Tag: Energy

Sculpting Your Dream Body: Losing Weight and Gaining Muscle Simultaneously

You were created to be strong. You were created to be healthy.

Are you wanting to lose weight and gain muscle at the same time? While it may seem like a difficult task, it

is definitely possible with the right approach. In this blog post, we’ll discuss the benefits of gaining muscle

while trying to lose weight, and provide tips on how to achieve your goals.

Increased Metabolism.

One of the biggest benefits of gaining muscle while trying to lose weight is an increased metabolism.

Muscle tissue burns more calories than fat tissue, even at rest. This means that by building muscle, you can

increase your metabolism and make it easier to lose weight.

Improved Body Composition.

Another benefit of gaining muscle while trying to lose weight is improved body composition. When you

build muscle and lose fat, you’ll have a leaner, more toned appearance. You’ll also feel stronger and have

more endurance, making it easier to perform everyday activities and exercise.

Mental Health Benefits.

In addition to these physical benefits, gaining muscle while trying to lose weight can also have positive

effects on your overall health. Resistance training helps to build and maintain healthy bones, which can

help prevent osteoporosis and related fractures in the elderly. It can also improve mood, reduce anxiety

and depression, and boost self-esteem, leading to an overall improved mental health. Additionally,

resistance training can improve insulin sensitivity, which is beneficial for those with or at risk for type 2


So, how can you achieve your goals of losing weight and gaining muscle at the same time? Here are some

tips to get started:

  1. Create a calorie deficit by consuming fewer calories than you burn, but make sure you’re still getting enough nutrients to support muscle growth.
  2. Incorporate strength training, such as weightlifting, bodyweight exercises, or resistance bands, into your workout routine. Aim for at least two strength training sessions per week.
  3. Prioritize protein by including a source of protein in every meal and snack to support muscle growth.
  4. Stay consistent with your workout and nutrition plan, and don’t get discouraged if progress is slow.
  5. Get enough sleep, aiming for at least 7-8 hours per night, to support muscle recovery and growth.

Remember, gaining muscle while trying to lose weight requires patience and consistency. It’s also

important to consult a healthcare professional before starting any new exercise or diet regimen. With the

right approach and mindset, you can achieve your goals and enjoy all the benefits that come with it.

Caution! Swimsuit Season Ahead

Are you Beach Body Ready?

Are you Beach Body Ready?

It’s hard to believe it, but it’s true. Swimsuit season is right around the corner, and it’s time to prepare. Some of you may have already gone through that dreaded ritual–your “first appearance of the year” in swimming attire (of course, only in front of your mirror). Others may be putting it off, hoping to shed a few more pounds and tighten up that tummy before your debut. Whatever your situation, now’s the time for action. Forget the regrets you have from the past year and all those things you “should have done.” Get yourself up and get ready for the season; it will be here before you know it. And to help you get started, here are some helpful tips:

  • Improve your posture: You’d be surprised at how much this simple tip will help. Poor posture and slouching will make you appear shorter and rounder. Standing up straight and keeping your shoulders back will instantly tighten that tummy.
  • Get moving: Every little bit of activity can help burn off those calories and increase your metabolism. Throughout the day, take some time for activities like walking or dancing. And don’t forget about those simple toning exercises like squats, push-ups, and crunches.
  • Cut excess calories: You really don’t need all of that sugar, or that soda, or that warm piece of fresh cake. And now you have something to motivate you (or in many cases yell at you like a drill sergeant on your first day of basic training): your swimsuit.
  • Reduce bloating: Bloating can make you look heavier than you really are, especially in the mid-section. Increase your fiber intake and try to avoid things like alcohol and excess salt, which can contribute to bloating. Also, you may look into our “Clynza Pure,” a mild colon cleanser to help you stay regular, sold at any Letslose location.
  • Shop smart: At the end of the day, bikinis may not be for everyone. So don’t feel pressured that you have to wear one. Buy a swimsuit that fits you, and that you can wear with confidence. There are many stylish one-piece swimsuits that can take pounds and inches off the moment you put it on. There are a variety of styles and colors that can give your body a whole new look. The bottom line is…Be You and Be Confident.

Don’t let the swimsuit season sneak up on you. And as always, we at Letslose are here to help make you a better you.

