Daily Inspiration……

So i have come to LOVE Affirmations and daily inspirations….so much so that i have an app that gives you these wonderful affirmations as soon as you open it making you feel like a total super hero before you have even had your breakfast and making me feel like the wonderful, amazing person i am. They are great, i instantly get an injection of positive non judgmental self esteem from them.

I have seen coming from Ireland particularly that there is a total stigma surrounded by positive reinforcement of self affirmations such as saying ‘i am amazing’ ….its is picked up as ‘ego’ or ‘big-headed’ when really if you are coming from a non egotistical place and a place of total acceptance and love for yourself and others then saying ‘I AM AMAZING‘ or ‘I AM LOVED AND CAN LOVE’ or ‘I HAVE THE POWER IN ME TO DO ANYTHING’ should be totally acceptable. I reckon maybe if people said this a bit more to themselves along with thousands of positive other non-ego affirmations we wouldn’t have so much pain, hate, jealousy, greed, depression, melancholy, spitefulness, hurt, poverty, hunger, gloom, conformity, self hatred, low self esteem, along with a whole barrel load of things that these spur…..eating disorders, addictions, cancers, dis-ease’s, confusion.

I know this as a person that had a mild eating disorder and then subsequently was never comfortable with my own body, constantly saying in my mind how much i hated it, wish i had someone else’s or how it was never good enough. That mixed with anxiety, fear, bottled up anger, doubt and total confusion i was a right mess. I have since recently in the last few months/year had a wonderful movement into self appreciation and self love for the beautiful body i was given and want to give it the best clean nutrition and health and balance i can and love and acceptance for my skills and gifts that i hold.

I am no-more saying i am not good enough or i cannot do this because or its …..fault i feel like this or  i hate my body, its such a mean thing to say to yourself, think about it….If someone said to you ‘I hate your body’ ..or ‘You really suck at that’..how hurt would you be….hurt enough to say Shut the ****** up anyway, well then why would you let yourself say it and hurt yourself….see….doesn’t make sense. I have only realized this recently and so Everyday i look at myself in the mirror and say “I Love you” and i mean it, everyday i think about the wonderful things i can do or will achieve, i try and give myself love and give it to others without conditions or judgment, i stopped feeling guilty about the past or worrying too much about the future and Affirmations have helped this. I listen to them, i read them, i watch them being done in the form of good deeds to others and im so not joking they are working….i have started to see myself physically differently, of course im sure there will be days where i need it more than others…and hey there is always room for self growth, learning new skills, succeeding in sports or a job or working hard and learning to be done….but for now its not about the Ego attached to them, its about saying i really Love and Accept myself and not to let others stand in the way of that.

So i wanted to share my daily inspirations with you and the story about why i find them so beneficial….

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This is from the app that makes you think so positively about YOU…. 😀
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Ain’t it the truth…..
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ooooo I LOVE THIS one!!!!
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A good and harder lesson to learn than i thought….
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awwwhhh x
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Let the haters hate….it doesn’t effect you, its their problem, not your’s.
Concentrate on love.

Let me share 10 Myths surrounding Weightloss/Fitness…

10 Weight Loss and Fitness Myths
Ladies and Gents let me dispel some common myths surrounding weight loss and fitness. These are spread from marketers trying to sell you special shoes to help you lose weight to through bad word of mouth or just miss information.
So I feel these myths that I have listed are common one’s that I have heard a lot and lead to people to frustration and goal failure:

1.       Woman shouldn’t lift weights because they will bulk up or gain huge muscles or look manly….FALSE

I am telling you it is the complete opposite. Women do not chemically contain enough testosterone physically to gain that muscle from lifting regular weights. Don’t let female body builders put you off they are in a different ball game totally. So it is healthy to lift weights and lifting weights burns calories and burns fat, it is more beneficial in weight loss. Lifting weights carries “the afterburn”, this you want, this continues way after your workout. For calorie burn and fat burn, keep those reps no bigger than 12, so choose a weight that you will feel the burn at on your 12th rep x 3 sets. You will have toned hot muscles and body.

