Calories Burned While Sleeping

Did you know that you burn calories when you sleep?

This question was asked of me by a friend who uses Noom - a mindset app on weight loss. Link to the app right here!

You sure do! And let's discuss.

You have something called a basal metabolic rate which means you burn so many calories around the clock, even when doing no certain activity like sleeping.

Click Here for a calculator to figure out your BMR now.

However, there are several factors that come into play as to how little or how much you do burn. They are as follows:

  • Body fat percentage (this is not the same thing as BMI which is just your height divided by your weight in metric terms). The more muscle you have on your body the more calories you burn. AND the more fat you have on your body the fewer calories you burn. 
  • Doing cardiovascular exercise regularly will also burn more calories around the clock. Why? Because you have trained your heart effectively and therefore it burns more calories. BTW this also...
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4 Menopause Products I Swear By!

I can't say that I have hit menopause yet but I am close. I am 56 years young as of this post in 2021.

BUT my cycle actually stopped in June of 2021. Then I got the jab - #2 in August and the day after that jab my cycle came back in full force.

I had every menopause symptom you could think of and it was horrible. I even had depression like I had not felt in over 10 years! (Survivor of Complex PTSD here!)

I have been bound and determined to not suffer from this much-anticipated event and there I was sitting there with every symptom in the book. 

I knew my fitness routine helped keep menopause symptoms at bay. I also knew of simple products to help alleviate these symptoms.

Here are 4 products I swear by:

#1.  Progesteo-Life Cream - this is a cream you rub on your wrists and abdomen twice daily. It helps me with sleep (yes I was having trouble sleeping after the 2nd jab). I feel it also keeps me calm and does away with some anxiety. Could it be all in my head? Absolutely but...

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How to Use An Apple Watch For Fitness

Did you know that you can use your Apple Watch Stats to analyze your workout stats?

In fact, this is how I analyzed my in-person training clients during the pandemic.

And I am going to teach you the method today!

 

  • Step #1: Pull up your exercise guy he looks like this: 
  • Step #2: Enter Traditional Strength Training (every single time you exercise unless you are walking and want to know your distance) There is a reason for this!! Hold on.
  • Step #3: Do your workout
  • Step #4: Analyze your heart rate and ACTIVE CALORIES (details in video)
  • Step #5: When finished Swipe Left to End Workout 

To analyze your results do as follows: (quick video will be attached here)

  • Step #1: Go to Your 3 Circles (details in video)
  • Step #2: Go to workouts and click the one you want to analyze
  • Step #3: Take a screenshot of the workout.

The things you want to analyze:

  1. Time - how long were you exercising?
  2. How many active calories did you burn?
  3. Was your heart rate spikey?

Here are common...

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Your Lung Strength Could Save Your Life!

fitness menopause Sep 07, 2021

Take a deep breath right now!

You'd be surprised at how many people do not know the proper way to do this. That is if you want to build strong lungs.

Want?

  • More energy
  • Stamina
  • Combat viruses that attack the lungs - easily
  • Improve oxygen levels in your body

All of this and more are described in the video today.

This book, mentioned in the video, by John Assaraf, Innercise, is one of the best teachers of deep breathing for relaxation and stress relief and more. 

Why do you want to build strong lungs? 

  1. Combat COVID and other respiratory infections
  2. Build a strong immune system
  3. Eliminate those toxins - 75% of them to be exact
  4. Improve stamina and energy all day long
  5. Get Oxygen going through your body better.

Watch the video now to learn all about this.

Want the cheat sheet that goes with this? 

 

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Mindset Coaching For You

All great coaches have coaches!

My first experience with a mindset coach took place over 20 years ago! This created a safe space for me to share my thoughts authentically without judgment.

From there I was able to strategize and figure out what I wanted and my next steps.

Reading books and taking courses only set you so far ....working with a coach made all aspects of my life expand into greatness!! ALL OF THEM!

Why work with me? I lean in on almost 20+ years of real-world, corporate, spiritual experience and numerous coaching-related training.

I meet you where you are in your journey. Together we get creative, strategize, and build a realistic action plan to make your vision a reality.

At the same time, I will be teaching you invaluable skills and tools that will guide you through your transformation.

Want to know more? Email me at [email protected] or sign up today for content updates and more: 

Stop the Mind Screw has some big plans coming soon! Subscribe and...

