Welcome to Donna's Fitness Blog....let's discover our health together


The Purpose of this blog is to travel the journey of life and discover our optimal health together.

Call Donna Lidman (780) 231 9311 or email donnafit@me.com

Friday, 1 May 2015

Top 8 Fat Burning Hormones

Ghrelin - the Hunger Gremlin - I AM HUNGRY!!!!
Intense exercise decreases ghrelin levels, making it a key component to fat loss and weight maintenance.

Leptinreleased exclusively from fat cells. Leptin interacts with your brain to get your body to eat less and burn more calories. The more body fat you have, the more leptin your fat cells will release. 
To maximize leptin sensitivity, get adequate sleep and pack your diet full of antioxidant-rich berries and green and red vegetables


Adiponectin is a adipokine, but unlike leptin, the leaner your body is the more adiponectin your fat cells will release. Adiponetin enhances your muscle’s ability to use carbohydrates for energy, boosts your metabolism, increase the rate in which your body breaks down fat, and curbs your appetite.
You can maximize your adiponectin levels by moving more during the day (getting leaner) and replacing carbohydrates in your diet with monounsaturated fats (olives, avocados, etc).

Insulin plays a very important role in your body and is key for recovering from exercise, muscle building, and maintaining optimal blood sugar levels. However, when carbohydrate intakes are high and insulin is left to run wild in the body, it can inhibit the breakdown and burning of stored fat. Insulin and carbohydrates are very tightly linked. The more carbohydrates you eat, the more insulin will be released.
To optimize insulin for fat loss, aim to get most of your carbohydrates from vegetables and some fruit. Limit grains and starches to smaller portions directly after exercise.

Glucagon is a hormone that acts directly opposite to insulin. While insulin stores carbohydrates and builds fat, glucagon is responsible for breaking down stored carbohydrates and fats and releasing them so your body can use them for energy. Eating a protein-rich, low-carbohydrate meal is the best way to maximize glucagon release.

Short for Cholecystokinin, this hormone is released from the cells in your intestines whenever you eat protein or fat. But CCK doesn’t just stay in your gut. Instead, it communicates with your nervous system to flip the satiety switch while simultaneously working with your stomach to slow the rate of digestion. The end result is that you feel fuller longer. Take full advantage of CCK by making sure you have protein and fat at every meal.

Known as a fight or flight hormone, epinephrine drives the burning of fat and its release for energy in the body. Epinephrine can also aid in appetite suppression. Exercise is the best way to turn on epinephrine release in your body, interval training in particular cranks up epinephrine.

Considered to be the fountain of youth by many, growth hormone also helps with fat loss. Growth hormone interacts with fat cells and coaxes them to break down and burn stored fat for energy.
Growth hormone can be increased through intense exercise like intervals or circuit training and sleep. To maximize the fat-burning effect of growth hormone, train hard and sleep well.


Thank you shape magazine for the insight  8-essential-fat-loss-hormones

Monday, 20 April 2015

Functional Fitness Circuit





Functional Circuit 
(use one each of 5# /10# weights)
10 Kettle Bell Swings
10 Turkish Get ups
10 Dead Lift/ clean & Press
5/5 Wind Mills
5/5 lunges wght single arm lift
10 Push up side plank
 
As many reps in 10 mins
Run / Stairs / Cardio for 5 minutes

Repeat 2 – 3 times




Functional Circuit (body weight)
10 Squat & Jump
10 Burpees
10 Ab Roll Ups
10 Jumping Jacks/Rock Stars
5/5 Single Leg squats
10 Push ups

As many reps in 10 mins
Run / Stairs / Cardio for 5 minutes

Repeat 2 – 3 times

For a quick work out  - try this part way through a run or for 10 minutes in the morning before you have a shower.

Monday, 23 March 2015

Ten Reasons to Exercise


improved insulin sensitivity
better blood sugar regulation
reduced cancer risk
reduced diabetes risk
reduced heart disease
reduced all-cause mortality risk
reduced depression risk
reduced obesity risk
improved self esteem


oh yeah - visible abs did not make the list...


Found this post on Face Book - so true!!!!

Tuesday, 6 January 2015

Relax & Rejuvenate




Come relax and stretch out in this FREE 45 minute class starting Tuesday 11:30 am
January 20 - Mar 24.  In the Children's Worship Centre upstairs at WECA.

Dress comfortably in stretchy pants and bring a matt or towel.
 My gift to you in 2105 - make R&R your gift to your self.

There will be a FREE R&R stretch class following Bootcamp on Fridays at 10:15 in the WECA gym


Happy Healthy 2015

Things to Give up

  1. People Pleasing
  2. Doubting your self
  3. Negative thinking
  4. Fear of Failure
  5. Criticizing Yourself
  6. Saying Yes when you want to say NO
  7. Procrastination



"Those who do not make time for exercise, will eventually have to make time for illness."

The Earl of Derby (1863)