Top 4 Healthy Effective Supplements for Weight Loss

Coach Rob LaganaTop 4 Healthy Effective Supplements for Weight Loss

When making a decision about the best weight loss supplements to take, the information available can get somewhat confusing. After all, every company thinks that they put out the best supplements for weight loss, and their advertising will reflect that. However, the companies that are putting out the supplements are hardly the most unbiased sources when it comes to getting information about which supplement will serve you
best. So how can you make that determination?

First of all, you need to do independent research. Make sure that the properties of the supplements that you are considering taking match up with what your weight loss or fitness goals are. If they do, then move on to the next piece of the puzzle and get real testimonials from people that have used the supplements. Find out if those people found them effective. Lastly, do your independent research and try to find out how safe the
supplements are. A lot of what is available is merely anecdotal, but you can get a good idea from that.

The following are some of the most popular weight loss supplements. When choosing the best supplements for weight loss, it is always easiest to start with the most popular and try to move on to the more obscure supplements if none of the most popular meet your needs. Not only are the most popular supplements more readily available, but information about them is more readily available as well. They will be easier to research and easier to procure.

1. L-Carnitine

L-Carnitine is an amino acid known for promoting growth and development, fat-burning, increasing energy, and improving resistance to muscle fatigue. It is also great in dieting, as it can reduce feelings of hunger and weakness.

L-Carnitine plays a critical metabolic role in stimulating weight loss as it helps transport fats to the mitochondria where they are burned for energy.

Clinical research has shown L-Carnitine supports athletic performance and endurance. Through a greater reliance on fat for energy, the body reduces depletion of muscle glycogen. This combined with the reduction of lactic acid accumulation in muscles can extend exercise capacity before fatigue.

2 – Yohimbine HCL

When ingested, the body converts it to yohimbine and assimilates it into the bloodstream. Research suggests it is a vasodilator, which means that it increases blood flow to the extremities and appendages. Not only does yohimbe help maintain a healthy heart, but yohimbe also has been suggested to decrease fat synthesis in the body by increasing fatty acid mobilization.

3 – BCAAs

BCAA (Branch Chain Amino Acids) is designed to provide pure, free form amino acids L-Valine, L-Leuceine and L-Isoleucine in every serving. These three protein-sparing amino acids are known as the branched chains. The Branched Chain Amino Acids (BCAAs) got their name because of their unique branched chemical structure. All Branched Chain Amino Acids are essential amino acids, which means the body cannot make them from other compounds – they must be consumed in the diet. It is a well known fact that amino acids are responsible for protein synthesis, hence the nickname “building blocks.”

In recent times, these BCAAs have been investigated for their potential anit-catabolic (preventing muscle breakdown) and anabolic (muscle building) effects. Investigative studies have shown BCAAs are an important component for effective muscle growth, muscle energy and recuperation.

4 – Green Tea Extract

Green Tea is widely considered an A+ antioxidant due to its high concentration of polyphenols, which are compounds that help destroy potentially harmful free radicals. Green Tea Extract is incredibly pure and powerful, providing 98% polyphenols for maximum antioxidant support.* Green tea extract may also help support normal, healthy immune function.

A good Green Tea Extract should contain 45-60% EGCG, a particular polyphenol that may promote fat loss and support weight management by increasing energy expenditure! By increasing your overall metabolic rate, green tea can be used in combination with exercise to assist your fat-loss physique goals. Green tea extracts also contain a small amount of natural caffeine, which can help increase energy.

When choosing the best supplements for weight loss, these four are a good place to start. Chances are, one of them – or a combination of more than one of them – will meet your weight loss needs perfectly. However, even if they don’t, do not give up – the perfect supplement is out there somewhere, just waiting for you to find it!

