Why you might not be hungry in the morning

I bet you have heard the saying, “breakfast is the most important meal of the day” more times than you can count, right? But so many of my clients tell me that they are just not hungry in the morning. It’s a common complaint and there are actually some ways you can change that if you’re one of the non-hungry types, first thing in the morning.

Let’s start some common issues as we are rushing out the door in the morning. First of all, it’s not uncommon for many people to actually feel nauseous first thing in the morning. How does this make any sense when you haven’t eaten for at least 6-8 hours but during the day you can barely make it past 3 hours between meals?

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Makes you go HMMMMMM??

Well first of all, our metabolism actually slows down when we sleep at night. It goes into it’s own slumber since we aren’t expending much energy while we sleep. When we wake up, it may take some time for our metabolism to get the memo that it’s time to GO! The reason to get breakfast in sooner than later is that it will help to kick-start the metabolism and curbs our appetite throughout the day. It’s not uncommon to struggle more later in the day when we skip breakfast because our bodies are playing catch up. So you’re not low on willpower when you are ravished later in the day..you may just need set up some earlier meal plans.

I recommend planning a nutritious breakfast within 1-2 hours of waking up for best results. Once you start this habit, your body will become accustomed and start to feel hungry when you wake up! (some days, my body WAKES me up from hunger!)

Another common issue that may cause our appetites to fail us in the morning is eating too much before sleep. While there are many arguments on how late to eat before bed, I would suggest eating your final meal of the night at least 2-3 hours before you retire. Eating a heavy meal too close to bedtime can also disrupt our sleep because the body is hard at work digesting that food. (remember point one on our metabolism slowing down to sleep? If it doesn’t, then we don’t sleep either!)

Another reason to refrain from eating that midnight snack is that it can sit in your tummy all night. You may not feel like eating breakfast first thing in the morning because you still have the food sitting in your belly from the night before. It sits and starts to rot. I know…ewwwwww! It may even cause you to feel a bit “hung-over” in the morning. Bottom line? Eat more in your awake hours and slow down a few hours before bedtime for best results overall.

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One more reason you don’t want food in the morning may also be blamed on your hormones. Hormones are responsible for so many strange behaviors in our bodies and can also be tied to the lack of appetite and morning nausea. When we wake up in the morning, the body secretes several different hormones in order to help us wake up and get moving after a night’s rest. Besides giving us the boost we need to get going with a burst of energy, the hormones also raise our blood sugar (kind of important after the ‘fast’ during the night).  This surge of hormones is another reason for that mild nausea when you wake up. An empty stomach can also trigger the morning sickness as it will secrete acids in anticipation of eating food again. Kind of a “catch 22” when the nausea happens as it’s a sign from the body to get some food in there for the acids to work.

So now that you know…what should you do?

I usually tell my clients to not eat when they’re not hungry (duh) but the morning is an exception to that rule. If you’re not hungry when you wake up, it’s tempting to skip eating until you do become hungry…but by then, you’ve already done some minor damage to your metabolism.

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I start the day with a glass of water that I squeeze some lemon juice into. This helps to alkalanize our bodies and rehydrate from the hours of sleep. Within about 10-15 minutes, I am hungry and ready for my breakfast. If you don’t feel hungry within that time, a quick 15 minute walk or fasted steady state cardio session usually does the trick.

So, are you ready to start with these tips today?

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Are you ready for your transformation too?

Progress in fitness and weight loss isn’t always guaranteed to last and definitely isn’t guaranteed to be easy! I have struggled for most of my life to find the balance in feeling healthy, strong, fit and happy. This is a recap of my last few years of ups and downs…and finally where I can sustain without overtraining, deprivation or binge eating.

