7 Things That Separate Weight Loss Winners & Weight Loss Losers

As you’ve probably figured out, winning at weight loss is about making long-lasting, life-altering change. Just like any sport or skill, you might start out a little rocky. Choosing healthy foods, trying different workouts, trying different supplements and finding the strategies that work for you will take a little practice.  As you find your stride, those habits will get easier and you’ll start knocking down more barriers that try to get in your way. Your momentum will start to build and you’ll be ticking away at your weight loss goals one by one. Soon enough, you’ll reach a fantastic tipping point when you feel a shift in the energy and really enter “the zone”—the stadium starts to flutter, the crowd starts to cheer! And you are winning at weight loss!

Whether you’re focusing on your diet or hitting the gym, the commitment to long-term weight loss takes the mindset and mental stamina of a champion. You’ve got to have a supportive team and a great playbook to get on a winning streak. In this head-to-head match that lasts a lifetime, it’s all about preparation. Your success will be determined by how well you set your strategy and play the game.
 
We’re opening the playbook on the weight-loss game. Here are the winning strategies you’ll need! It’s time for you to hit that homer when it comes to weight loss!! 
 
Winners Set Small Goals
It seems so straightforward: Your main goal is to lose weight. So, now you can just decide how much to lose and power through to the finish line, right? Unfortunately, simply knowing how many pounds you want to drop may not be enough to help you win this game. Rather than only focusing on the end zone, a better strategy is to set lots of small milestones on your weight-loss journey. Perhaps you want to run a 5K, curl 20-pound dumbbells, squeeze more veggies into your diet, or fit into a smaller pair of jeans. All of these are great goals and tackling each one can keep you motivated to keep fighting the good fight. Plus, meeting these smaller benchmarks gives you the opportunity for more frequent pats on the back. If you only focus on weight loss as your main achievement, you’ll miss out on celebrating all of the other small victories! 

Non scale victories to look for during your weight loss should include: pants getting looser, more endurance and energy, rings are looser, people ask if you’ve lost weight, you FEEL healthier, you can lift heavier, you ARE healthier, you can climb those steps without being short of breath, you have greater focus, drinking more water, eating more veggies, you’re moving more, less aches and pains,  and being more positive. Remember, don’t let that scale steal your moment!! The scale isn’t always right! Think back 2 weeks ago, could your body do what it is doing today? Probably not. Or if it could you just “didn’t care to think about it”. My favorite quote of all time ” Just because you don’t see results after a day or even a week, DON’T GIVE UP. You may not see changes immediately but every smart choice you make is affecting you in ways you’d never imagine!” 

Winners Are Proud of Themselves
Publicly stating your goals and achievements has been proven to help people make steady progress. Everyone needs some support and accountability, so it’s important to let people around you know that you’re working on your weight loss and fitness. Plus, the more pride you show in your new skills, the more likely you’ll be to keep practicing them over time. Bring healthy snacks to family gatherings and share the recipe. Challenge your gym buddy to step up to a higher pace on the treadmill. Dare a co-worker to stay away from desserts for one whole week along with you. Letting others in on your goals will make you feel like a champion and can help you take your game to the next level.

 
Winners Take Breaks and Timeouts
When you first set out to shed pounds, it is easy to overdo it. We all know that the best way to lose weight is by eating fewer calories and increasing physical activity. But, if you set too many harsh rules and regulations at the start, you’re likely to get overwhelmed by a too-strict diet and a tough-to-follow workout schedule. When you’re developing your weight-loss game plan, make sure that you pencil in time for breaks. Take a diet timeout to enjoy a slice of cake at friend’s birthday party. Schedule a relaxing soak in the tub on your day off from the gym. Be sure that your weight-loss rules include moderation and flexibility for you to spend some time (and calories) on the things you love in life. This will help you stay on track longer and reach lasting weight-loss success.

Winners Are Proud of Themselves
Publicly stating your goals and achievements has been proven to help people make steady progress. Everyone needs some support and accountability, so it’s important to let people around you know that you’re working on your weight loss and fitness. If you need support from other people like you, seek out BeeXtreme in 2016 on Facebook  It’s a small group with lots of motivated people. We keep each other going! Plus, the more pride you show in your new skills, the more likely you’ll be to keep practicing them over time. Bring healthy snacks to family gatherings and share the recipe. Challenge your gym buddy to step up to a higher pace on the treadmill. Dare a co-worker to stay away from desserts for one whole week along with you. Letting others in on your goals will make you feel like a champion and can help you take your game to the next level.
 
