Can you do too much cardiovascular activity?

It is possible to do too much cardio. What counts as “too much” is different for everyone, and depends on a lot of factors, including the intensity of your exercise, your fitness level, how much activity you do each day, how much you eat, your health status, your fitness goals, etc.Usually, 60-90 minutes of cardio is safe for most people, as long as…You aren’t elevating your heart rate above 80% (of your max) the whole time.

You are eating enough carbohydrates every day to replace the fuel you are using up.
Your body perceives exercise as a stressor, and chemically reacts the same way it does to “bad” stress. Therefore, too much exercise can have negative effects on your metabolism the same way that eating too few calories can. In addition, too much cardio exercise can result in muscle loss, which is not the outcome you want.

We recommend taking at least one day off from the cardio during the week-just as a mental health day, if nothing else. It’s easy to become compulsive about exercise, and having a day off is a good way to stay away from that. If it really makes you nervous or uncomfortable NOT to exercise, you could be heading for trouble.

If you see signs of general fatigue, irritability, sleep problems, physical soreness, or if your workouts start feeling harder than before, you’ll probably need to rest from cardio more than one day.

Have a testimonial about Joel or Julie Lucky?

Great News! You can now call into our testimonial line to leave your message about how Joel or Julie Lucky has impacted your life! Please be sure to include the following in your testimonial:

• First name
• Where you were before you started working with Joel or Julie(how much you weighed, how you felt)
• What you did(started training with Joel or Julie, description of workouts)
• Give us your results and let us know how you feel

CALL:  214-615-6444  Pin:8822

Five Major Eating Mistakes

* 5 Major Eating Mistakes* by Julie Lucky

When working with clients, I find that there are common mistakes
people make in regards to nutrition on a regular basis. If you can
become aware of these bad habits, you can lose weight or
maintain your weight by making a few small changes that require
very little effort!

Bad Eating Habit #1: We can’t tell the good fats from the bad
fats. You want to avoid saturated and trans fats, but you do need
more monounsaturated and polyunsaturated fats.

The Solution:
So instead of worrying about how much fat you eat, worry about
what kind of fat you are eating. Good sources of “good fats”
would be things like fish, nuts, and avocados.

Bad Eating Habit #2: We supersize our portions or eat at buffets to
save money.
I look at it like this: What we eat now will have future
consequences along with major expense. Why not invest in better
food choices now so you can prevent future illness? Invest a little
more money now so you can save money on healthcare costs in your
golden years.

The Solution:
*With that said, use the palm of your hand to measure
how much meat you should eat in a meal, and use your fist to
measure the amount of carbohydrates you should eat in one meal.*

Bad Habit #3: We think anything liquid has no calories. Sugared
drinks balloon your caloric intake and squeeze out more nutritious
foods.

The Solution:
Why not use your calories wisely by cutting back on juices and sodas
and go for things like tea, water, AdvoCare Spark Energy Drink,
and AdvoCare Rehydrate? Yes, Spark is sugar-free! If you haven’t
tried it, you should! There is more information about Spark on
my AdvoCare website.

Bad Habit #4: We don’t know what true hunger really is. Due to
busy lifestyles, we don’t have time to truly pay attention to
our hunger signals. Some Americans don’t take lunch breaks and have
to eat while working. Due to limited time, we cram food down
our throat and don’t wait for our stomach to send signals to
our brain that we are full.

The Solution:
Make it a priority to relax and eat slowly. Take at
least 20 minutes to eat so that your stomach has time to signal
the brain that you are full and satisfied. This will help prevent
overeating.

Bad Habit #5: We overuse the microwave. If we are using a
microwave,it probably means we are eating highly processed foods
which are short on fiber and vitamins and minerals and high in
“bad” fats.

The Solution:
Try to have a balance in the type of foods you eat. Don’t always
eat out of a box! Try adding fresh salads with lite dressing or
fresh fruit to your meal or add a piece of grilled chicken to a
salad and call it a meal.

