Build Summer Arms With This Shoulder Circuit!

Build Summer Arms With This Shoulder Circuit!   Building up a beautiful sculpted arm includes sculpting a lean cut shoulder cap. Watch me demonstrate 3 great shoulder exercises, done back to back, to create what I call a shoulder circuit. To perform this exercise, get a set of dumbbells that are not too heavy but not too light. Holding the dumbbells by your side start by raising your arms shoulder level, then lower, then move your arms to the front of your thigh and raise the weights forward, shoulder level then down, then alternate in an “L” shape lateral raise on each side. Do this 10 times in a row, take a 30 second break, and then repeat. Altogether do 3 sets. Trust me, your shoulders will be burning by the end. Did you give this workout a try? If so, how did it go? Tell us in the comments below and share it with us at our Facebook community at www.facebook.com/groups/buildbodywealth Thanks so much for sharing your life with me, I hope you have a wonderful week! Tiffiny  

Haven’t Changed Anything in Your Diet But Getting Fatter?

Haven’t Changed Anything in Your Diet But Getting Fatter? You are positive that you’re not eating more food or “junkier” food but you’re still gaining weight. Is this possible? Yes!  You are NOT crazy! And here’s why. We both know that the whole “calories in, calories out” argument is an overly simplistic view of weight. There’s definitely more to the story than just what you’re eating, right? A lot of this comes right down to your metabolic rate which is affected by things like your activity level, history of dieting, body composition, and even what you eat. But, let’s go beyond the “eat less and exercise more” advice and dive into some of the less obvious underlying reasons why you may be gaining weight even though you’re eating the same. Things like: Aging; Hormones; Sleep; Aging Funny things happen the older we get.  People commonly experience lower energy levels, more digestive discomfort, weight gain, as well as aches and pains. Aging can result in hormonal changes for both men and women.  And these can contribute to loss of some lean muscle mass, as well as increases and changes in fat …

3 Supplements You Should be Taking, Especially if You’re Over 45 Years Old

3 Supplements You Should be Taking, Especially if You’re Over 45 Years Old Yes, while I always say that it’s better to get your nutrients from food first sometimes supplements are necessary. Unfortunately, there are just some all-too-common nutrients that we simply don’t get enough of.  And they’re absolutely critical to optimal health and wellness.  Especially as we age. Here I sifted through the supplements that are available on the market and boiled them down to three that can have the best effect for us. Supplement #1: Vitamin D If you live in North America chances are you are low in vitamin D.  It’s the “sunshine vitamin” and we just aren’t able to hang out in shorts every day of the year.  Even if we did we’d wisely use a bit of sun protection too. Vitamin D is very important for everyone but especially women over 45.  Want to know why? It helps to protect our bones! Vitamin D helps our body absorb and keep the calcium we get from our food and drinks.  And we all know that calcium is one of the main things our bones are made …

Three Must-Eat Breakfast Foods

Three Must-Eat Breakfast Foods Do you love your breakfast?  Do you have a short list of “go-to” recipes?  Do you need a bit of inspiration to start eating breakfast again? Getting some protein at each meal can help with blood sugar management, metabolism and weight loss.  This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.  So I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new “go-to” breakfasts. Breakfast Food #1: Eggs Yes, eggs are the “quintessential” breakfast food.  And for good reason! No, I’m not talking about processed egg whites in a carton.  I mean actual whole “eggs”. Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats. Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin. Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab …

Five Cholesterol Myths and What to Eat Instead

Five Cholesterol Myths and What to Eat Instead You knew there was a bit of an over-emphasis (borderlining obsession) about cholesterol, right? Before we jump into some myths let’s make sure we’re on the same page when it comes to what exactly cholesterol is. Myth #1: “Cholesterol” is cholesterol While cholesterol is an actual molecule what it is bound to while it’s floating through your blood is what’s more important than just how much of it there is overall.  In fact depending on what it’s combined with can have opposite effects on your arteries and heart.  Yes, opposite! So cholesterol is just one component of a compound that floats around your blood.  These compounds contain cholesterol as well as fats and special proteins called “lipoproteins”. They’re grouped into two main categories: HDL: High Density Lipoprotein (AKA “good” cholesterol) that “cleans up” some of those infamous “arterial plaques” and transports cholesterol back to the liver. LDL: Low Density Lipoprotein (AKA “bad” cholesterol) that transports cholesterol from the liver (and is the kind found to accumulate in arteries and become easily oxidized hence their “badness”). And yes, it’s even more complicated than …

