There's been a trend in my coaching practice lately and it's something I want to address more broadly.  For the last two months I've been working purely with clients who can't seem to lose the last 5-10 stubborn pounds.  They're working out hard, they're eating clean, but the pounds don't budge and in some cases, the scale goes in the opposite direction. What on earth is going on?  Well, it could be quite a few factors, but here are the top few reasons why you might not be hitting your weight loss goals.  

Stress

We all have a ton of stress in our lives.  But if we don't manage it properly, it can lead to an over-production of cortisol, the stress hormone.  Cortisol also causes higher insulin levels, which can impact your food choices.  It often leads to craving fatty and sugary foods which contribute to weight gain specifically in the stomach area.  Managing stress through breathing exercises, meditation and relaxing activities is a great way to reduce cortisol.  

Overexercising

Many of us type A's are busting our a$$es at the gym thinking it will lead to increased muscle mass and lower percentage body fat, but the numbers often go the other way.  The reason being is that when we exercise with great intensity, we often overestimate calories burned and then overeat calories needed for recovery.  Additionally, intense exercise also produces cortisol which can cause weight gain and encourage overeating.  So pull back on the 7 days of intense workouts and vary your exercises incorporating gentle yoga practice, long walks and leisurely bike rides.  

Bad Bacteria

Our microbiome is a delicate balance of bacteria and occasionally, some bad bacteria can work its way in there.  Recent studies have repeatedly demonstrated that the makeup and variety of our flora can have a big impact on our weight. The most current literature suggests that obesogenic bacteria exacerbate weight gain and metabolic dysfunction.  If you suspect this may be the cause, speak to your health care provider about a stool analysis test to better understand the bacteria at play in your gut. 

Yeast

Overgrowth of Candida Albicans or yeast as a result of overuse of antibiotics of just the standard American Diet can lead to weight gain and stubborn pounds that just wont budge.  Candida is fed by sugar and carbohydrates so a diet rich in both can perpetuate weight gain.  Some health care practitioners even believe that yeast overgrowth can even cause thyroid imbalances which only further perpetuate metabolic challenges.  

Food Sensitivities

Food sensitivities, overgrowth of bad bacteria and candida can all greatly effect the gut and lead to widespread inflammation.  Digested food particles can leak into the bloodstream causing your immune system reacts to the perceived toxins and it causes inflammation, weight gain, joint pain and more.  So if you're eating foods the leave you bloated and achey, it might be time for an elimination diet to lean which foods might be taking you down.  

Business travel is forecast to hit an all time high this year, and it’s one of the biggest ways that healthy professionals lives’ get sidetracked. Additionally, when you’re out of your routine it can be harder to hit the gym, find healthy spots to eat, and avoid the temptations that work dinners pose.  So what's a wellness buff, turned road, warrior, to do?

Here are a few of my pro-tips for staying well when traveling for work:

•Bring healthy snacks: Airports have come a long way in the last few years in terms of healthy options, but they still have a long way to go. Try and prepare as much as you can ahead of time by bringing your own food and snacks and make sure you hydrate more than usual. Fresh berries, clean crackers, raw almonds and dried (sugar/preservative-free) fruit all make for great options.  See my fave on-the-go snacks here

•Moisturize your skin in-flight so you don’t arrive dried out and prone to breakouts.  Nothing is worse than flying across the country to give a hard-hitting presentation only to arrive with the solar system on your forehead.  Avoid makeup on the plane, and reapply moisturizer often.  

•Bring detox tea in-flight. Flying makes us retain water.  So if you want to arrive looking your best, pack a detox tea in your carry-on.  Choose a tea that has dandelion root, which acts as natural diuretic. 

•Clean your area: Airplanes are a breeding ground for germs and you don’t have time to get sick. Wipe down the arm rests, screens, remotes and tray tables. 

•Bring a portable workout: Hotels are getting more healthy (thank you, EVEN for paving the way!), but in case you’re tight for time and there is no gym, bring a jump rope, or simply do some HIIT in your room.  See a few of my favorite workouts you can do anywhere right here

•Map out healthy places to eat: I like to map out the healthy restaurants and groceries stores near my hotel on every business trip. It keeps me from making poor decisions when I'm hungry, plus it often doubles as a healthy breakfast spot for me.  Smoothies anyone?