Will I gain my weight back once I reach my goal?

The biggest struggle I see with people when they reach their weight loss goals is that they slowly slide back into their old habits.  I always tell people that fitness and a healthy lifestyle is like brushing your teeth.  You brush your teeth everyday to have good dental health. What would happen if you quit brushing your teeth?  I think we all know the answer to that one!

So yes you will gain your weight back and more!! My advice to people is treat your body like you do your teeth.  You brush your teeth everyday…so take care of your body everyday.  Once you change your thought patterns and belief system, then behavorial changes will follow.

Sucralose- The Safe/Natural Sweetner

Sucralose is a sweetener made from table sugar which is approximately 600 times sweeter than sugar and is poorly absorbed. Therefore, the body does not metabolize it for energy.

 
Sucralose has twenty year history of safety and efficacy. Over 100 scientific articles have documented the safety of sucralose. The FDA and the World Health Organization Expert Committee on Food Additives approve of its usage by anyone including pregnant and nursing women since very little is absorbed.

 
This information is the based on truth! Please be careful about what you read on the internet because there are many websites that contain extensive amounts of mis-information. There has never been any information published in a reputable journal about sucralose being unsafe! So watch what you read..there is a lot of mis-information on the internet.

“How to Spot a Weight Loss Scam” by Julie Lucky

According to the Centers of Disease Control and Prevention, 65% of Americans are overweight. Because of that fact, there are many people trying to make money by offering scams that promise quick fixes and rapid weight loss. I hate to break the news to you, but there are no magic pills or quick fixes to help you lose weight permanently. There are many diets promoted everywhere you turn. I am sure you have heard of the low-carb diet with high protein and fat or the cabbage soup diet. There are so many scams out there that it is hard to keep it all straight. How can you tell which weight loss plan is legitimate and which isn’t? There are many warning signs you should watch out for when looking for weight loss solutions. Some warning signs would be:• One that claims that a pill is going to melt body fat without exercise or controlling caloric intake.

• One that doesn’t include exercise as part of the plan.

• A patch that claims to help people drop weight.

• A regimen that suggests that the key to weight loss lies not in controlling caloric intake, but in solely tinkering with the body’s level of a hormone or chemical.

• A program that promotes eating certain foods to lose weight. There is no such thing as a food helping you lose weight. Food choice plays a role in you losing weight because choosing healthy foods are lower in calories than fattening foods. It still all comes down to the amount of calories you take in per day.

• A program that promotes exercise without watching food intake.

• Any program that promotes rapid weight loss.

• One that claims that all you have to do to lose weight is go to the spa and get something called a bodywrap.

The key to losing weight is taking in less calories than you burn in a day. The only way to have lasting results is to participate in a program that includes weight training, cardiovascular activity, balanced nutrition, and proper supplementation.

Please share your stories about “diet scams” you have encountered over the years. What is the latest fad diet you have heard about recently?

In Home Personal Training

PRESTON HOLLOW/ HIGHLAND PARK, TEXAS IN-HOME PERSONAL TRAINING:

Julie Lucky,Cooper Institute Certified Personal Trainer, is now available for in-home personal training in the Preston Hollow/Highland Park area.  Contact us for your FREE consultation today! Please fill out this contact page for more information.

Why are AdvoCare Products different?

There are many reasons you need to supplement your diet with vitamins and minerals.  Let’s face it, we don’t get the vitamins and minerals we need from our food.

Supplementation helps by:
• Replenishing essential nutrients
• Providing the ENERGY to live a more active lifestyle
• Assisting weight loss or weight management
• Giving support to increase performance in the gym and allowing faster recovery
• Helping your body rid itself of toxinsAdvoCare products are my personal choice of supplementation and is what I recommend to everyone I come in contact with! AdvoCare is different because of the SCIENCE behind the products.

