Fat Loss Tip #5 – Learn Something New

Sometimes weight loss can stop or slow down if your body isn’t shaken up enough. Sometimes we exercise using the same routine and same intensity and some of us don’t exercise at all.

Well that may have worked for you initially with great weight loss results but if you don’t change your routine or increase your intensity then your weight loss efforts will slow down or STOP.

This is the time where you have to get out of your comfort zone and learn something new. Try out a sport/exercise you’ve never done before. Sign up for FREE TRIAL MEMBERSHIPS at a local kickboxing gym or Crossfit gym.

Some gyms like Lifetime Gym in Collerville offer rock climbing. And if you’ve NEVER tried Zumba or line dancing those are both great workouts.

It’ll help you to stay active while having fun. And committing to lessons or meeting up with friends makes you less likely to bail out on your workout than if your just training alone.

If you want to try kickboxing for Free checkout Memphis Judo and Jujitsu http://www.memphisbjj.com/

If you would like to try Crossfit at my gym they give away a FREE 2 Week pass for their beginners fundamentals class.

Click the link below to sign up for your trail membership http://www.factionsc.com/what-we-offer/fundamentals

Read this if you believe fruit is healthy and you can consume unlimited amounts:


Many people who eat large amounts of fruit are not convinced that fruit can be dangerous. However many fruits have a large amount of fructose that can worsen insulin resistance if you consume too much of it.

It is also important to realize that 80 percent of Americans have diseases resulting from insulin resistance which are:
• Insulin resistance and obesity
• Elevated blood pressure
• Elevated triglycerides and elevated LDL
• Cardiovascular disease, liver disease, cancer, arthritis and even gout

If you have one of these conditions Fructose is a major contributor.

You would be wise to limit your total grams of daily fructose to 15 grams per day until you resolve the insulin resistance.  If you are still unconvinced you can measure your blood uric acid level and it will typically be greater than 5.5 if you are eating too much fructose.

Uric acid drives up your BP and new research has shown that uric acid is a far more accurate predictor of heart disease than your total cholesterol level and the more it is higher than 5.5 it is, the greater your risk.

If your uric acid levels are chronically elevated, you have an increased risk for hypertension, kidney disease, metabolic syndrome and diabetes. If your uric acid is between 3 and 5 than you do not need to be concerned about your current fructose intake, as you likely have a metabolism that can adjust for it and not cause you harm.

Fresh fruit is nearly always preferred to fruit juices as the processing destroys many of the nutrients in the fruit and many commercial fruit juices are also highly adulterated or deceptively labeled.

Additionally it is important to understand that most commercial fruit juices should be avoided as fruit juice typically has large amounts of methanol, which is wood alcohol, and a metabolic poison.  Often the methanol is bound to pectin and when you consume fresh fruits the methanol passes through your body and causes you no harm.

However, after the fruit is processed into juice and put into containers, the methanol gradually dissociates from the pectin and dissolves in the juice. The longer the fruit juice is in the container, or the more heat it is exposed to, the more methanol that is released into the juice

8 Fats You Should Be Eating For Weight Loss

Sometimes we hear the secret to success BUT we still don’t incorporate it into our own personal plan just to see if it really works….

I know I’ve said this several times but I find myself repeating this often only because I notice that many people are not in the habit of eating FAT to loose Fat.

Then later after trying paleo I hear, “Paleo didn’t work” due to x y z blah blah blah…… And after listening to ALL of your x,y & z issues I find out you DID NOT really follow the instructions for Paleo for weight loss.

You may even back up your claim with evidence from your food journal but then you realize the one thing you forgot to do was eat enough fat & take fat supplements (omega 3 & Vit D) to conti to push out unwanted body fat.

Then you state “but Tish I HATE avocado!” and I don’t think I will like coconut oil…..I cook with olive oil, and I take a couple of omega 3 pills most days…….

What everyone must realize is that true some people may not need to eat exactly like me to experience the results that I have.

While others of you may need to be even more STRICT. The best thing for you to do is TEST to see how you respond to various foods and adjust accordingly.

We are all different and require varying levels of fat, protein and carbohydrate for our specific metabolic needs.

If you are like me and are metabolic deranged it may be necessary to cut your carbohydrate intake down to the bare minimum, and make sure you eat enough protein not to much and not to little.

One of the MAJOR keys to my success with Low-carb Paleo has been a very deliberate increase in fat consumption. I haven’t been afraid to eat fat on my low carb diet.