Winners Take On New Challenges
Starting out with small, achievable goals is important for boosting your ego and scoring you some points early in the game. But be ever-mindful of the dreaded boredom that can set in as you adapt to your exercise and diet routines. Challenge creates change! So, when your yoga lessons seem stale, your salads are in a slump, or your local bike trail stops calling your name, you know it’s time to mix things up. As you start winning at weight loss, it will be crucial to keep assessing your emotional state and mental focus.  Make a habit of stepping out of your comfort zone and stepping up to new challenges. A lot of my customers have had great success with dailyburn.com for at home workouts, also jillian michael’s 30 day shred available at walmart for 10 bucks. Heck, check out amazon.com for used workout dvd’s. 
 
Winners Keep Score
How do you know how well you’re doing if you’re not keeping score? While “pounds lost” isn’t the only important digit to tally, it’s important to track your progress in as many ways as possible. Start recording each move in the right direction: how much water you drink each day, how many servings of veggies you eat in a week, how many minutes of exercise you log, and more. Keeping track of more than just the numbers on the scale will help you realize progress when it happens, and this will motivate you to stay on course. My fitness pal is a great app to keep track of your calories (until Beextreme’s Way to Weight Loss App arrives). 
 
Winners Are Part of a Team
There is no “I” in “success.” We often think of weight loss in terms of individual goals and meal plans. But many others currently share in your same struggle.  If we really want to reverse the obesity epidemic, we need to start thinking of weight loss and healthy living as a team sport. And with all the resources available today, from in-person support groups to online forums to workplace wellness committees, no dieter or fitness newbie should feel they have to go it alone. One winning strategy is to reach out within your office, your school, your family, your community and get others psyched up to slim down. The more team members you can recruit to join your weight-loss challenge, the more likely you and your team will rise to victory!

So grab a buddy and head on over to BeeXtreme in 2016 Weight Loss Support Group. We have fun, we stay committed, and we lose pounds. period. 

Must-Do Moves To Prevent Shin Splints

As the weather turns nicer here in the big ole town of Punxsutawney Pa, i can’t help but notice all the people out walking the town and enjoying it! After not exercising all winter, shin splints can be a problem for the first few days of vigorous walking. Shin splints are one running injury that can stop you in your tracks. Not only do they disrupt your training, shin splits hurt too. Weak muscles in the front of the shin coupled with tight calves can lead to this problem. Here are a few stretches to do to prevent those horrid shin splints.  

Here are a two exercises and one stretch to do at the end of your runs to balance out the strength of your lower legs.

Toe and Heel Walks
Walking on your toes and heels with your legs in different positions works all the muscles in your lower legs. The motion of turning the feet in and out comes from rotation in your hip joint, not the ankle.
Directions: Walk for 20 to 30 feet in each of these four positions.

  • Walk on your toes with feet turned out (like a ballerina)
  • Walk on your heels with feet turned out (like a duck with heels together, toes out)

  • Walk on your heels with legs turned in (toes in, heels out)
  • Walk on your toes with legs turned in (pigeon toed, on your toes)


Heel Rock: This move will strengthen the lower legs and adds a dynamic element that will challenge your balance. 

  • Lift your heels to rise onto your toes, and then rock back onto your heels lifting your toes.
  • Repeat rocking forward and back, holding onto something to help keep your balance if needed. Do 20 reps.

Calf Stretch Keep your calves long and loose with this simple stretch, which you can repeat throughout the day to ensure your calves stay flexible.

  • Step your right foot back about two feet, bending your left knee.
  • Press your heel into the ground to increase the stretch.

6 Weight Loss Tips That Science Actually Knows WORKS

There are so many “scientific” articles that explain how metabolism works and then go on to give tips about how to lose weight. There’s no one tried-and-true way that works for everyone. You have to try different combinations to see what works best for you. However, there are some things about metabolism that are applicable no matter what.

Combine Exercise and Diet for Maximum Effect
Maintaining the same eating habits while increasing exercise will make it difficult to create the calorie deficit that’s necessary to lose weight. At the same time, decreasing your caloric intake while remaining stagnant in your physical activity will do the same. Not to mention how difficult it is to maintain either of those things for an extended period of time. By combining exercise with a change in eating habits, your efforts will be just as effective and simultaneously less extreme.
A pound of fat is 3,500 calories. To lose a pound a week, you would need a deficit of 500 calories a day. To create that, you would need to cut 500 calories from your diet, burn 500 calories from exercise, or create a combination of both.