2.       Losing weight is a physical body challenege/I don’t have enough energy..

Losing weight requires a physical effort but it is not a total physical challenge, it is a mental challenge. We start off good but it is the mental challenge after that takes effort, to keep you motivated. 45 mins of quality exercise is better than none. It is in our heads, we are the one’s that hold the power to change our ways of thinking, letting go of that is the hardest part. Really believe you are going to achieve it and you will.

3.       Supplements/Products help speed up/quicken the weightloss process…FALSE!!!!!

If this were true there would be no unfit, over weight people. Move from any products that tell you this, weightloss  is tough, and no quick fix is going to work longterm. Plenty of companies out there are paid millions to tell you they work. Atkins, slim-fast etc.. Rebok was sued 25 million because they claimed a pair of their runners would tone your legs…it obviously didn’t…it takes alot more than runners to do that. Exercise and healthy eating and healthy mind is what is going to get you that body you are looking for and keep it.

         4.     You HAVE to do cardio to lose weight…NOT

You do not necessarily have to have cardio in your workout to shed those pounds. So if all you are doing pounding down the treadmill and pavements and are getting sick of this, don’t worry, you don’t have to stick with that to shed it. Depending in what system you are working in, you anaerobic or aerobic system you will be burning up fat or calories. So weight training and short interval training will burn up those calories just as well if not better than the drawn out cardio sessions as you have hours of after burn with weight training/anaerobic exercises.

5.       Its all about the exercise to lose weight and get fit….NOT

If you have been killing youself with exercise and still not seeing results, get back to that drawing board! What are you feeding yourself.  Weightloss is 60% Diet, 40% exercise. What you put in your mouth ultimately effects what comes out on the outside. So if you are not eating correctly, you will not see results or the results you want. Nice Abs are not made by crunch’s alone, you need to have the right diet.

6.       Muscle weighs more than fat….NOT

People often say this or give a confused look when someone says they are a certain weight and another person is the same weight but looks fitter and has better body shape.  They say that it’s because muscle weighs more than fat and they are almost right.. 1 pound of muscle weighs the same as 1 pound of fat, just as 1 pound of feathers weighs as much as 1 pound of bricks. So, this phrase is half right. Muscle does weigh more than fat – when comparing similar sizes, which is essentially density. More important though is to understand that your weight is meaningless in terms of body composition, and that a 130 lb woman can be much more fit than a similar 130 lb woman. It’s all about body composition. Throw your scale away and pick up a pair of body fat calipers.

7.       Muscle turns to Fat…NOT

This is a myth that if you are training hard or that if you stop training muscle will turn to fat. This is not possible, as muscle and fat are two different compositions. They are not the same thing and one cannot simply turn into another, like gold cannot turn into silver. What does happen though is if you stop training or working out, you lose muscle tone and will lose some muscle mass, you also may gain some body fat from lake of exercise, which leads to higher body fat and lower muscle mass = the myth……muscle turns to fat…!

8.       Restricting Carbs, Fat out of my diet will make me lose weight.. Not entirely

Restricting main food groups such as Carbohydrates or Fat is bad for your health, not good. We need complexed Carbohydrates for energy and for our glycogen storage (this gets us up and moving after not eating for 8 hrs while sleeping), we need healthy fatsfor our adipose tissue to protect our organs an absorb fat soluble nutrients. So please don’t restrict all carbohydrates and fats from you diet but choose the correct one’s.

