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11 Surprising Things That Can Make Us Gain Weight

According to Myhealthnewsdaily.com, "Eating too much and not exercising may be the main causes of obesity, but it turns out they aren't the only things that build the bulge..."


LIST, according to MHND
11. Catching a common cold
10. Turning on the air conditioner
9. Having a working mom
8. not enough sleep
7. Getting your tonsils removed
6. Keeping the light on at night
5. Having an older mom
4. Exposure to environmental contaminants
3. Genetics
2. Having a mother who ate a high-fat diet during pregnancy
1. Your medications


For an in depth explanation of each, visit http://www.myhealthnewsdaily.com/2061-11-surprising-gain-weight.html


Gwen Ro
www.bootcampaerobics.com | www.gwenro.com | www.teamlookbetternaked.com

Body Mass Index Chart

Your BMI, in its simplest form is your height-to-weight ratio.

Gwen Ro
www.bootcampaerobics.com | www.gwenro.com | www.teamlookbetternaked.com

What are your fitness motives?

I'm not sure about everyone else but I prefer to be sexy all of the time and for the rest of my life, rather than just for one occasion!
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[Health and longer life should be paramount motivations toward fitness goals; followed by superficial; never vice versa.]

#longtermVSshortterm


Gwen Ro
www.bootcampaerobics.com | www.gwenro.com | www.teamlookbetternaked.com

Calorie regulation will make a major difference in the effectiveness of your fitness/diet regimen.

CALORIES IN - CALORIES OUT

Calorie regulation will make a major difference in the effectiveness of your fitness/diet regimen. Studies show that you must burn approximately 3,500-4,000 calories to burn just 1 pound; with that being said, the rule of thumb would be to eat fewer calories than you burn. Pay close attention to the following:

To LOSE 10 pounds you MUST burn 35,000-40,000 calories
To LOSE 30 pounds you MUST burn 105,000-120,000 calories

To LOSE WEIGHT you must intake(calories) LOWER than the daily recommended
To MAINTAIN WEIGHT you must intake(calories) THE daily recommended(2000-2500*)
To GAIN WEIGHT you must intake(calories) MORE than the daily recommended

Gwen Ro
www.bootcampaerobics.com | www.gwenro.com | www.teamlookbetternaked.com

NUTRITION: Strawberries and Chocolate Protein Pancakes with Sweet Basil Eggs

Strawberries and Chocolate Protein Pancakes with Sweet Basil Eggs

This makes an excellent pre-workout meal, it’s easy and it’s super tasty. 

For the protein pancakes:  

1/2 cup oat bran

2 egg whites 

1/2 scoop chocolate protein powder (I used MRM brand in chocolate)

1 tsp Hershey’s cocoa

1 dropper Chocolate Stevia (can use plain) 

1/2 tsp cacao nibs

1/4 cup water plus 1 Tbsp

1/3 cup frozen strawberries

Mix your oat bran, egg whites, chocolate pp, cocoa, Stevia, cacao nibs and water in a bowl to make pancake batter consistency.  

Cook as you would normally cook pancakes on a lightly sprayed pan, turning and browning both sides.  Warm strawberries and mash.  Spread over your pancakes.  

For the Sweet Basil eggs:  

3 egg whites

handful spinach

1 large, fresh Sweet Basil leaf, chopped

Scramble your eggs in a lightly sprayed pan.  When almost finished cooking, add your spinach and sweet basil.  Cook until your spinach is slightly wilted and remove from heat.  Serve and enjoy.  

The whole meal:  

Calories:  296

Carbs:  44

Fat:  5

Protein:  37

Gwen Ro
www.bootcampaerobics.com | www.gwenro.com | www.teamlookbetternaked.com

Drink lemon water first thing in the morning to kick start your digestive system!

Drink lemon water first thing in the morning to kick start your digestive system. The water added to the lemon juice should be lukewarm, or as hot as you can tolerate. Think about making lemon water a regular habit. Hot lemon water:

1. Boosts your immune system: Lemons are high in vitamin C, which is great for fighting colds. They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure.

2. Balances pH: Drink lemon water everyday and you’ll reduce your body’s overall acidity. Lemon is one of the most alkaline foods around. Yes, lemon has citric acid but it does not create acidity in the body once metabolized.

3. Helps with weight loss: Lemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet (see #2) lose weight faster.

4. Aids digestion: Lemon juice helps flush out unwanted materials. It encourages the liver to produce bile which is an acid that required for digestion. Efficient digestion reduces heartburn and constipation.


5. Is a diuretic: Lemons increase the rate of urination in the body, which helps purify it. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.

6. Clears skin: The vitamin C component helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well. It can actually be applied directly to scars to help reduce their appearance.

7. Freshens breath: Not only this, but it can help relieve tooth pain and gingivitis.

8. Relieves respiratory problems: Warm lemon water helps get rid of chest infections and halt those pesky coughs. It’s thought to be helpful to people with asthma and allergies too.

9. Keeps you zen: Vitamin C is one of the first things depleted when you subject your mind and body to stress. As mentioned previously, lemons are chock full of vitamin C.

10. Helps kick the coffee habit.

Gwen Ro
www.bootcampaerobics.com | www.gwenro.com | www.teamlookbetternaked.com