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March 2012: I reached my lowest body fat percentage ever and was super lean (and always hungry!) lol It was all about extreme work and no balance. I worked out over 2 hours every day, did fasted cardio in the early morning hours and stuck to a strict diet plan. Restrictions and hard work were what fueled me to reach the goals of taking on the stage (my biggest challenge to date)..that was my motto. I took home 2 trophies; one for 2nd place in my division and the other for 3rd place in the overall division. I was proud but I was also suffering both mentally and physically.
October 2012: After my competition passed, I couldn’t help myself to choose the foods that I had been deprived of for the past six months. I was extremely exhausted and had no desire to continue on my journey to exercise and eating right. My weight started to skyrocket and I found myself unfamiliar with the stages that my body took on. I was not able to control my weight gains, I was tired all of the time, I felt myself slipping into depression and hopelessness. Not a good feeling for someone who has been in love with fitness and health for over 2o years. I found that I was suffering from adrenal fatigue and couldn’t find the motivation to move forward. There was absolutely no balance in my life at this point. We were moving and resettling in a new area and the lack of schedule made it that much more difficult. I wondered if I’d ever get back to where I wanted to be…or at least to the point I was before my competition. I pretty much worked out when I wanted to and ate what I wanted to. My body and mind were suffering from my previous competition training and extreme dieting. I gained over 25 lbs and felt completely hopeless. My body stopped responding and I was miserable.


June 2016: Being an obsessive personality has left me with little choices in finding balance but when I hit rock bottom, I realized there had to be a better way. I could not – and I would not – allow myself to continue feeling this way. This summer, I finally found balance, and stopped suffering for my results. The past few years have been a roller coaster of struggles, diet plans, competitions, and feeling like a fraud to my clients. I never stopped eating clean foods and I never stopped working out…but I damaged my body and my metabolism by taking on too much and punishing myself in many ways. Commitment is not easy and finding balance to live a healthier and happier life is key to long term results. Extreme results are not healthy and def not worth the pain and suffering I went through. I now workout anywhere from 30-60 minutes a day…TOPS! No more and no less. I take at least 1 full rest day every week. I eat to fuel my body, not my mind and not my emotions. This is the rest of my life…and not just a walk across the stage. I want to feel powerful, healthy, strong, capable, athletic, and above all else: HAPPY. I actually feel the best that I’ve felt in YEARS. I hit rock bottom and became tired of feeling tired and always pushing for more.


I am committed to helping women like me feel this way and learn what it takes to eat, workout and live a happy life that doesn’t feel like punishment. If this post encourages or touches you, let’s chat about getting you started on your own journey with my help. I am restarting my one-on-one online training and invite you to join me. You can fill out the form below or send me an email and I’ll forward you all the information to check out. It’s never too late and you’re capable of more than you know! Deprivation and overtraining is not the way. You can be healthy, happy and fit for life! 

Tips to losing the last 5-10 lbs

Let’s be honest, those last 5-10 lbs we have to lose always seem to get stuck on our bodies like super glue, right? It’s so much easier to lose the initial weight we have in the beginning of our new programs and goals than these final suckers. Have you ever been stuck at a plateau before and not quite sure what the heck you’re supposed to do either…so you decide to just do the same things over and over again?

Yes, I know this is true cuz I’ve been there too. Definition: INSANITY 

I was always so excited in the beginning of my journey (more times than I care to count) because it just seemed so much simpler to drop those first pounds and inches, right? I mean, you can cut out the sodas, and the sugars and the breads and all of a sudden POOF! The scale responds in the right direction and we think we have found the perfect plan at last!

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But somewhere along the lines, we get stuck. And when I say “stuck“, it’s like those pounds are never going to budge from our bodies! I know for me, it’s happy to sit in my waist and hips. ugh….

Excitement….gone…

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So what’s a girl to do? I’m so glad that you asked! 😉 This is my honest and real life recipe for getting to your goals for good.

Let’s start with our workouts (cuz honestly, it is the easiest thing to focus on first!)

Have you been doing the same workouts and/or exercises for more than 60-90 days?