9.       It says ‘wholegrain’, ‘0 trans fat’ , ‘100 fruit concentrate’ ‘0 % fat’, ‘fibre’, ‘0 calories’….

BE WARNED…..millions and millions goes into this advertising to tell you this and make you buy it. They don’t not want to sell you food, they are selling you a product, a picture a false idea. Look at the ingredients of the products you think are healthy, you will find that you cannot read most of the ingredients(NOT GOOD) and they like it this way, you don’t know what you are buying then. Watch for these bad words ‘ Monosodium Glutamate – MSG’ ,’High Fructose Corn Syrup’ , ‘vegetable oil’ ‘palm oil’ , ‘made with wheat flour’, ‘Aspartame’ , ‘sucralose’ ‘ benzoate’ ‘olestra’. You may say well I can’t check everything I buy, solution stay away from highly processed foods, the more natural, organic the better.

10.   I Cant have any nice things or have a drink… Nah

You can indeed have some nice piece of chocolate or a glass of wine. Just be clever about this, you know you cannot eat a whole bar of chocolate, so have 1 or 2 pieces and be happy with that, know that it is a treat and enjoy it or share a desert with that romantic dinner. Try dark chocolate too, it’s more filling and the higher the coco content the more intense so 70% +.  It is in your mind, you feel you need to have the entire bar, but you hold the power. Drink…we all like one, me most defo included!! But watch what you drink, beer holds a serious amount of calories and sugar so go easy if your watching those pounds and body fat. A small glass of wine is probably smaller than most of our personal servings so watch out. If you are looking for a low cal alcoholic drink, try a vodka, soda water and lime. Diets drinks and soda drinks are useless to our health, they hold no benefit and hurt us more in the long run with the chemicals and sugars the hold, both full fat and diet, so have one as a treat but keep away on a frequent basis.

I hope these have dispelled some myths you might not have know about food and fitness . You hold the power to your own body and the changes you make, you have one body, make it the best you want it.!! 😉