Bye Bye Sleeping Through the Night

Bye Bye Sleeping Through the Night Have you said “bye bye” to sleeping through the night? Are you feeling exhausted or “running on stress hormones” all day? Do not fear, I have some great tips (and an amazing recipe) for you! The science of sleep is fascinating, complicated and growing Sleep is this daily thing that we all do and yet we’re just beginning to understand all of the ways it helps us and all of the factors that can affect it. Lack of sleep affects just about everything in your body and mind.  People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation.  And don’t forget the impact lack of sleep can have on moods, memory and decision-making skills. Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gasp!) OMG – What aspect of health does sleep not affect??? Knowing this it’s easy to see the three main purposes of sleep: To restore …

Why Your Waist Circumference Matters 100x More Than What You Weigh

Why Your Waist Circumference Matters 100x More Than What You Weigh You totally want to ditch your scale, don’t you? You may have this weird kind of relationship with your “weight”. I mean, it doesn’t define you (obviously). What you weigh can matter but only to a certain extent. Let’s look at your waist circumference (well…you look at yours and I’ll look at mine). Waist Circumference (AKA “Belly Fat”): Do you remember the fruity body shape descriptions being like an “apple” or a “pear”?  The apple is kind of round around the middle (you know – belly fat-ish, kind of beer belly-ish) and the pear is rounder around the hips/thighs. THAT is what we’re talking about here. Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterial diseases). Yup – that apple! And it’s not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”.  The health risk is actually due to the fat inside the abdomen covering the liver, intestines …

Everything You Think You Know About Healthy Eating is Wrong and it’s Making You Fat and Tired

Everything You Think You Know About Healthy Eating is Wrong and it’s Making You Fat and Tired Oh my gosh – nutrition and diet info is everywhere! And each expert and association tries to lead you in their direction because they know best and their advice is going to help you.  Right? Well, maybe… Everyone has heard (and maybe lived through) the intense focus on how much you eat.  This has gotten way too much attention because while this does affect your weight and energy level, it’s certainly not the “holy grail” of health. Let’s focus a bit more on the often overlooked (and proven) benefits of what you eat and drink and how you eat and drink it. What you eat and drink The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important.  Don’t get me wrong limiting calories, carbs or fat can certainly help you lose weight but that’s simply not the only factor for long-term weight loss and maximum energy for everyone. When the intense focus on how much we ate …

Three Ways to Avoid Overeating at Meals

Three Ways to Avoid Overeating at Meals Sometimes those holiday feasts are just amazing. And it’s not just the abundance of delicious food but also the people, the decorations, and the ambiance. It is way too easy (and common) to indulge on those days. But it doesn’t always stop there. Sometimes we overeat on regular days.  Or at regular meals.  Or, All. The. Time. Here are three tips to avoid overeating at meals. (Psst, turn these into habits and ditch the willpower!) Tip #1: Start with some water When your stomach is growling and you smell amazingly delicious food it’s too easy to fill a plate (or grab some samples with your bare hands) and dive into the food. But did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger?  Your stomach may actually be craving a big glass of water rather than a feast. Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten.  And this super-simple tip may even help with weight loss (…just sayin’.) Not only will …

What is Metabolism?

What is Metabolism? This word “metabolism” is thrown around a lot these days. You know that if yours is too slow you might gain weight.  But what exactly does this all mean? Well technically “metabolism” is the word to describe all of the biochemical reactions in your body.  It’s how you take in nutrients and oxygen and use them to fuel everything you do. Your body has an incredible ability to grow, heal, and generally stay alive.  And without this amazing biochemistry you would not be possible. Metabolism includes how the cells in your body: Allow activities you can control (e.g. physical activity etc.). Allow activities you can’t control (e.g. heartbeat, wound healing, processing of nutrients & toxins, etc.). Allow storage of excess energy for later. So when you put all of these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly, or just right. Which brings us to the “metabolic rate”. Metabolic rate This is how fast your metabolism works and is measured in calories (yup, those calories!). The calories you eat can go to one of three places: Work (i.e. …