Exercise Boosts Metabolism
Metabolism refers to all of the processes that your body does to turn food into energy. After the age of 25, your body’s metabolism slows down anywhere from 5% to 10% per decade if you aren’t physically active. Those who do exercise, however, experience only a 0.3% decline per decade. Because you require more energy to workout, your body metabolizes food more quickly. Cardio is useful, but strength training is even more so. Why? Because muscle consumes calories, even when you aren’t exercising.

You Have to Work Harder
If you’re attempting to lose weight because you’re excessively overweight, chances are that you’ll have to work harder to keep that weight off than those who lost less or never lost weight at all. Creating good eating and exercise habits create a routine that will make that easier, but it’s also all too easy to fall back into those old habits.

There Is No Magic Diet
There are countless weight loss diets to choose from. While some don’t work, many do. The truth is that following any meal plan that creates a calorie deficit is what will cause weight loss. Any diet is capable of that – the question is are you? The best way to lose weight is to find a meal plan that works for you, one that you don’t mind sticking with. If you feel too tired or deprived, you’re likely to fall off the wagon. BeeXtreme’s Way to weight loss plan can be done by 100% of people who set their mind to eating better, eating a  deficit of carbs and sugars, and are GOAL GETTERS. YOU CAN DO ANYTHING YOU PUT YOUR MIND TO. 
 

A Calorie is a Calorie is a Calorie
The amount of calories that you consume is what matters if you’re concerned about losing weight, which was more or less proven by the Twinkie Diet. As long as you create a deficit of calories, you will lose weight. It’s not the healthiest way to lose weight and it will likely leave you starving (and with cravings!) but if you have the self-control, weight loss is straightforward. However, to be clear, limiting calories while eating unhealthy food is really not a good way to go about losing weight. Chances of maintaining that weight loss in the long run are slim, because you haven’t changed your habits.

Your Results Lie in Your Brain Power
There are plenty of reasons why we gain weight. Some have to do with health problems that cause us to gain weight through no fault of our own. Another reason is lack of education regarding nutrition. One of the biggest reasons is because we have created bad eating habits that are very simply too difficult to break. Food addiction is one big problem, the result of associating eating with comfort and happiness. Another is because we know that chips and cookies taste good and are too much to resist in the moment – never mind the consequences in the long run.

Good habits are difficult to make and bad habits are difficult to break. Your brain plays a huge part in how you eat and fuel your body. But if you are patient with yourself and understand that this is a process that will take time, you will be successful in your weight loss endeavors.

Sources:

  1. http://www.fitday.com/fitness-articles/fitness/understanding-metabolism-how-to-boost-yours-with-exercise.html#b
  2. http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html

The science behind being “HANGRY” ..it’s real peeps! 

Copyright 2016 The Conversation. Some rights reserved.
Have you ever snapped angrily at someone when you were hungry? Or has someone snapped angrily at you when they were hungry? If so, you’ve experienced “hangry” (an amalgam of hungry and angry) — the phenomenon whereby some people get grumpy and short-tempered when they’re overdue for a feed.
But where does hanger come from? And why is it that only some people seem to get hangry? The answer lies in some of the processes that happen inside your body when it needs food.

The physiology of hanger

The carbohydrates, proteins and fats in everything you eat are digested into simple sugars (such as glucose), amino acids and free fatty acids. These nutrients pass into your bloodstream from where they are distributed to your organs and tissues and used for energy.
As time passes after your last meal, the amount of these nutrients circulating in your bloodstream starts to drop. If your blood-glucose levels fall far enough, your brain will perceive it as a life-threatening situation. You see, unlike most other organs and tissues in your body which can use a variety of nutrients to keep functioning, your brain is critically dependent on glucose to do its job. You may find it hard to concentrate, for instance, or you may make silly mistakes. Or you might have noticed that your words become muddled or slurred.
Simple things can become difficult when you’re hungry and your blood glucose levels drop.
Another thing that can become more difficult when you’re hungry is behaving within socially acceptable norms, such as not snapping at people. So while you may be able to conjure up enough brain power to avoid being grumpy with important colleagues, you may let your guard down and inadvertently snap at the people you are most relaxed with or care most about, such as partners and friends. Sound familiar?