Calorie Burn vs Fat Burn… What do you know about the burn

Fat Burn V’s Calorie Burn…

I want to highlight some differences here between fat burn and calorie burn. Most people never think about it or don’t know much on the difference between the two and the effects it has on your body, also what type of exercises produce the best calorie burn and fat burn. Some simple facts:
  • To lose weight, your energy output (daily calorie body requirement/exercise) must be higher than your energy input (food/drinks). For body function alone you need avg 1200 – 1500 and an additional 500-1000 after that depending on activity level of work/exercise, to maintain current body weight. For weight loss you should -500 calories from your daily required calories, to work out your exact calorie requirements, check below(bottom):
·         Body Fat, is the solid yellow fat under our skins, we need a layer of body fat under our skin, it keep us warm, protects our organs and helps in the assist of nutrient absorption, but when we have to much this is the problem. You do not grow new fat cells as an adult, the fat cells you have merely swell as we put on weight and shrink as we lose. (this should give you some insight as to why yoyo dieters easily put it back on). If you can I suggest going to get your body fat % taken in your nearest gym/trainer or at doctors or some health food shops do it. This is good to be aware off as too high of body fat is dangerous especially around the belly/midriff area. Burning body fat gives you that lean toned look.
Calorie Burning:
Let me start of by telling you what a calorie is: The energy needed to raise the temperature of 1 gram of water to 1 °C. Calories are Energy and energy is what is burned for you to function and exercise.
Every movement you do requires calorie burning, from using your brain to running 30 minutes. The intensity and time is key to weight loss and fitness.
For weight loss you need calorie burn,  to burn solid calories you need to be doing moderate – intense cardio exercises  and fast paced weight bearing exercises for 30 minutes plus. You will burn on avg. 250 calories for moderate level running for 25-30 minutes. If you are looking for weight loss you need to be burning 300 min- 500 calories x3- 4 times per week. Different exercises will give you a larger calorie burn than other, see my list on previous blog giving you a list of activities to do and the avg. calories burned in one hour per body weight: http://emmasinsideout.blogspot.de/2012/04/calories-burned-in-some-of-your.html.
Body Fat:
A person’s body fat percentage is the total weight of the person’s fat divided by the person’s weight and consists of essential body fat and storage body fat. Essential body fat is necessary to maintain life and reproductive functions. The percentage of essential body fat for women is greater than that for men, due to the demands of childbearing and other hormonal functions. The percentage of essential fat is 3%–5% in men, and 8–12% in women. Storage body fat consists of fat accumulation in adipose tissue, part of which protects internal organs in the chest and abdomen. The minimum recommended total body fat percentage exceeds the essential fat percentage value above.
Description
Women
Men
Essential fat to function
8–12%
3–5%
Athletes
14-20%
6–13%
Fitness – most should aim for this range
21-24%
14–17%
 “Average”
25-32%
18-24%
Excess fat
32%+
25%+
The reason to aim for burning body fat is if you are in the high end of the “average” range or you are in the “excess fat” range it is dangerous to your health and fitness, it prevents you from absorbing the correct nutrients from your food, it causes excess pressure on your heart and organs and pushes at your organs and is also the one to blame for the unsightly cellulite and “jiggly” area’s. A lower body fat gives you that lean look, it makes your toned muscles more visible.
To Burn Body Fat:
Ø  High Intense short burst exercises with quick cool downs. 30/45/60/90 sec sprint (9 + on treadmill/ 12+ bike/9+ crosstrainer) with a 30/45 sec cool down, repeated for 15-20 minutes. You will feel the sweat and heart PUMPING during and after this.
Ø  Kettlebell training: Excellent Fat burning exercise, try get to a kettle bell class, amazing toning while burning fat.
Ø  Anaerobic exercise are excellent fat burners and toner’s:
Squat jumps
Lunges/Lunge Jumps
Weight lifting, resistance training
Burpeez/t-jumps
Abdominal crunch’s/oblique twists/wood chop twist
Boxing/Kick Boxing
So Emma….what do I do:
If you are confused as to whether to train for calorie burn or body fat burn, I recommend looking at you goals.
Ø If you want large weight loss and body reshaping I recommend:
calorie burn training 3 x week and
body fat burn training x 2 week, this combo will shed pounds and gives you a lean and toned look.
Ø  If you are at your goal weight but are a little untoned/jiggly I recommend:
Body fat burning x 2 week
Cardio x 1- 2 week to maintain goal weight and cardio fitness
REMEMBER: These are will only work correctly in conjunction with correct food consumption, so if you are eating high saturated fat foods/sugary foods these will not work to your desire. Your Food needs to compliment the exercise.
**PERSONAL CALORIE CALCULATION
Calculating Your Basal Metabolic Rate and Total Calorie Needs
 Your Basal Metabolic Rate or BMR is the rate at which you burn calories to sustain life functions at rest at a normal room temperature. Your activities, fitness level, stress level and more affect this. To calculate you take your resting metabolic rate and add the extra calories required by your daily activities to get an approximate total daily calorie expenditure. 

To lose fat weight, it is generally recommended you eat 500 calories less than you burn up in a day.

To gain weight, it is generally recommended you eat at least 1000 calories more than you burn up in a day.

Here is how to calculate your BMR based on the popular Harris-Benedict formula:

Men 
66 + (6.3 X weight in lbs) + (12.9 X height in inches) – (6.8 X age in years)

Women 
655 + (4.3 X weight in lbs.) + (4.7 X height in inches) – (4.7 X age in years).

Example = 
You are 32 years old woman
You are 5 feet 4 inches tall (162.5 cm)
Your weight is 154 pounds (70 kilos)
Your BMR is 655 + (662) + (291) – (150) = 
1458 calories

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

To calculate your Total Daily Calorie Needs

Multiply your BMR by the appropriate activity factor, as follows:
If you are Sedentary – little or no exercise
Calorie-Calculation = BMR X 1.2
If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9 

Example = 
You are sedentary, multiply your BMR (1458) by 1.2 = 1750
Your total daily calorie requirement is therefore 1750 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.