•Get a massage on arrival. If you’ve been flying for a while, massage can be a great way to reduce aches and pains, as well as anxiety.  The lymphatic drainage is also a great way to get rid of any water-retention from your flight.

•Bring your vitamins!  I like to pack mine for the week in these cute little organizers.  I just grab however many I need for the week and off I go.  

•Take the lead on choosing restaurants: Whether it’s a client or team dinner, take the lead and offer suggestions for restaurants that you know have healthy and wholesome options for you  Clean Plates is a great resource for finding healthy places to eat in your area.  

By Casey Sharbaugh

Although of course fitting in a workout to a busy day is a feat in and of itself, AM workouts deserve some extra praise.  Not only will it raise your energy levels and alertness to tackle whatever your day throws at you, but it also helps you stick to a routine by avoiding the inevitable obstacles that may get in the way of your evening gym session.  Sounds pretty tempting in this time of back-to-school stress, no?

Arguably the biggest problem with AM workouts (besides not pressing snooze five times on our alarm and actually missing it!) is getting ready at the gym if you need to go to work straight after.  Locker rooms have certainly improved, but they’re a far cry from stocked medicine cabinets at home.  Here is what you should rely on to make the best of the situation to get you out the door and on with your day.  

HAIR

• For exercisers, Living Proof Dry Shampoo is the holy grail of dry shampoos since it actually cleans hair while absorbing sweat and oil.  Better yet, it comes in a convenient travel size that is perfect for your gym bag.

• If you frequently suffer from the dreaded post-workout ponytail crease in your mane, invisibobble will change your life.  It holds even the thickest of hair in place without the slightest hint of a trace once you take it out.

• For any gal who has experienced a hair serum explosion in her makeup bag or the dreaded halo of frizz at your hairline after a tough workout, Nunzio Saviano Anti-Frizz Sheets are something you won’t want to leave home without.

FACE

• Carrying around a full bottle of foundation is rather impractical.  Plus, when you can tote the gorgeous Kjaer Weis Cream Foundation  instead, why would you want to?

• To further enhance a post-sweat sesh glow, rely on Wander Beauty On-The-Glow Blush and Illuminator.  The genius design has an easy to blend cream blush on one end, with a subtle illuminator on the other.

• Although certainly covetable, sometimes a post-workout glow can be a tad bit too glowy.  To tone down shine without removing all dewiness from your face, swipe a few streaks of Ilia Fade Into You on your t-zone.  The refillable brush design means finally avoiding the dreaded broken powder compact situation.

• While designed for makeup removal, Aveeno Ultra-Calming Makeup Removing Wipes work wonders at removing sweat and grime while also soothing any lingering redness from a particularly flush-worthy cardio day.

BODY

• Some of our favorite studios lack showers.  Thanks to goodwipes Body Wipes for Gals, they’ll have to try harder to keep us from our morning classes.  These oversized wipes are the next best thing you can get to a shower, and tea tree oil, peppermint and ginseng actually help to cool your skin.  Even better, their individual packaging means we only have to bring along what we need.

• Many natural deodorants come in tub form.  While this may work at home, applying on the go can get a bit sticky...pun intended.  Agent Nateur Deodorant is some of the best you can find in a stick applicator.

 

There's nothing quite like it. The sweat pouring down your face, the intense pounding with every step, and that unbeatable feeling of euphoria when you finish your final lap. There's a reason they call it a "runners high." Running is thrilling, cheap (well, free actually), efficient and accessible to most people, whether you have a gym or not. But it's not all good. In fact, a big percentage of the population would rather do most things before they take a lap. And don't even get me started on what it does to your knees and the rest of your body over time.

Research from the Journal of Sports Medicine and Physical Fitness found that the body actually produces higher levels of cortisol (the stress hormone that can cause weight gain) and lower levels of testosterone, which in turn leads the body to burn muscle. What's more, The Journal of the American College of Cardiology found that those who run in excess of 4 hours per week actually have the same risk of death as their completely sedentary counterparts.