Another bodily response

Besides a drop in blood-glucose concentrations, another reason people can become hangry is the glucose counter-regulatory response. Let me explain.
When blood-glucose levels drop to a certain threshold, your brain sends instructions to several organs in your body to synthesize and release hormones that increase the amount of glucose in your bloodstream.
The four main glucose counter-regulatory hormones are: growth hormone from the pituitary gland situated deep in the brain; glucagon from the pancreas; and adrenaline, which is sometimes called epinephrine, and cortisol, which are both from the adrenal glands. These latter two glucose counter-regulatory hormones are stress hormones that are released into your bloodstream in all sorts of stressful situations, not just when you experience the physical stress of low blood-glucose levels.
In fact, adrenaline is one of the major hormones released into your bloodstream with the “fight or flight” response to a sudden scare, such as when you see, hear or even think something that threatens your safety. Just as you might easily shout out in anger at someone during the “fight or flight” response, the flood of adrenaline you get during the glucose counter-regulatory response can promote a similar response.

Nature and nurture

Another reason hunger is linked to anger is that both are controlled by common genes. The product of one such gene is neuropeptide Y, a natural brain chemical released into the brain when you are hungry. It stimulates voracious feeding behaviours by acting on a variety of receptors in the brain, including one called the Y1 receptor.
Besides acting in the brain to control hunger, neuropeptide Y and the Y1 receptor also regulate anger or aggression. In keeping with this, people with high levels of neuropeptide Y in their cerebrospinal fluid also tend to show high levels of impulse aggression.

As you can see, there are several pathways that can make you prone to anger when you’re hungry. Hanger is undoubtedly a survival mechanism that has served humans and other animals well. Think about it like this: if hungry organisms stood back and graciously let others eat before them, their species could die out.

While many physical factors contribute to hanger, psychosocial factors also have a role. Culture influences whether you express verbal aggression directly or indirectly, for instance.
And as we are all different across all of these factors, it’s little wonder there are differences in how angry people seem to get when they’re hungry.

Dealing with hanger

The easiest way to handle hanger is to eat something before you get too hungry. While you may hanker for quick-fix foods, such as chocolate and potato chips, when you’re in the throes of hanger, junk foods generally induce large rises in blood-glucose levels that come crashing down fast.
Ultimately, they may leave you feeling hangrier. So think nutrient-rich, natural foods that help satisfy hunger for as long as possible, without excess kilojoules.
Eating as soon as you are hungry may not always be possible. This may be the case during long shifts at work, for instance, or through religious fasts such as Ramadan, or during weight-loss diets that involve severe energy restriction (such as intermittent fasting diets). All of these should only be done if your doctor has given you the all-clear.
In these cases, it can help to remember that, with time, your glucose counter-regulatory response will kick in and your blood-glucose levels will stabilize. Also, when you go without food, your body starts breaking down its own fat stores for energy, some of which are converted by your body into ketones, a product of fat metabolism. Ketones are thought to help keep your hunger under control because your brain can use ketones in place of glucose for fuel.

A final — and very civilized — way of handling hanger is to suggest that difficult situations be dealt with after food, not before!

Ways to Make Your Fat Burner More Effective! 

Popping a capsule won’t necessarily make your fat go away, but incorporating these  steps will optimize a good fat burner’s effects!
 

In the pursuit of lean muscle, smart nutrition and intense training are your most important weapons. You simply can’t shed body fat without hard work in the gym and kitchen. However, a well-formulated fat burner can increase the effects of that hard work, giving you extra ammo in the war against body fat.
 
The supplement market is flooded with fat burners that work by increasing metabolism and thermogenesis, boosting energy, suppressing appetite, or blocking carbohydrate and fat absorption. Just swallowing a pill, however, won’t deliver the best possible results. Maximize the effectiveness of your fat burner and get the most burn for your buck by following these seven steps!
 
1 GET ON TRACK
Like everything in life, you get out what you put in, and getting lean is no exception. You can’t simply pop a fat burner and make up for poor nutrition and a lack of training. There are no magic pills.
 
A high-quality fat burner will, however, make your journey easier. Many products are not only designed to increase fat-burning, but also curb your appetite and boost your energy. To get the most from these effects and really torch calories, it’s critical that you first get on track with a well-designed fitness program. BeeXtreme’s Way to Weight Loss Guides that come with MOST of our product purchases FREE will help you guide you to a leaner, healthier you.
 