Since I’ve committed to better progress and change,  I switch my program every 8-12 weeks. It not only keeps my body happy and changing, but it also keeps my mind from getting bored and slacking off. It’s within the 60-90 day time frame, that our bodies have adapted to the workouts and needs a change to be challenged again.

Another important aspect to change is in the workout intensity and the weight selections used in these 60-90 day plans. If you keep doing push-ups on your knees but after a few weeks, you can rock out more than 20 reps without breaking too much of a sweat; it’s time to start with at least one or more reps on your toes to up the ante. How about the intensity in your cardio and weight lifting? Do you just go through it ho-hum style cuz you can…or do you commit to push to your limits as often as possible?

If we aren’t struggling then we won’t change…and honestly, it’s going to be a better idea to just get some extra sleep instead if we aren’t willing to push the extra mile. It’s also important to note that we need to work all areas of fitness; cardio, strength training and flexibility.

If you are scared of lifting weights that are heavier than 5lbs and doing cardio for umpteen hours, you really need to change it up more strength training. True story. This will allow you to lose fat, gain lean muscle and raise your metabolism which all leads to better results than just mere cardio.

Now let’s talk about nutrition. This topic is pretty deep so I’m going to keep it basic but touch on why it’s our first priority if we really want to make lasting changes. Are you someone who eats less than 1200 calories a day? Are you someone who doesn’t count or measure portions and calories at all? Are you someone who just eats “clean” and considers that a success all it’s own? Are you someone who believes you can eat all you desire bcuz you’ll be working out for 2 hours or more in the gym after?

Any of these issues above will lead to the dreaded stall we are talking about. When I got to my breaking point and was sick and tired of going up and down in my plateau of the last few pounds, I knew there was something I needed to change that would push my body into the direction I was working so hard to reach. I just didn’t know what that meant. My solution? Sign up for a bikini competition!

Yes, I did. The. Hardest. Thing. I. Have. Ever. Done.

And I have to say that I’ve run a marathon before.

The reason I share this with you is that the bikini competition was the push I needed to scare myself into making new changes that would WORK. No more dabbling in the process and thinking “I’m close enough and can have this extra treat” 

I put skin in the game. I plopped down money to hire a professional competition trainer to tweak my meal plans and workouts for 6 months. I paid over $700 for my custom-made and crystal blinged out bikini for the competition. I was ALL IN and when I ask my current clients to give me the same focus; I can say that I know what that feels like. It’s scary as all get out. But you know why it’s scary?

No, you don’t have to do what I was going to do; and get on stage in front of judges in a bikini…but you do have to get the heck out of your comfort zone!!

That 5-10 lbs is not just extra “weight”; it’s your COMFORTABLE SKIN!!

#dude!

Okay, here’s the scariest part of all. If you want to truly change your body and lose those last few pounds here is what “ALL IN” means for at least a month or so.

  1. No alcohol (Yes, I said it!)
  2. No whole grain breads, waffles or bagels.
  3. Carbs equal; quinoa, brown rice, sweet potatoes and oatmeal
  4. Cut back or cut out dairy
  5. Cut out sodium.
  6. Get back to basics.
  7. Cut out the FLUFF…you know what I’m talking about!
  8. Go all out and accept no excuses.
  9. Invest in supplements to bridge gaps in your nutrition and help your body repair and recover as needed.
  10. Know what you need for YOUR body and not a cookie-cutter program you find on pinterest. (yes, I said it)

Trust me, if you follow the program and follow what I’m saying, you WILL reach your goals. You WILL enjoy a tight belly and lifted booty and less fluff around the middle. But keep spinning your wheels where you are today and you will likely stay exactly where you are now.

Wanna join me in a challenge to prove it? I’ll be sharing all of my strategies, tips, recipes, food plans, help with typical struggles and help with balance and maintenance once you do reach your goals in my #30DayChallenge

Only the most committed need apply. This is for anyone with 5-20 lbs to lose. 100% guaranteed!