Day 3: Take Your Life Back Challenge
Already day 3! Y'all are rocking it! Let's jump in with some new changes and challenges for the day!
Exercise 3: Preview of Hammer and Chisel
Oh man are you going to feel the burn today!!! You are going to love this! :)
Day 3 Nutritional Challenge: No Sugar today! Yes, still get your fruits in but no simple sugars. And, while we are at it, go ahead an toss your trigger foods in the garbage. You know... those foods that you tend to go and snack on inbetween meals that you really shouldn't be. Yep... dump them! They are not serving you or your goals well! Here are 5 reasons to stay clear of sugar overload! (Source: http://authoritynutrition.com/10-disturbing-reasons-why-sugar-is-bad/ )
1. Added Sugar Contains No Essential Nutrients and is Bad For Your Teeth
Added sugars (like sucrose and high fructose corn syrup) contain a whole bunch of calories with NO essential nutrients.For this reason, they are called “empty” calories.There are no proteins, essential fats, vitamins or minerals in sugar… just pure energy.
2. Added Sugar is High in Fructose, Which Can Overload Your Liver
Sugar is made from glucose and fructose. This is not a problem if we eat a little bit (such as from fruit) or we just finished an exercise session. In this case, the fructose will be turned into glycogen and stored in the liver until we need it. However, if the liver is full of glycogen (much more common), eating a lot of fructose overloads the liver, forcing it to turn the fructose into fat. Please note that it is nearly impossible to eat too much fruit to overload on fructose that route.
3. Overloading The Liver With Fructose Can Cause Non-Alcoholic Fatty Liver Disease
When fructose get turned into fat in the liver, it is shipped out as VLDL cholesterol particles.
However, not all of the fat gets out, some of it can lodge in the liver.
This can lead to Non-Alcoholic Fatty Liver Disease (NAFLD), a growing problem in Western countries that is strongly associated with metabolic diseases (6).
Studies show that individuals with fatty liver consume up to 2-3 times as much fructose as the average person.
4. Sugar Can Cause Insulin Resistance, a Stepping Stone Towards Metabolic Syndrome and Diabetes
Insulin is a very important hormone in the body. It allows glucose (blood sugar) to enter cells from the bloodstream and tells the cells to start burning glucose instead of fat. One feature of the metabolic dysfunction that is caused by the Western diet, is that insulin stops working as it should. The cells become “resistant” to it. This is also known as insulin resistance, which is believed to be a leading driver of many diseases… including metabolic syndrome, obesity, cardiovascular disease andespecially type II diabetes.
5. Sugar Can Give You Cancer
Cancer is one of the leading causes of death worldwide and is characterized by uncontrolled growth and multiplication of cells. Insulin is one of the key hormones in regulating this sort of growth. For this reason, many scientists believe that having constantly elevated insulin levels (a consequence of sugar consumption) can contribute to cancer. In addition, the metabolic problems associated with sugar consumption are a known driver of inflammation, another potential cause of cancer. Multiple studies show that people who eat a lot of sugar are at a much higher risk of getting cancer.
Day 3 Mentality Challenge:
Today, I would like you to challenge yourself in a new way! Think back to day 1 and all those negative statements you were able to think so quickly and easily about yourself. Man we are harsh creatures, aren't we?! Now, turn those into positives. Example: I am fat. Change to: I love and appreciate my body.
Create 3 affirmations (meaning a statement said with confidence about a perceived truth) for yourself. This exercise will most definitely help you in conquering your fitness goals! Read the quote in the pictures at least 3 times... now... did you know that affirmations are one of the most effective tools for quickly becoming the person you need to be to achieve everything you want in your life? Well it's true!
Affirmations allow you to design and then develop the mindset (thoughts, beliefs, focus) that you need to take any area of your life to the next level. If you actively choose to think positive, proactive thoughts, it will add incredible amounts of value to your life and help re-wire your brain for the positive! Have you heard this quote before? "Whether you think you can, or you think you can't, you're right either way." -Henry Ford Try this today, create at least 3 affirmations for yourself with at least one of them being health/fitness specific.
Here are the steps to creating your own:
1. Write down what you really want! For me right now: I want to continue to be active until the day I deliver, even if I have to modify moves and keep things low key.
2. Why you want it, and go DEEP! I want a fit pregnancy to not only help during labor but keep me mentally and physically happy. I will keep active to minimize my hip pain and keep my core engaged.I know that if I consistently stay active, I will be more optimistic, have more energy and be a better mom. (Notice I didn't make that a negative statement at the end of If I don't stay active I will get depressed and lethargic.)
3. Whom You are committed to being to create it. For me: I commit to dedicating 30-40 min a day exercising. I also commit to reading at least 10 minutes a day of a of a book that will continue to help me develop into the person I want to be because I know waves of motivation come and go, it's dedication to my goals I need. I will also spend one to two sessions each week looking at recipes and honing in on nutrition for my health journey.
4.What you are committed to DOING to attain it:I am 100% committed to pushing play 6 days a week and completing Hammer & Chisel and one or two full programs after that until the baby comes!
5. Add Inspirational Quotes and Philosophies to your affirmations. Such as: "God doesn't make mistakes, you are perfect." "Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them." Lee Haney "Number one, like yourself. Number two, you have to eat healthy. And number three, you've got to squeeze your buns. That's my formula." Richard Simmons
Ok, I know that takes thought and action today but if you can lock in some positive affirmations and repeat them consistently, I know you can love yourself more, become healthier, and rewire your brain to a more positive place!
Alright friends, go for it and good luck! See you tomorrow!