In the absence of carbs it is the body’s fuel source. But pushing fat levels even higher while restricting carbohydrate and protein has made all the difference in the world.

Here are 8 high-fat foods you should be eating to be successful at weight/fat loss.

1) Avocados – 82.5% fat
2) Butter – 100% fat I prefer grassfed by kerrygold
3) Whole eggs – 61% fat
4) Coconut oil – 100% fat
5) Bacon – 69.5% fat
6) Coconut – 88% fat
7) Dark Chocolate – 65% fat
8) Fish Oil omega 3 – 100% fat

Special note on fish oil: if you are eating more junk foods than Paleo foods it more important for you to take the fish oil supplements than the person that’s eating a good Paleo diet.

Why? Because non Paleo foods have a ton of omega 6 in them so you have to get those healthier omega 3 oils in to balance the junk out.

Gray Hair Isn’t A Sign Of Old Age But A High-Carb, Low-Protein Diet….

Getting your first gray hair is traumatic for many and very difficult to ignore. Sadly, it is also a sign that many more gray hairs are probably soon to follow.
Everyone thinks it just seems to be a normal process of aging–one in which you can’t stop no matter what you do.

But I challenge you to consider these gray hairs as merely a personal wake-up call for you to improve your health and more specifically your diet. What if I told you that there is a way to stop or slow down this process of your hair turning gray? Would you believe me if I told you that you can do things to prevent or even reverse gray hairs from forming?

The reality is our current belief that graying is due to aging and that it is not reversible may not be true at all. So what is the answer? The answer lies in what you have been told before but may not have realized. It’s as simple as “You are what you eat.”

“You are what you eat” is a truism that you can harness to your advantage if you understand what nutrients are required for better health. The overabundance of carbohydrates consumed by most people is the major reason for the increasing rates of obesity and chronic health conditions that have befallen us.

In fact, a reduction or possibly even an elimination of carbohydrates is needed in order for your health, vitality, and aging to be improved. Regarding gray hairs, this happens when your body is unable to synthesize an adequate amount of melanin.

Melanin is the pigmentation that gives your hair its natural color. In order to make melanin, your body needs a specific non-essential but yet conditional amino acid called tyrosine.  Your body also needs tyrosine in order to make dopamine, norepinephrine, epinephrine, coenzyme Q10, and thyroid hormones.

The availability of the needed amount of tyrosine may become deficient due to an incomplete diet low in protein. As you probably already know, amino acids are the basic building blocks of proteins. There are nine essential and eleven non-essential amino acids.

Essential amino acids are synthesized into non-essential amino acids. This fact highlights the delicate balance as to how dietary protein intake acts on the supply of both the essential and non-essential amino acids.

Therefore, consuming an adequate amount of protein and supplementation with tyrosine may be the answer to keeping your natural hair color longer…..

Paleo reverses the signs of aging. Eat meats, vegetables, nuts & seeds, little starch, NO sugar and NO wheat

Paleo Food Pyramid

Fat Loss Tip #4 – Master The Squat

The king of all exercises will make you stronger everywhere and torch fat better than just about anything else you can do in the gym.

That’s because squats target multiple large muscle groups-quadriceps, hamstrings, and glutes. It’s great for beginners and for people who have knee issues. It basically mimics a functional movement that we do everyday like get up sit down.

Incorporate squats into your workout by doing 3 sets of 10.

Follow the instructions for proper form:

1. Place a chair just behind you and stand in front of it with feet about hip- or shoulder-width apart.

2. Contract the abs and keep them tight as you bend the knees and slowly squat towards the chair.

3. Keep the knees behind the toes as you sit down on the chair for a few seconds.

4. Contract the glutes and hamstrings to lift up out of the chair and begin extending the legs.

5. Fully extend the legs until you’re back to standing position.

6. Repeat this for 1-3 sets of 10-16 repetitions.

7. To progress, squat down until you’re just
hovering over the chair, but not sitting all the way down.

8. Always keep the knees in line with the toes!

Learn from Those Who’ve Lived the Longest


Why do centenarians become centenarians? Why are they so lucky? Is it because they have low cholesterol, exercise a lot and live a healthy, clean life?

Well, Jean Calumet of France who died at 122 years of age smoked all of her life and drank.  What researchers are finding from these major centenarian studies is that there is hardly anything in common among these people.

They have high cholesterol and low cholesterol, some exercise and some don’t, some smoke, some don’t. Some are nasty as can be, some nice and calm and some are ornery.