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Overcoming Emotional Eating Is In Your Power To Accomplish

cakeOvercoming Emotional Eating Is In Your Power To Accomplish

Many women have a problem with emotional eating. They get stressed by all of the problems that loom over them, and to top it off after eating too much due to stress that gives them an air of self defeat. If your a woman reading this and want to learn about overcoming overeating problems due to emotions and stress, you have come to the right place. If you care about the woman in your life, whether it’s your mom, friend or partner, please share this information with her at Lagana Fitness

Are You Getting Enough Rest?

One thing that is common among women that overeat is that they don’t take time out to quit stressing. You may want to consider getting that massage you want, or if you don’t have the money just taking a “me day” to yourself. Try to keep your mind busy with anything but what needs to be done during your day.

Not sleeping enough can cause you to feel far more stressed, and it can make your brain send your body mixed signals about how hungry it is. If you are not getting 8 full hours or somewhere around that, you need to rework your schedule. Try to get things done early if you have to get up anyways, and try to avoid exercise or caffeine right before you get into bed. When your stressed, you should deal with the stress, by showing your real true emotions. In an adult way, get angry, get upset, express and vocalize your feelings. You’ll
also sleep much better, with less overall stress.

Pay Better Attention To Foods

Eating junk is something that is a big problem for people all around the world. Because you can get this kind of food for cheap, and because you get cravings since it’s full of salt and sugar, it is hard to say no. Take a look through your cabinets and think about what you eat all day. Remember, while junk food seems to be helping you deal with stress, you are hiding behind the comfort of saturated taste. This taste creates a release of serotonin, which puts you immediately into a calm mood, however this will not last. As your
pancreas increase production of insulin, your body needs to remove the excess sugar from your blood and if when your muscles don’t demand the storage for extra sugar, your insulin then drops and you will go into a vicious circle of cravings. With these cravings come mood swings and depression, an obviously lethargy.This eventually leads to weight gain.

Emotions And Eating During Childhood

Do you have memories of your parents feeding you any time you had an issue to calm you down? This can be something that carries over into your adult life. As you start to notice that you eat when you are stressed, you will probably find that it quells some sort of deep rooted problem for a little while.

What can you do to deal with childhood habits you haven’t broken yet? One good idea is to get into therapy. Don’t think the stigma of mental illness is true, it is just like any other kind of health issue. It is something that you can keep between yourself and a therapist, and they may be able to undo a little of the things growing up with eating problems can do to you.

Are You Surrounded By Supportive People?

Support is something anyone needs, especially if you have emotional issues that cause you to eat more than you should. If you are looking to get to know what kind of people you should surround yourself with, consider looking for these traits.

  • Supportive of your likes.
  • Able to help with your wants.
  • Can be nice about telling you when you are getting emotional.
  • Not likely to cause you stress by telling you unimportant gossip.
  • Is wonderful at listening.

While nobody is perfect, the last thing you need is for someone to be on your case or surrounding you with more drama. If you already have kids and family members that stress you out, it’s best not to take on friends that do the same thing.

Lagana Fitness Coaching Is Here For You!

2015 can be the year you finally stop all of this and learn more advice on this kind of matter. Anyone that is tired of living a life of overeating, being stressed, and dealing with people who are no good for them would do best to check into our great coaching.

Lagana Fitness coaching has had an effect on many people that is positive, and those people have gone on to lose more weight than ever. To be very honest, You can buy into all of the diet and exercise plans that you want, but if you don’t get a handle on your emotional eating issues there is nothing you can do to stay at a good weight.

Getting Over Mistakes You May Make

Of course, there are going to be times when you slip up and that’s okay. Even though you may get coaching, it’s important to realize that you are a human being, and there’s nothing you can do perfectly all the time. If that was the case then nobody would be having issues with anything at all!

Each person is going to walk a different path in different shoes to overcome any kind of issue such as this. That is why coaching is such a good thing. You can internalize the information and use it to meet your particular needs.

Have You Thought About Making A Change?