Weight Loss, One Pound at a Time

Follow the map to weight loss and health

Follow the map to weight loss and health

In order to achieve weight loss, we need to be fully committed. Sometimes the bathroom scale can actually play tricks on our mind. In order to create weight loss, we need to maintain a healthy diet and exercise daily. When we exercise, we are actually building muscle. Since muscle takes up less physical mass than fat, we can actually become fitter and trimmer without seeing the needle on the bathroom scale change very much, especially in the beginning.

Here are some simple tips for creating weight loss, one pound at a time.

  1. No matter wheat that bathroom scale says, remain fully committed. In the beginning, pay more attention to how your clothes are fitting than to your actual weight.
  2. Never skip breakfast. The reason that they call it “the most important meal of the day” is that eating breakfast helps us to curb our hunger throughout the day.
  3. Make sure to include protein in all of your meals, especially breakfast. Protein is a natural appetite suppressant and also builds muscle mass.
  4. Drink lots of water, up to eight glasses a day. This, too will curb your appetite because we often feel hungry when we become dehydrated.
  5. Get a workout buddy. There will definitely be days when you don’t feel like working out. A friend can help to keep you motivated. Choose an exercise program that you really like. You don’t have to pump iron” to lose weight. A brisk walk of 20 minutes per day will help to induce weight loss, one pound at a time.

Don’t get frustrated and remain fully committed. As time goes on, dieting and exercise become much easier. It usually takes the average person 90 days to develop a new habit. So keep your emotions in check. Too many of us self-sabotage and turn to food when we are feeling negative emotions.



Back to School; Back to Routine

Routinecanstockphoto19034240_093413It’s back to school time. And for many of us, that also means back to a routine (which is like music to the ears for some, and fingernails on a chalkboard for others). Many people thrive on a routine, while others seem to abhor one and prefer a rather free and spontaneous approach to life. To each his (or her) own. But believe it or not, a routine can be a very beneficial part of life. Think about parenting, and how helpful it can be to keep your children on a set schedule: set meal times, set bed times (which are helpful for adults too, not just children). Or how about the increase in productivity most people seem to experience when they carefully plan out and follow a routine? Sure routines can be taken too far and result in staleness or a lack of spontaneity in life, but in general they can a be a great thing.

And this is no less true when it comes to weight loss. Weight loss and the journey to a better, healthier you is not an easy task; few people can simply “wing it,” and be successful. For the average person, when it comes to weight loss and healthy living, careful planning and commitment to a routine can mean the difference between long-term success and a sporadic, unsuccessful, and frustrating attempt. So let’s think for a moment about some different helpful routines.

  • Water: Water is essential for life. Your body is made up primarily of water. Drinking your daily recommended amount of water (64-100 oz.) is important, but few actually regularly do this. Most, when they are thirsty, opt for a bottle of their favorite soda, or a can of their preferred energy drink. And how convenient this is! Most restaurants are equipped with numerous soda options from the soda fountain; some even have those super-soda fountains with all the different flavors to add in. Gas stations usually have entire walls designated to soda choices. If you are going to overcome the convenience of drinking your calories each day, you will have to plan. So develop a routine. Get a giant bottle (or numerous smaller ones for those worried about tackiness), and each morning, before you leave the house, fill those up to take with you. Even better, fill them the night before so they can chill in the fridge overnight. Then botta-bing, botta-boom–you have your water for the day.
  • Food: Food is much the same as water. Without adequate planning, you will find yourself out and about, and all of a sudden it’s meal time and you are hungry. What are the options? Very little that is any good for your health. So the better option would be to plan. Most of us don’t have time to cook a meal every day. So plan a couple of days each week that you can set aside an hour or so to cook a nice, healthy meal. Cook enough to last a few days. Then immediately portion it out into individual meals, each in its own container, and refrigerate or freeze accordingly. Then you have your meals for the next day or so, and you don’t have to be caught off guard and settle for fast food.
  • Exercise/Activity: Many people understand the benefit of having a set regiment when it comes time to exercise. Do 20 sit-ups, then 20 push-ups, then run one mile. However, it’s not only helpful to have a routine within the workout session, but for the workout session itself to be part of a routine. Exercise, like so many things in life, is one of those things that everyone needs, but few enjoy. And it is those type of things that routines are so helpful with. So set yourself on a schedule. Pick certain times and days that are most convenient for you, and set those times aside expressly for exercise. Don’t plan other things in those time slots! This is also when joining some type of regularly occurring workout class can be helpful, be it Zumba, yoga, martial arts, or whatever else you would enjoy. This gives you certain times to exercise that become part of your regular weekly routine.
  • LetsLose visits: Last, but not least (you knew it was coming), here at LetsLose we stress the importance of regularly, weekly visits–even if it is just to weigh in! The sense of accountability created each week by knowing that you are going to have to come in and step on that scale can go a long way when trying to make serious lifestyle changes between visits. Also, on a more positive note, the feeling of success each week as you see those pounds shed off one by one, week after week, can be a much needed encouragement along the long journey to health. So come on in. Come see our staff and let us serve you and help you in any way we can along the way. Long journeys are best taken with company.

