete digestion and what happens when they enter your bloodstream, how your gut contributes to depression, brain fog, aches and pains, what caused your gut bacteria to go out of balance and so much more.
This is the first in a series of 4 free teleseminars, our gift to you as we enter into the holiday season. Even if you can’t make the live classes, sign up anyway and we’ll send you the recordings.
Sign up at sixweekdetox.com
Learn strategies for healing your gut that can keep you health throughout the holidays and the year:
Sign up at sixweekdetox.com
Love, Health and Joy,
Dr. Ritamarie
http://www.drritamarie.com
Tags: antiinflammatory diet, chronic fatigue, Cleansing Programs, detoxification programs, raw and living foods holiday recipes
Posted in Cleansing Programs, Fatigue Treatment, Fitness and Exercise
Creative Approaches to Fitting Exercise into your Program: Great for Overcoming Chronic Fatigue and Adrenal Exhaustion
Believe it or not, exercise is actually a good antidote for chronic fatigue and adrenal exhaustion. Exercise creates energy. Most people who don’t exercise use lack of energy as an excuse (the other big excuse is lack of time). As long as you don’t overdo it, exercising when you feel tired can actually give you an energy boost. Try it sometime.
I recorded a video on creative ways to get exercise and how to fuel yourself and “get enough protein” to build muscle.
Another way to fit exercise into your busy schedule is to learn about something called burst training.
I’ve recently discovered it and love the concept, although I have yet to have direct experience with it for long enough to rate its effectiveness.
How do you plan to make exercise a part of your life? Please comment below.
Love, Health and Joy,
Dr. Ritamarie
www.FreshnFunLiving.com
Tags: Adrenal Fatigue, burst training, Exercise, fatigue, fatigue symptoms
Posted in Adrenal Fatigue, Exercise, Exhaustion, Fatigue Treatment, Fitness, Fitness and Exercise