But running isn't all bad. The pro-running camp includes studies demonstrating that moderate running (a 10-minute mile or slower) isn't as bad for your joints as we once thought and can reduce your risk of death (good news?!). However, the research seems to suggest running can do more harm than good. So it might be time to look into fun alternatives that torche calories just as efficiently—and do the rest of the body good too.

Trampoline Workouts:

You read that correctly. Jumping up and down on a trampoline is excellent cardio. It's much gentler on the joints (40 percent lower impact) than running and provides great support to your lymphatic system, which boosts your immunity. It also encourages a strong core and improves balance. Plus it will make you feel like a kid all over again. Sign me up!

HIIT:

If efficiency is the name of the game, then HIIT is the way to go. These dynamic workouts will give you a full-body makeover and have your heart pumping in no time at all. No time to take a class? Even 10 minutes of jumping jacks, squats, butt-kickers and push-ups will change your body and get your blood pumping. One of my favorites is the 7-Minute Scientific Workout.

Rowing:

Most people think rowing requires a strong upper body, but it's actually a killer leg workout that will get your heart rate up fast. And when set to the right playlist, can be a real blast. Plus, it's the perfect buddy workout.

Cycling:

Whether it's indoors to some sweet beats, or out in the middle of nature, cycling is such a good full-body workout. Mixing it up to include sprints, climbs and jumps is a great way to bring your heart rate up and down and create a varied workout. Tired of your typical spin class? Check out innovative classes like AquaCycling, where—you guessed it—you spin in an indoor pool!

Dancing:

Nothing breaks a sweat or torches calories like a great night out dancing hard. It's no wonder that classes like Zumba and the Tracy Anderson Method have taken off. These dance-inspired workouts are seriously fun and get you in amazing shape. Not a fan of Zumba? No problem. Put together an awesome playlist and dance in your living room for 20 minutes.

 

 

 

 

Clearly stating the obvious, but technology makes our lives a whole lot easier. And not just when it comes to figuring out which train to take, or getting visual inspo on Instagram. There are all sorts of smart products out there that are made to improve your health and wellness! Here are five cool tech gadgets designed to improve your life that you need to know about...

Mira Fitness Bracele

No offense to the Fitbit, but the Mira Fitness bracelet is a more fashion forward (and savvy!) way to track your activity. It can basically pass for jewelry and looks great stacked with other accessories or as part of a bangle party. This way you can know how much you are moving without being overly obvious about it. The smart bracelet gets to know your personal fitness style and sends you healthy boosts that'll help keep you on track. 

Lumo Activewear

Lumo is awesome activewear that not only tracks your movement, but offers real time audio coaching, personalized exercises and shares data based on five biomechanics metrics. All this intelligence is built right into the lining of Lumo shorts and capris. Clothing is getting much smarter, that's for sure! 
 

Jawbone UP Wristband

Getting a goodnight sleep is KEY when it comes to keeping up with a rigorous schedule, and a demanding, active lifestyle. Your body needs time to recover in order to maintain reasonable levels of energy on the regs. The Jawbone UP wristband monitors your sleep cycles, sharing info on how much deep and light sleep you're getting each night, how many times you woke up, and also wakes you up in the morning with gentle vibrations (much more pleasant than a loud, buzzing alarm). The new Jawbone UP app allows you to track diet and exercise and provides information on how these things are effecting your sleeping cycles. 

GYENNO Cup

You all know that you should be drinking at least eight 8-ounce glasses of water a day. Especially if you are active and regularly getting your sweat on. Not so easy to keep up with for the busy gal or guy on the go, but it is extremely important. The GYENNO cup is a clever little gadget that allows you to set daily water goals, and vibrates to remind you when it's time to sip on some H2O. Not only that but it displays the date and time, weather, water temperature, drinking progress and alerts you when it's ready for a thorough wash! Quite convenient, I'd say. 

Also, there are loads of great apps out there that can contribute to a healthier lifestyle for under $5, if you are looking to make some positive moves on a budget. Click here for 7 of Amina's favorite beauty & wellness apps to download now!