But, they all have relatively low sugar for their age, and they all have low triglycerides for their age. And, they all have relatively low insulin.

What they’ve found is the people who’ve lived the longest tend to eat large amounts of whole unprocessed minimally cooked plants and live in areas that promote regular physical activity, such as daily walking.

They also tend to have effective strategies for coping with the inevitable stresses of life, such as prayer, meditation and strong social networks.  In fact, being able to effectively cope with stress, it turns out, is one of the MAJOR common denominators for people who live long, robust lives.

One of the reasons for this strong link is that stress, just like fructose, promotes inflammation in your body.  Most of the research indicates that longevity hinges on preventing chronic inflammation.  Avoiding sugar/fructose while consuming antioxidant-rich whole foods, together with physical exercise and stress reduction, will do just that.

Are Your Kids Eating You Out of House and Home?

Are you a fat burner or a sugar burner? Does your child frequently complain of being hungry right after a meal?

When you feed yourself a constant dose of sugar (also called glucose or carbohydrate), you burn sugar.  When you cut off the sugar, you burn fat. It’s not difficult to determine whether your metabolism is running on sugar or fat.

What happens when a sugar-burner goes two, three, four hours without food, or – dare I say it – skips a meal? They get ravenously hungry, crave carbohydrates, need to eat something every 2-3 hours, and the hand reaches for yet another bag of chips or some type of carb.

I’ve seen a lot of parents make this mistake with their kids. You may have just fed them a chicken nuggets with fries along with a drink and less than an hour or two latter little Eli is hungry again.

You may even fuss at the child and say “you just ate, you shouldn’t be hungry”. Well if you only fed him/her a plate full of carbs with very little protein then YES they may “eat you out of house and home” because they just ate a bunch of foods that converted into sugar.

This scenario goes for adults too, ever wonder why you can eat several helpings of Italian or Japanese foods etc and shortly after want more or crave ice cream or some other type of carb…..If so you are a sugar burner

A sugar-burner can’t even effectively access dietary fat for energy. As a result, more dietary fat is stored than burned. Unfortunately for them, they’re likely to end up gaining lots of body fat. As we know, if you’re not eating enough fat but you’re eating a high carb diet then that’s a strong predictor of future weight gain.

FAT BURNERS experience something entirely different…….

They generally have LESS appetite, MORE energy and BETTER focus. Fat burners can go several hours without eating and not panic.
How do you & the kids make the switch?………………

You can make the switch to fat burner by following a Paleo/Primal diet, which will naturally lower your sugar consumption.

Instead of getting an onslaught of carbs from muffins, cereal, toast, pasta, rice, beans, chips, soda, energy drinks, etc., you will get your carbs from vegetables and some fruits and nuts.

Sometimes the transition can be a little rocky, depending on how much sugar you’re used to consuming. Take it slow.

Start by cutting out the junk and sugary drinks. Then cut out the grains and legumes. Finally, reduce or eliminate dairy.

A small amount of dairy is okay for most people, so experiment with this. If you’re intent on being 100% hardcore Paleo skip the dairy.

If you’re like most people who follow the 80/20 rule (80% Paleo & 20% Non Paleo) then some raw, full-fat dairy makes this easier (I use grass-fed butter for cooking, and occasionally eat full-fat Greek yogurt).

Root vegetables, which have more starch, can be really helpful during the transition but over consumption will slow weight loss.

……………………………………………

As for kids going Paleo can be even tougher especially for teens. Here’s my take on this, if its not in the house they can’t eat it. And yes they may go on hunger strike but will eventually realize that hunger hurts.

If you are eating Paleo 80% of the time then why shouldn’t you get the whole entire household to follow suit. It’s not a diet and they will adapt.

And if you are living for your weekend cheat meals so will your kids. Constantly giving in to their desires for junk food is also setting them up for possible health conditions down the road. Their lifelong behavioral patterns starts with YOU so set the tone……

There’s no test to take to see if you are a fat burner. The most effective way is to ask yourself a few basic questions:

1) Can you go three hours without eating? Is skipping a meal an exercise in futility and misery?

2) Do you enjoy steady, even energy throughout the day?

3) Are midday naps pleasurable indulgences, rather than necessary staples?

4) Can you exercise without carb-loading?

5) Have the headaches and brain fuzziness passed?

If Yes? Then you’re probably a FAT BURNER! Welcome to normal human metabolism!