Posts tagged fitness

You may be trying to eat well and exercises or even follow a nutrition plan and training regime to an absolute Tee, but no matter what you do the weight just does not seem to want to budge. Instead you find yourself getting crazy food cravings, you are frazzled, emotional, tired, stressed, even when life is peachy in other aspects.

Sound familiar?

So many women (and men)  complain about symptoms like this and talk about it with their girlfriends as an accepted norm, however even though symptoms are very varied, they may be an indication that there is an imbalance of hormones happening.

Hormone imbalance in women can come about for many reasons such as yoyo dieting, lack of sleep, stress, pollutants, chemicals, poor nutrition to name a few. And in many cases (particularly from my own experience) imbalanced hormones generally go unnoticed and cause detriment to your body under the radar, in many cases doctors will dismiss any underlying issue without any diagnosis.

So with unhappy hormones sneaking around unnoticed, how do you know you have a hormone imbalance? Well even though there are many signs and symptoms for different hormones, these may be some good indicators that there is an underlying issue that needs to be paid attention to.

Possible Hormone Imbalance Symptoms:

Tired and Wired

Do you wake up feeling so tired in the morning no matter how much sleep you get? Where you just need that cup of coffee to get you to function let alone going for the day?

Then on the flip side when it's time to go to bed you can not switch your brain off and you have a sudden bout of energy and you are too wound up to sleep?

Our little friend Cortisol (stress hormone) can be to blame here. Chronic stress causes high and fluctuating cortisol levels.

Fluctuating cortisol throughout the day is very stressful and taxing on your adrenals and sends you on a whirlwind of feeling energized and wound up to feeling chronically fatigued and tired. If this continues for an extended period of time it can cause our adrenals to completely burn out which will have you all kinds of long term trouble.

Brain Fog

Are you forgetting things constantly? Like where you put your keys? What time you are meeting a girlfriend for lunch or even what you walked into the room for? It's not something we would really think about linking to a hormonal issue but stress can be playing a role here.

If you have been experiencing higher amounts of physical or psychological stress for a period of time, this will cause or cortisol levels to increase.

High levels of cortisol (also known as your stress hormone) can inhibit your learning ability and memory which cause forgetfulness and ability to focus and concentrate on simple tasks.

Non Existent Libido

Or even just a low libido, 70 percent of the time is actually linked to a hormonal imbalance. so if you are not in the "mood" very often then it may actually be your hormones you have to blame.

In many cases estrogen dominance (higher estrogen to testosterone and progesterone levels) or even low estrogen can be main the culprits for your low libido along side with your thyroid and your cortisol levels. If you then add in everyday factors of a hectic lifestyle, stress, kids, work, lack of sleep, then no doubt that getting "frisky" id probably the last thing on your mind.

Uncontrollable Cravings

So we are women, we get cravings at the best of times especially around that time of the month, but if you find yourself craving the point where you are simply unsatisfied and you can't stop yourself because you are constantly hungry then your hormones may be coming into play.

Uncontrollable cravings for sugary foods can be caused but an imbalance of cortisol and insulin whereas if you have adrenal dysfunction you may find yourself reaching for salty options.

But in general make sure you get enough sleep. People who lack sleep have increased levels of Ghrelin (the hunger/appetite hormone) and decreased levels of leptin (the appetite suppressant hormone) which can make you absolutely ravenous and keep you going back to the cookie jar.

Stalled Weight Loss

If you are doing everything you can and no matter how well you eat or how many gym sessions, you do and you still can not lose or are even putting on weight then you may have a hormone issue at hand.

Even though weightless has many contributing factors that can be resolved from tweaking ones, dieting and training regime, sometimes it can stem from thyroid issues and stress. If you are eating little calories or over training or both (along with other stressors), the body's survival response is to slow down the thyroid function which in turn slows down the metabolism in order to preserve energy.

This means in order to lose any weight you may have to severely restrict calorie intake which is not sustainable or healthy for the long term.

Poor Digestion

Some people can notice the symptoms from stress in their stomach and gut. Gas, bloating and slow digestion are generally link to food intolerances, lack of chewing food or overeating.

But what people miss is that digestive issues can also be caused by imbalanced hormones particularly estrogen and progesterone as well as adrenal issues.