The following are 4 Reasons AdvoCare is unique:

1. AdvoCare is guided by a prestigious Scientific and Medical Advisory Board.
2. The vitamins offer balanced nutritional solutions.
3. The products are formulated USP (United States Pharmacopeia) grade vitamins and minerals and standardized herbal extracts which means it dissolves within 30-45 minutes.
4. AdvoCare is science-based nutrition, NOT FADS.

What is AdvoCare?

If you’ve looked for solutions before, you’ll quickly discover that AdvoCare products are unique. Every product is formulated with quality ingredients and based on elite research from around the world to ensure that AdvoCare stands apart as your authority on health and wellness.

The AdvoCare business opportunity is based on the belief that everyone deserves health, hope and a future. We all want to look better, feel better and make a positive difference in the lives of others. With AdvoCare as your vehicle, you can earn a substantial income and gain freedom to live life on your terms.

The Fit With Lucky Program

The purpose of this program is to eliminate the mystery behind what it takes to get in shape so you can focus on your goal and let us take care of the rest. There are five key components that make up the program. When all five areas of this program are addressed, you will achieve maximum results. Aren’t all of us looking to be the best we can be? I sure hope so! When you live a healthy lifestyle, it pours over into other areas of your life. Your interpersonal relationships flourish, your productivity at work improves, and you have more energy to live the life of your dreams.

When implementing the Fit With Lucky Program, you will learn the following five components of fitness:

1. Proper food intake is listed first because it is 80% of the equation for living a healthy lifestyle. You will learn how to eat and what type of foods to eat. This is not a DIET! If you are looking for a diet, you are on the wrong website. Do you know the serving size and type of foods you should be eating?

2. Proper supplementation using AdvoCare products is of utmost importance when you consider the fact that we live in a microwave world where the majority of the foods we eat are processed which means they are stripped of their vitamins and minerals. That is one reason people have cravings and struggle with controlling portion sizes. Common sense will tell you that when your body doesn’t get the vitamins and minerals it requires, it immediately sends signals telling the brain “I am not satisfied, feed me some more!” That is the reason we go back to the cabinets searching for more food especially in the evenings. You will learn how to add supplements to your regimen so that you burn fat and build/preserve muscle while filling the nutritional gaps.

3. Cardiovascular activity (aerobic) is the next thing that should be added to your program for many reasons. Cardiovascular activity is ability of the lungs to provide oxygen to the blood and the heart to transport the oxygenated blood to the cells of the body. It is also the ability of the body to sustain an activity for an extended period of time. Benefits of a cardiovascular program can help you:
• Increase HDL cholesterol
• Decrease total cholesterol
• Decrease body fat
• Increase heart function and its ability to pump more blood
• Decrease stress
• Decrease resting heart rate

Examples of cardiovascular activity are running, walking, cycling, aerobics, and swimming.

4. Resistance training (weight training) helps build and preserve lean muscle so that you have more muscle definition. The more muscle you have, the more calories you burn. Resistance training can be performed using free weights, body weight, machines, tubing, and stability balls. Benefits include improved productivity, power and bone density, as well as a reduction in stress, hypertension, and osteoporosis.

5. Professional assistance is very important because you get certain benefits that you can’t find when working out on your own.
Some of the reasons to hire a personal trainer are the following:
• Trainers help keep you motivated and hold you accountable so that you stay consistent with your program.
• You receive an individualized program suited for your particular needs.
• For beginners, you will learn proper form for weight training.
Trainers give suggestions on nutrition and supplementation.
• A personal trainer can come to your home if you don’t have any interest in going to a gym.
• If you are in pretty good shape, it can help you break plateaus so that you can get out of a rut.
• You can improve your technical skills if you play a particular sport.

Just know that all of these components can be slowly incorporated into your life over time. Remember, fitness is a journey. Where you start all depends on your current fitness level. Your previous lifestyle will determine how quickly you transition from an unhealthy lifestyle to a healthy lifestyle.

So what are you waiting for? GET STARTED TODAY! 
E-mail Julie at Julie@JulieLucky.com
E-mail Joel at Joel@JoelLucky.com