As we all move out of the freedom and spontaneity of summer and into the routine of fall, let us together develop good habits and good routines that will help us arrive at the place of health we desire to be.

Sumo Wrestling, Counter-Intuitive Weight Loss

sumo2_144613Often times many people will try to lose weight using just their own common sense. Less soda, more water. Less fast food, more fresh foods. Less sugar and sweets, more vegetables. Less couch time, more activity. And quite often that’s all it takes (of course with an added dose of motivation).

However, there are many aspects to weight loss that may seem counter-intuitive–that is, they seem to go against normal and reasonable logic–and if you are unaware of some of these counter-intuitive “traps,” you could be hindering your own journey to a healthier you without even knowing it.

One of the most common counter-intuitive “traps” of weight loss that we at Letslose see people fall into all of the time is what we might call the “Sumo Wrestler Trap.” Did you know that a typical sumo wrestler eats a daily diet of 20,000 calories? That’s more than 10 times what a normal male should eat in a day! Now you may say, “What kind of a trap is that? Of course no one trying to lose weight will eat a 20,000 calorie per day diet.” But here’s the kicker: they eat all of those calories in only two meals. Let me say it another way: the normal day of training and exercise for a sumo wrestler (yes, they actually do exercise daily) begins by SKIPPING breakfast…and that is the “Sumo Wrestler Trap.”

So why do sumo wrestlers skip breakfast, and why is this a weight loss trap? Simple. Skipping breakfast slows down the wrestler’s metabolism, which enables them to maintain their weight (which for the average sumo wrestler is anything from 400 to 600 pounds!). By fasting through the night and morning, sumo wrestlers turn their bodies into fat-storing machines. And that is why it is also a weight loss trap. Many dedicated and well-intentioned people trying to lose weight will skip breakfast thinking the obvious: “Less food means less calories, means less weight.” But actually that first meal is extremely important to kick-start your metabolism for the day. So don’t skip breakfast. At least have a small something to eat to get your body awake and running. Just make sure to keep it a healthy something. And as you do, far from becoming the next professional sumo wrestler, you will watch those pounds drop off one by one as your own body’s metabolism does what it does best–burn off those calories.

Here are a few other counter-intuitive weight loss tips:

  • Eat more often: Eating five smaller (and healthier) meals per day can be more effective when trying to lose weight than eating three (and especially two!) meals per day.
  • Eat when you are not hungry: If you are going to be eating five times a day, you will probably find that you are not hungry when your next scheduled meal comes around. That’s great! Eating when you are not hungry means you will eat less. And if you never allow your body to get hungry before you decide to eat, your body (which is incredibly smart) will keep your metabolism running full speed, trusting that you won’t starve it and force it into starvation mode (which means slower metabolism).
  • Enjoy your food: Slow down and savor the food you eat. Eating slower can help you not overeat.

Quick & Healthy Combos



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The next time you want a quick healthy meal or snack, consider these combos. Each of these grab and go partners can be prepared in a flash.

Now is the time to start helping your entire family eat healthier. The combinations shown here are not only beneficial to your body, but most are easy enough for children to put together.

Some of the items are staple foods you may already have in your pantry.  Plan for success, start today, show your family that eating healthy is easy and tasty.


Goals – Write “Em Down

goals canstockHow will you ever get there if you don’t know where you are going?