Anyone that makes a change has a couple of ways to accomplish that. On their own, or through getting assistance with it. If you are like many other women who wish to make sure they do not overeat, then you probably have tried this already on your own. Why not get some coaching and join other like-minded people while doing so?

When you get to where you want to make a change here are some goals for you to reach.

  • Write down and remember the information on making changes.
  • Do something every day that leads you to creating a situation that benefits you more.
  • Don’t let failure get to you, learn from your mistakes instead of repeating them.
  • Beat emotional eating by coming up with small goals that you can slowly conquer.

A good plan can have you able to take on any kind of problem like this in your life. If you start to better care for yourself physically and emotionally, the emotional eating you engage in will be easily taken care of.

The real reward is to stop eating whenever you are stressed or for any reason besides you need to. After you do so it will be a lot less stressful for you when having meals or wanting a snack. When you have more cognitive self-control over your life in this aspect, all of the coaching and hard work will pay off with a great figure.and a nice feeling any time you tell your urges no!

Book your free 1on1 consultation today

Book your free 1on1 consultation today

Developing a Practical Weight Loss Workout Plan

cropped-Website_banner.pngDeveloping a Practical Weight Loss Workout Plan

Developing an effective workout plan is one of the keys to feeling and looking your best. Regular exercise can elevate your mood, help you maintain your muscle mass and flexibility, assist with weight loss and keep you feeling young, healthy and fit. When developing a weight loss workout plan, there are a few things you should keep in mind. The following tips will help you design a custom workout plan that you can stick with for the long haul so you can reach your weight loss goals.

Developing a Practical Weight Loss Workout Plan means the following:

Be Realistic about Your Current Level of Fitness

When you first decide to get in shape, it is only natural to want to get results as quickly as possible. Many people make the mistake of choosing a workout plan that is too difficult for their current level of fitness. As a result, they are unable to stick with it long term. When developing a weight loss workout plan, you need to be realistic about whether or not it is something you can do at your current level of fitness.

It is best to start out slowly and build up your strength, stamina and endurance over time instead of trying to take on too much right out of the gate. Look for a workout program that is challenging, but not impossible for you to do. As you get in better shape, you can reevaluate your workout plan and take it to the next level whenever appropriate.

Set Achievable Goals

Running a marathon is an admirable goal. However, if you’ve spent the last five years sitting on the couch eating potato chips instead of exercising you may want to break that down into smaller, more achievable goals. For instance, set a goal of being able to run a mile without stopping. Once you achieve that goal, increase the distance to two miles and so on until you reach your ultimate goal. Setting smaller goals can give you a feeling of accomplishment that can help keep you motivated as you work toward your larger goal.

Set Aside a Specific Time for Exercise

Don’t allow your schedule to get in the way of achieving your goals. Instead, set aside a specific time each day where you will exercise. Write it in your daily calendar or set a reminder on your phone to help keep yourself on track. Treat this time the same way you would any other appointment. Only cancel if absolutely necessary, show up on time and stay until the end. After couple of weeks, exercising will become second nature, making it easy to stick with your workout program.

Developing a practical and achievable weight loss workout plan starts by taking into account your current fitness level. By choosing a plan that challenges you, but doesn’t leave you feeling discouraged you can maintain your motivation as you work toward your weight loss goals. Break down your long-term goals into small steps and work hard to achieve each one. Finally, set a time each day specifically for exercise and make sure you show up and commit yourself fully to the process.

Would you like to discuss weight loss workout plan with me? Please feel free to book in your 30 minute consultation with me.

Book your free 1on1 consultation today

Book your free 1on1 consultation today

Your Key To Success: Your Goals And Your Mindset

IMG_3654Your Key To Success: Your Goals And Your Mindset

Great tips to ensure continued success with your fitness related goals.

  • Today, write down what you expect to benefit from this expert fitness program after a one month period of using the program. Do the same thing, 6 months from now and again 5 years from now.   Read your notes every week or when you feel like you need more momentum.
  • Repeat at least 5 positive affirmations about your self-image out loud or under your breath every day.
  • Visualize your progress and goals directly relating to your fitness and health every day, preferably before your workout or before going to bed.
  • Welcome change into your life and change your beliefs that may limit your success.