Take Matters Into Your Own Hands

Ok so now you may have identified that you may be experiencing some hormone imbalance symptoms. So what now? If you feel your symptoms are affecting you then it is always a good idea to seek some professional help and see a hormone doctor (endocrinologist).

If you can get a better indication of what the underlying issues are then you can take the necessary steps to rectify the problems and get back to restoring optimal health.  

Lifestyle Changes To Help Improve Hormonal Imbalance

Many lifestyle factors that cause stress can be some of the biggest underlying culprits to making our body adapt and create internal changes. There are a few things you can implement into your daily routine to help you improve your or prevent these symptoms that stem from hormonal imbalances.  

Get To Bed On Time

There is probably nothing else that is as important for helping restore your hormone balance than making sleep an absolute priority. But getting to bed before 10pm also is important for your optimal hormone function.

Experts claim that getting one-hour sleep between 10pm and 2am is equivalent to 2 hours sleep outside of those times. So it is important to get to bed at a time in order to ensure you get the best quality of sleep possible in order to reduce stress and keep you natural sleep cycle in check.

Bed time should be a ritual that helps you relax, so turn of your electronics an hour before bed and take a relaxing bath or meditate to help prepare yourself for a good night sleep.

Improve Your Gut Health

The gut is like a second brain in the body which is lined with billions of good bacteria and has a huge impact on your overall health. Any compromise or inflammation in the gut can upset your hormone function and balance.

This is because the bacteria in our gut help metabolize and recycle hormones which helps keep them in balance and without them you will most definitely find yourself with a hormone imbalance.

Cutting out foods that generally spike intolerance or inflammation such as dairy and gluten is a good starting point. A great way to ensure your gut is healthy is to introduce more fermented foods into your diet such as kombucha, kefir, kimchi, sauerkraut. which are full of gut healing microbes. a serving of these per day along with a good quality probiotic before bed will help ensure you have a happy and healing gut.

Reduce Stress

It is very easy to jam pack a million and one things to get done in a day and while you may not feel very stressed, the simple fact of running around constantly with no down time can be putting your body under stress.  

Stress is known to be a major disruption of hormone balance and can cause the body to go into the fight or flight or survival mode. As a consequence your body can become a fat storage machine.

Some ways of helping stress reduction include simple things such as meditation, yoga, deep belly breathing, reading a book or taking a bath.

Where Do You Go From Here?

If you find yourself experiencing some or all of these symptoms i want to you take a deep breathe and do NOT stress! (we don't need any more stress in our lives thats for sure!)

Hormonal imbalances are very common due to the crazy lifestyles that we all lead these days. But it's important to be aware of what our bodies are telling us.

After all symptoms are little signals that our body sends us to let us know that something may be out of balance. It's definitely something i wish i knew i needed to pay attention to years ago instead of simply ignoring them before it was too late.

So i ask you to have some awareness when it comes to your body and what it may be telling you. Life is a constant toggle of balance and that's OK as long we you don't over do it and implement certain measures to reduce stress in your life.

I would love to know, what are you struggling with at the moment that i can help you with? Share in the comments below!

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New Years Resolutions….

I personally like to define them as New Year Goals rather than resolutions, But no matter how you define it we all get excited to take on the new year head on with the greatest of intentions.

Over 50% of the population set new years resolutions, however, out of the 50% of the population that set out with new goals, 88% of them fail before the new year if done. So why is that? Why do we start off the new year with all of these great intentions then only months later find ourselves back to square one without following our resolutions through?

This morning I was thinking about my own goals for 2019 and how I am going to achieve them, especially with a baby on the way!

In the past have done those same things, set goals without following them through. However, when I have achieved my goals I have always relied on the same simple steps which see me through to the end every time.

Clearly Define Your Goals (Smart Goals)

In order to achieve your goals for the new year, you need to be clear about what they are. This is the most important step because if you skip this part then the rest is doomed to fail.

Many people get excited about setting a resolution and So many times I have heard people say " I want to lose weight and get in shape". Even though that is a great incentive, what does it really mean? Does it mean you are going to lose 5kgs? Run a marathon? Lose 10% in body fat? Squat 100kgs?

Goals need to be "SMART" which means specific, measurable, attainable, relevant and set within a time frame. So even though your ultimate goal may be to lose weight and be in shape, you need specific goals in order to get there.