Take some time to write down your goals. Sure, they will most likely change, but start somewhere. Here are a few good reasons to put your goals in writing:

Shows Intent & Fosters Commitment – with a written goal, you now have a plan. Just the simple act of writing it down shows intent, provides a constant reminder and fosters commitment to see it through.
Focus – When you write down your ideas you automatically focus your attention on them. Few if any of us can write one thought and think another at the same time. Thus a pencil and paper make excellent concentration tools. (quote -Michael Leboeuf)
Motivates & Makes it Vivid – If you take the time to continuously review your written goals, they stay vivid in your mind which in turn help motivate you to stick to the plan.
Enables you to see and celebrate your progress – seeing progress goes a long way to help keep you on track. Celebrating small successes is a perfect way to keep your eye on the prize.

Product Highlight: Nutribullet

NutriBullet: The Superfood Nutrition Extractor®. Turn ordinary food into superfood and add years to your life! Available at most major retailers.

Simply fill halfway with raw veggies and the other half raw fruits. Easy to use, makes delicious, nutritious smoothies.

In need of a brain-boosting breakfast to power your way through the day? For sustained energy and a nutritional boost, here are some superior choices in the breakfast bunch.
1. Blueberries
These bright blue beauties contain one of the highest antioxidant capacities of all fruits, making blueberries a no-brainer (…or shall I say a yes-brainer?) There is evidence that these superfruits can improve memory, as well as boost the immune system.  Blueberries, along with other members of the berry family are lower on the glycemic-index (GI). A low GI along with their high fiber content helps slowly release sugar into the bloodstream for sustained energy.
2. Walnuts
What do you think of when you see an unshelled walnut? Looks like a brain, right?  Well, that is no coincidence, my friend! Walnuts are high in omega-3 fatty acids shown to boost brain health and reduce inflammation. The healthy fats found in walnuts will help absorb fat-soluble vitamins and the protein will “stick to the ribs” to keep you satiated until lunch.
3. Spinach
Vitamin C found in the strawberries of our Berry Brain Boost NutriBlast (below) helps absorb the iron contained in spinach. Iron enhances oxygen distribution throughout the body, waking up the immune system, boosting energy, and enhancing brain activity. Spinach is also an abundant source of vitamin K (almost 200% of the daily value in one cup raw), a nutrient required to help build strong bones.
4. Rolled Oats
We’ve all heard oatmeal helps reduce cholesterol, but do you know how? Its high soluble fiber is key. It not only helps keep your  heart healthy, it will also slow down the rate at which the sugars from fruits are released into the bloodstream.  This prevents any drastic energy highs or lows, the foundation to keeping you awake and alert. Choose gluten-free to prevent any inflammation caused by potential allergies or intolerance.
5. Almond Milk  (or other dairy alternative)
With milk intolerance and dairy allergies on the rise, it is best to choose a dairy alternative fortified with calcium to meet the needs of growing bones. Fortunately, there are several options available that contain even more calcium than a glass of cow’s milk. Almond, rice, organic soy, oat, flax, and hemp milks are a few options you can find in your local market. This will also lend a creamier consistency to your NutriBlasts that your whole family will love.

Incorporate these top 5 foods in a delicious, nutritious NutriBlast.  It’s the perfect start to the day!
Berry Brain Boost NutriBlast
25% spinach
½ banana
½ cup blueberries
¼ cup strawberries
¼ cup raw walnuts
3 Tbsp gluten-free rolled oats
Unsweetened almond milk to the MAX line
Blast for 45 seconds.

–Krista Haynes, R.D.
NutriBullet Nutrition Advisor

To Your Health!

Sick & Tired of Being Sick & Tired?

If you answered “yes”, then it is time for change.  Consider your life… What will your health look like in 10 years? 20 years? 30?

Every decision you make today will effect all of your tomorrows. Proper diet and exercise may very well keep you dancing into your 90’s.

Use Your FSA Health Benefits Dollars Before 12/31/13

Use it or lose it! 

If you participate in a Flexible Spending Account (FSA) through your employers “Cafeteria Plan” benefits program, time may be running out. Some plans require the money you contributed be used byDecember 31, or you risk losing it.

Check with your plan administrator to determine the specific guidelines for your plan.

In lieu of losing your benefits, consider purchasing a pre-paid savings certificate.FLEX