Positive Affirmations for Goal Setting

  • I now set new and higher standards for myself and I step up to every challenge in a state of absolute certainty and unstoppable confidence
  • I increase my hunger, ambition and desire to achieve my goals everyday
  • I now eat all the right foods for optimum health, energy, and peak performance
  • My body is now trained to burn fat and build muscle
  • I consciously control my biochemistry by putting my body into peak emotional states, by healthy eating, exercise, and adequate rest everyday

Steps to Start a Fitness Blog

  1. Decide what sort of fitness blog you want to start, a personal or informational blog. Many people just want to have menus, thoughts and progress, while others have knowledge and want to share medical and nutritional information with workout plans and tips.  What works is making it personal !
  2. Use a good blog provider, like WordPress. Get to know how it works.
  3. Log your daily, weekly, monthly and overall goals. Discuss how you feel about each goal, what you still need to do to achieve it and how you feel once you’ve accomplished it.
  4. Write about the workout plans you’ve already tried, what has worked, what hasn’t, and what you would like to learn more about in the future. Leave yourself notes and progress reports to keep you motivated.
  5. Take your stats. Blog about your weight, body fat percentage, hours of sleep, resting pulse, measurements, endurance and pounds and inches lost. List your current dumbbell weights used, or any other workout statistics that can help you track your progress. You would do this at the start and then on a weekly basis.
  6. Use your blog as a way to track your nutritional facts to stay healthy and fit. You can take pictures of your meals and talk about how your energy levels are with food. The more honest about your eating habits the better.. people love to know what you are eating.
  7. Communicate with other fitness bloggers to give and get new ideas and tips to keep you motivated. One of the great things about having a blog is instantly belonging to an Internet community filled with others interested in health and fitness.
  8. Make big big plans for change! Share examples

Lots more advice and tips in my newsletter. Please take a moment to sign up.

If I can help you in any way, please contact me

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IFBB Certified Nutritionist and NASM Certified Coach
20 Years of Personal Coaching experience

 

Don’t Fall For This Hcg And Weight Loss Scam

Don’t Fall For This Hcg And Weight Loss Scam

Losing weight is not easy. In fact many would argue that it is one of the hardest things you will ever have to do. The issue is not so much that dropping a few pounds here and there is hard to accomplish, rather it is that keeping the weight off is extremely not easy. Recently people have begun to talk about hCG and weight loss as the newest method in rapidly helping people shed the pounds.

The question is does it work? To answer this we have to look at several factors.

First, let’s talk about what this substance is and where it comes from. The full name of hCG is human chorionic gonadotropin. It is basically a hormone produced by women during pregnancy and is most commonly found in their urine. Interestingly enough, this hormone is also produced during the formation of some cancerous tumors.

The thought process behind connecting hCG and weight loss is that there are potentially elements to the hormone that help stabilize a person’s metabolism and reduce hunger. Routine supplementation of it, will in theory lead to not just the loss of fat, but a more fit body overall.

That is however just the theory.

Reality seems to be a little bit different. First, there have not actually been any verifiable studies to substantiate these claims. In fact if you look online you will notice that the FDA is going after any company that tries to market hCG for weight loss purposes. The second thing you will notice about plans which incorporate this hormone for weight loss purposes is that they are always extremely low in calories.

Many of these hCG weight loss plans call for diets that are restricted to merely 500 calories.

Scientifically speaking, if anyone restricts themselves to 500 calories, they can be eating nothing but chocolate cookies and ice cream and still rapidly drop weight. It has nothing to do with what is being eaten or what supplements are being taken, and everything to do with the fact that the body is starving. As well, the rebound, when coming off a fad diet such as the HCG diet is huge! Expect to gain all the weight back and much more.