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Benefits of An Apple Watch for Seniors

I'll never forget the day I was personal training one of my Silver Sneaker Clients at the YMCA. I knew her fitness level well and thought everything was going fine. When all of a sudden she said, "I'm not feeling too well Kathie." Her face became pale, her eyes rolled back in her head, and she collapsed on the floor.

Immediately I went into the mode I had been instructed on in the many CPR courses I had taken, even though I was honestly scared to death! This had never happened to me in all my 15 years of training. 

"Hey, Joseph! Call 911! Sally bring me the safety kit." I somehow calmly blurted out.

Next thing I know I hear my client's Apple Watch talking to me. "Hello, it's 911 we sense a fall, we will call EMS right away. Are you OK?"

To make a long story short, everything turned out okay. EMS came and my client was fine. She had gotten overheated.

My point in telling you this is the fact that an Apple Watch can save your life!

Not only that but I utilize the stats on an...

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4 Benefits of HIIT That Will Help Everyone!

fitness menopause Feb 01, 2021
 
So let's talk about HIITs or HIgh-Intensity Interval Training. Every single one of us can benefit from HIIT's.
 
 HIIT stands for High-Intensity Interval Training. You can do HIITs anytime, any place.
 
For example, while walking in your neighborhood warm-up for a few minutes then go into a brisk walk for a few houses or blocks, then slow down and rest walk. Continue this type of pace throughout your walk. If you need to jog for a bit to make your interval intense enough I recommend doing that.
 
Some benefits of HIIT programs are:
1. You build stamina and improve your metabolism. Because you speed up and slow down throughout your workout you are training your body to build stamina. Over the matter of a few weeks of HIIT you will find improved stamina!
 
2. Improves heart function. Because you take your heart rate up and bring it back down you work your heart and make it work more effectively.
 
3. Aid in weight loss in as little as...
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6 Causes of Brain Fog and What You Can Do About It!

Brain fog is a prevalent factor in today's world.

Here are 6 known causes for it and how you can treat it.

Once you identify the cause you can begin to come up with a solution. Let me give you a hint, exercise and sleep help tremendously. I can help you with this.

Hormonal changes can and does trigger brain fog. I have had many of my clients suffer from brain fog. Levels of the hormones progesterone and estrogen increase during pregnancy. This change can affect memory and cause short-term cognitive impairment. Similarly, a drop in estrogen level during menopause can cause forgetfulness, poor concentration, and cloudy thinking.

2. Lack of quality Poor sleep quality can interfere with how well your brain functions. Aim for 8 to 9 hours of sleep per night. Sleeping too little can lead to poor concentration and cloudy thought. Need some tips for quality sleep?

Chronic stress can increase blood pressure, weaken the immune system, and trigger depression. It can also cause mental fatigue....

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Prevent Cortisol Release Like This

Cortisol can be released into the body and can cause a number of things to become abnormal. Here are just 3 of the things that PREVENT cortisol release:

1. Meditation. If fight or flight causes cortisol release then we need to combat that cause with something that relaxes us. Meditation can do just that. When you meditate you combat those stressors by relaxing into the moment and being present to the present which spills over into your day.

2. Strength train. Add strength training to your regimen to combat hormonal imbalance. The best type of strength training you can do is tough enough that it leaves you feeling challenged or 70% of your one-rep max Each muscle group needs about 12 sets per week for a great enough challenge to prevent cortisol overload! And yes, you can do this at home with little to no weight.

3. High-Intensity Interval Training HIIT. As opposed to slow and steady-state cardio which actually activates cortisol release, introduce HIIT or High-Intensity Interval...

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Cortisol is Not Your Friend - Here's Why!

 Cortisol can be released into the body and can cause a number of things to become abnormal. Here are just 3 of the things that cause cortisol release:

  1. Fight or flight response. This response was given to our caveman ancestors and passed down to us through our DNA. It served its purpose in order to get us to respond to an immediate crisis, like having a lion chase us so we would run. In today's day and time, we trigger our fight or flight response all the time. It can get triggered in traffic, an argument with a co-worker, listening to others talk about the news or politics, even reading social media. Too much cortisol released into our system can cause weight gain. Cortisol loves to party with fat cells and that party takes place in the spot you hold the most fat.
  2. Hormonal imbalance. Cortisol tends to be released in large quantities due to menopause or hormonal imbalances in the body like a thyroid imbalance. My friend wrote an awesome book called Thyroid First Aid Kit....
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