LIKE EVERYTHING IN LIFE, YOU GET OUT WHAT YOU PUT IN, AND GETTING LEAN IS NO EXCEPTION.
 
 
2  CHOOSE THE RIGHT FAT BURNER FOR YOU
There are dozens of products on the market to choose from, so finding the right fat burner for you and your goals isn’t always easy. However, there are some general guidelines that can help. Fat burners generally fall into two broad categories: stimulant-based and stimulant-free.
 
Stimulant-free formulations are ideal for those who are sensitive to ingredients with stimulant effects like caffeine. If you’re looking for a stimulant free fat burner, Charged is what you need in your life! No jitters but still have good focus, good energy, and clean appetite suppression all day long. $34.95 for 60 capsules.
 
Stimulant-based fat burners like BXT BURN will contain a combination of one or more of the following: caffeine, synephrine, tyramine, and yohimbe. These ingredients aim to increase energy, suppress appetite, and increase fat release from fat cells (to be burned as energy). You’ll also likely find ingredients common to stimulant-free formulations in this class of fat burners.
 
3 TIMING IS KEY
Since sticking to a clean, calorie-reduced diet is essential for fat loss, take advantage of the appetite-suppressing properties of your fat burner by taking it 30 minutes prior to breakfast and lunch. If you don’t work out in the evening, or you prefer a stimulant-free product, then take a dose 30 minutes before dinner. This will not only ensure you feel satiated after meals, but will also help to increase your metabolism.
 
4 DRINK UP
Since fat burners elevate your metabolism, you’ll find that you sweat more when taking them. Also, stimulants like caffeine tend to have a diuretic effect, so you may find yourself visiting the  restroom more often. These conditions can lead to a state of dehydration and slowed metabolism if ample water is not consumed while taking fat burners.
 
Drinking at least 3-4 quarts (or liters) of cold water per day will not only keep you hydrated, but has also been shown to increase metabolism and support fat loss. It’s recommended that you drink at least 1 cup (250 ml) of water with each dose of a fat burner to ensure optimal absorption and hydration support. If you’re training in a hot environment and sweating for long periods, you may need to double your water intake. Our super chic water bottles make it easy to get that water consumption in! 
 
5 CYCLE YOUR FAT BURNER
The body becomes desensitized to some ingredients over time, and this is exactly what happens with stimulant-based supplements. Furthermore, overuse of stimulants can lead to high levels of cortisol (that unwanted hormone that breaks down muscle and causes fat storage), especially under the stress of dieting. To avoid these counterproductive effects, you should cycle on stimulant-based supplements for 3-4 weeks and then take two weeks off. Use a stimulant-free product for the next two weeks between cycles. Cycle your supplements BXT Burn and Charged.
 
The best way to know if you need to cycle your fat burners is by assessing how you feel when you’re on them. If after several weeks you find that you no longer get the “kick” you used to from a regular dose, then it’s time to take a break—not more product.
 
6  DON’T SHRUG OFF SLEEP

One of the most essential but often overlooked steps on the road to a lean and muscular physique is adequate deep sleep. In fact, some people turn to fat burners to get the energy to work out because they’re constantly in a state of sleep deprivation. Unfortunately this approach can lead to increases in blood cortisol and decreased testosterone, which will significantly hold you back in terms of muscle gains and fat loss. Sleep is necessary for repair, recovery, and hormonal balance. You’ve heard it before because it’s so important: Get eight hours of deep sleep nightly. If you’re not getting the recommended amount of deep sleep, please seek out Blackout for help with this issue. Blackout not only helps you fall asleep and stay asleep but also lowers cortisol levels, rids your body of toxins, and heightens your metabolic rate for 24 hour fat burning support. Great for both men and women!
 
If you find that your fat burners are hindering your sleep, don’t take anything stimulant-based after your lunchtime dose. Notably, you should also limit any other sources of stimulants to before 6 p.m. If you work out at night, make sure your pre-workout supplements are caffeine- and stimulant-free.
 
 
IF YOU’RE LOOKING TO REALLY GET YOUR METABOLIC FURNACE GOING, TAKE A FAT BURNER FIRST THING UPON WAKING, AND AGAIN 30 MINUTES BEFORE YOUR CARDIO SESSION.