Barring any new evidence coming out that actually connects hCG and weight loss together in a substantive way, there is simply no reason to waste any money on a program claiming this hormone as a miracle worker. Now in the future might a connection be made? Sure it is possible, but as of today there are simply to many unknowns about what routine supplementation of hCG will do to the body in the long run and whether or not it has any relation to losing weight.

A diet plan needs to be structured around good whole food nutrition and exercise to have any real chance of being effective. Fad and crash diets have been shown time and time again to not work. There is no easy button or magic pill out there that will make the fat just disappear. Weight loss takes discipline and effort, not just initially, but for the rest of your life in order to never put the fat back on again.

My coaching is 100% based on feeding the muscles.  Muscles generate energy to keep your metabolism going. In no way, shape or form will you ever be starving, in fact I’ll be
surprised if you can eat all the food on your plan.
I don’t use fad diets. All my work is 100% customized to you and all food is 100% whole food based, with the exception of supplementation.

I am one of the most established coaches in Canada for physique transformation.  I have many clients in their 30s to 40s and under my guidance, they have made the most progress with me in the past year, than 10 years on their own.

Please take this time to action, what’s required of you to improve your health and fitness levels.  Please book in your no obligation free consultation with me.

Book your free 1on1 consultation today

Book your free 1on1 consultation today

Why a Personal Trainer in Ottawa Can Help Improve Your Body And Mind

Lagana Fitness Gift Certificates
Why a Personal Trainer in Ottawa Can Help Improve Your Body And Mind

Gift Certificates Are Available, Please contact us to obtain a gift for your friends and/or family.

Personal trainers do much more than get you into shape. A person who stands by your side and acts as your guide as you begin to transform your body is someone who is helping you develop into a more well-rounded individual. In essence, a personal trainer in Ottawa is more than someone who is helping you lose weight and get lean, they are a person who will help you achieve the type of body you wish to live in. Previously, losing weight or getting into shape may have been a task that proved too difficult for you to accomplish on your own. A trainer can help provide you with the motivation and consistency necessary to push your body to workout regularly. The two most important factors to consider when making an attempt to get into shape are consistency, and balancing your diet, both of which your trainer will help provide guidance on.

Personal trainers are much more than people who are knowledgeable about what types of workouts to complete to build muscle and lose weight. These professionals have extensively studied the human body and know what types of exercises work best for people with different body types, ages, and even for people with predisposed medical conditions. All of these play a factor on how you should conduct yourself as you begin to workout. Listen to your Ottawa trainer to get an idea of the types of exercises someone with your fitness level should complete on a daily basis.

Living in the capital of Canada presents a variety of distractions. Enjoying leisure activities away from the gym or working out is easy. Additionally, there are so many great places to eat it can be extremely difficult to figure out how to balance your life properly to work towards getting into shape. Speak with your trainer to learn about how to balance working out on your own and going out to have fun; they will also tell you how you can still go out and enjoy quality meals but how to maximize your nutrition to be able to build muscle, get lean, lose weight, and do whatever it is you’re interested in to reshape your body. In Ottawa, the personal trainers help give you suggestions on how to rethink your lifestyle to improve your chances at losing and maintaining your weight. Whether you believe it or not, every workout you complete and meal you eat plays a big factor on how well your body is able to properly get into shape. A few cheat meals and workouts missed a week can make the biggest difference in your overall efforts to reach your fitness goals. Personal trainers help give you the mentality necessary to have the mental fortitude to commit to your fitness and achieve your fitness goals.

Helping you move away from you comfort zone as you workout is a specialty all professional trainers know how to achieve for their clients. Everyone who has worked out regularly in the past has a particular routine they practice regularly. While there is nothing wrong with having a routine, the body does become used to working out the same muscles in the body; meaning, if you workout the same areas over and over the rate at which you will get fit will slow. A personal trainer Ottawa is here to guide you on learning new methods to practice during workouts. The more advanced you become with working out and the longer you remain with the same trainer the more workouts you will learn to complete. Take note of all the workouts you practice for use at a later date.