Write them down and set a time frame, you can have many small goals to get to your ultimate goal. Start small within small time frames then keep adding to your goal once you are there.

SMART Goal Example:

For example, your goals may be to lose 10kgs this year.

Your first month might be "I will lose 2kgs this month"

Your first week may be " I will commit to 3 workouts this week"

Your second week may be "I will commit to 4 workouts this week"

Your 3rd week may bee I am going to keep doing my 4 workouts and pack a healthy lunch each day instead of buying lunch"

Building small habits over time that you can measure within time frames will help you get to your ultimate goal!

Track Your Progress

If you can measure it you can change it. Without knowing how your body is responding to your health and fitness goals you are simply flying blind.

So track your progress whether it's weekly, bi-weekly or even daily depending on your goals. Keep a record of your progress, this way you can see if you need to make any changes to what you are currently doing in order to make sure you keep your progress going track.

Your body will absolutely adapt over time as you become fitter and stronger so be prepared to hit sticking points and plateaus. However, if you are tracking your progress you can make small changes weekly in either your nutrition or exercise to help keep you breaking through to your ultimate goal.

Have Patience

How many of you have ever started a health and fitness goal and 2 days in you get upset because you have not seen any changes yet? We have all been there!

Change takes TIME and building new habits takes, even more, time. So don't get discouraged if you don't lose 5kgs in your first week, in fact, I guarantee you won't, even a 0.5-1kg loss in a week is considered to be relatively quick weight loss. So be patient and focus on all the positive changes such as you may have nailed all of your training sessions this week, or you feel stronger, you sleep better, you drink more water than before.

All of those little changes add up and count as progress so be aware of these and be patient, your overall goal is coming I promise you.

Make One Change At A Time

I don't know about you but coming into the new year I feel like I want to conquer the world!

But making the most of your good intentions for every aspect of your life all at once could backfire on you. Making too many changes at once can be a little overwhelming and your energy and focus can only be stretched so thin. Make sure if you have multiple goals just focus on one thing at a time with one small step at a time.

Committing to new goals usually means making lifestyle and habit changes, remember you don't need to commit to a full life overhaul all at once. Make a plan and progress after you become comfortable with each step.

Share Your Experience

Accountability, accountability accountability. I will say it one more time just for good luck, ACCOUNTABILITY!

Be public with your goals, tell all of your friends and family announce it on social media or hire someone that will make you accountable every week. Once you make your goals public people will generally check up on your and ask you how you are going with your progress.

When you have someone to report to or everyone knows what you are working towards, I can guarantee you it will give you that little extra motivation to stick to your game plan on the days you don't feel like it. When the world is watching you, you give it that little bit extra.

Make A Schedule

its great to have the perfect game plan to get to your goals, but it will only work if you make sure you get it done within your schedule. So be realistic when you set your goals and make sure you do what is within your means within your schedule.

Then do exactly that, schedule your workouts into your diary, or block out that time to get you food organized for the week. If you treat your steps like an appointment you will ensure that you tick them off every week rather than brushing them off with the same old "I don't have time" factor.

Ditch The All Or Nothing Mindset

we all want to start our path to reach our health and fitness goals, but I want to wait until Monday until everything is fresh.

Then Monday rolls along and you ate a little more than you should have, or you missed your workout, then you throw in the towel reach for the tub of ice cream and Oreos and say well you stuffed it up so you are going to start next Monday instead.

Yeah, I know you know what I am talking about we have all been there. When really you would have been better off eating a tiny bit less the next day and getting your workouts in the rest of the week.

Perfection doesn't exist, but consistency does. You may not be perfect all of the time but if you are as consistently as close as you can be each day you will get towards your goals sooner than you think.

Keep Grinding

The road to your goals is not always going to be easy and smooth sailing. But that's ok its call LIFE and it can get in the way sometimes. But what matters most is that you don't give up, you need to keep going when the going gets tough.

It doesn't matter how slowly you move forward to your ultimate goal, it's not a race, but what matters most is that you keep moving forward no matter what life ends up throwing in your way.

Have Fun

We all have goals that we want to work towards, and goals can take a lot of hard work! Just remember to have some fun along the way. Make sure you incorporate workouts that you LOVE, reward yourself when you hit milestones and share your enjoyment with the people around you.