Working out alone is a fine way to figure out the limits of your body. What many people do not realize is they can probably healthily push their body a bit more to get even fitter. Personal trainers act as motivators to keep you focused throughout all workouts. Avoid becoming discouraged when your personal trainer Ottawa begins to speak up and possibly shout at you to push yourself further. All the trainer is attempting is to be the voice of encouragement that can help you tap into your true potential. At times, people can run faster, do more squats, push ups, or do any type of exercise at an elevated level with more motivation if they choose to, but people get so comfortable in their bodies and the workouts they complete they never push it to a next level. Hear all your personal trainer has to say and do your best to complete every single on of the workouts they outline for you. The more you are able to complete all the workouts outlined to the best of your ability to quicker you will get into shape.

Speak with your personal trainer in Ottawa to learn what types of meals are ideal for reaching your particular fitness level. Every person has a different diet he or she should follow in order to achieve their fitness goals. For instance, someone who is interesting in gaining muscle is going to want to eat more protein, a decent amount of complex carbohydrates, and good fats. Yet someone who is simply interested in losing a significant amount of weight should focus on a diet moderate in protein and moderate in carbohydrates. Each person has a different goal as they begin to workout. Figure out your goals and speak to your trainer to learn what types of foods will be the most beneficial to eat during the week. Listening to a trainer about what foods to eat for breakfast, lunch, or dinner can really sit in your mind after you listen to someone who is successfully fit. Reading different diets online is one thing, having a personal trainer hold you accountable for the types of meals you eat is entirely different and more motivational. If necessary, your Ottawa trainer can help you write down a schedule for what to eat and when before and after meals, and all throughout a given week.

Paying for someone to teach you how to workout can be the biggest motivator to get you to attend every workout you’re scheduled to complete. The difference between attempting to workout on your own and being held liable by someone may be the one thing you need to help you consistently exercise. Knowing that your money is being used to help you get fit in conjunction with having to actually meet with someone at a specified place and time can be all that is necessary to motivate you to workout. The biggest obstacle most people face when attempting to reach a fitness goal is inconsistency. Working with a trainer gives you specified times you designate to workout each week, allowing you to plan your schedule accordingly.

Gaining knowledge for how to properly workout is a valuable skill to use for the rest of your life. Remember, your personal trainer is not going to workout with you for the rest of your life, but the workouts you learn can. Commit yourself to work with your trainer to practice proper form. Failing to workout properly can damage your body, or hinder your ability to build muscles and shed excessive weight. At first you might become frustrated as your trainer makes you redo certain workouts you are completing out of form, but they are simply trying to make you form good habits during your workouts. Keep in mind at first you are most likely not going to have superb form. Commit yourself to the process of allowing your body to become conditioned with working out and moving in a way that helps you practice proper optimized form and in time you will truly get an idea of how to workout your body.

Safety is a priority for all personal trainers. Workouts and meal plans are designed with safety first. Should you become injured a trainer can help you seek medical attention. Also, a professional trainer can still help you workout should a part of your body be damaged. With an extensive amount of knowledge about the human body trainers know which types of exercises should still be safe for you to complete despite an injury. Trainers listen to you and develop a specialized workout plan for each of their clients. Every workout you two complete is designed specifically for you, so the trainer really gets an idea of who you are as a person and what your body is capable of accomplishing. The relationship established with a personal trainer can be the biggest motivating factor in helping you feel comfortable with working out. Often times people are not comfortable working out due to a lack of confidence. Yet when someone is on your side and encouraging you to complete certain workouts the act of working out does not seem like a chore, it becomes something fun to look forward to. Open up to your personal trainer and build a relationship with them to help both of you feel comfortable during your workouts. Team up with a personal trainer to reap the benefits they provide and your future will look very promising.