Cheryl Pattyn
Cheryl Pattyn

Open for Motivation

Open for motivation…
Don’t skim over this email.

I understand and feel the frustrations that you have when it comes to you body. I know all about your insecurities over the size of your thighs/belly/arms etc and how hopeless that can feel.

And today I’m here to motivate you to take action.

The answer to your body frustrations is to get you up off the couch and into the gym, day after day. So here’s my pep talk in bullet form—20 rewards that you will gain from regular exercise.

Do yourself a favour and print this list and post it where you’ll see it every day. When you need motivation or encouragement, simply read over this list and take action.

Remember that action alleviates anxiety. So whenever you’re feeling anxious over the current shape of your body, take that as a reminder to jump into action.

And then begin to reap these 20 rewards of exercise:

1. You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.

2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.

3. You’ll be less stressed: You have enough stress in your life—it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.

4. You’ll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.

5. You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.

6. You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.

7. You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.

You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.

8. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.

9. You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.

10. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.

11. You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.

12. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.

13. You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.

14. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.

15. You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.

16. You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.

17. You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.

18. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.

19. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!

20. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.

Are you ready to alleviate your anxiety by taking action? Good!

Simply pick up the phone, or reply to this email, and let me know that you’re ready to get started. I’ll create a personalized fitness plan that’s just right for you and together we will get you into the best shape of your life.

Let’s do this!

Cheryl Pattyn
Cheryl Pattyn

The crucial role STRESS plays in your life!

We all experience stress.

And it’s a well-known fact: Being stressed can make it REALLY hard to
reach your health / fitness goals + it can lead to other negative effects.

But did you know…

Not having *enough* stress can actually slow your progress, too?

See, stress isn’t a “thing” that happens to you. Stress is your RESPONSE
to the challenges you face every day.

The same stressors: Job pressure, raising kids, managing money, dirty
laundry, and yes, even an intense exercise and eating regimen…

…can either energize and inspire you or sap your will and your mojo.

So how do you find your “stress sweet spot” — just enough stress, but
not too much?

Check out this infographic by Precision Nutrition and if you’ve ever struggled to balance your stress load…download and print this out so it’s handy next time you need your stress managed.

 

precision-nutrition-stress-infographic

Cheryl Pattyn
Cheryl Pattyn

The Possible Missing Link!

This might be your “missing link” – Yoga!
Since I have my Yoga workshop coming up on Feb 11th, I thought this topic was very appropriate and timely.
The RIGHT Yoga strategy may be your most potent and best strategy to incinerate stubborn belly fat.
Here’s why…
No doubt you experience daily stress. Whether it’s sitting in traffic, getting the kids ready for school, or whatever one of the all too common life curveballs gets thrown your way… stress happens.
Well, research shows this daily stress, without the right targeted step, keeps the hormone “Cortisol” on a steady drip.
When this occurs — as it does for so many men and women — it makes it next to impossible for you to burn off fat. Because, a steady drip of cortisol all but shuts down your body’s ability to use the master fat burning hormone Leptin, to burn off fat.
Now, when you add in trying an exercise or diet plan… as you may very well know… it adds stress to your life.
Questions like…
“Will this work for me?”
 
“If I lose the weight how do I keep it off?”
“What should I eat when?”
Only add to that steady drip of cortisol. Again, that steady drip primes your body to pack on and store fat.
Even if you did lose the weight, if the program did nothing for your stress,  as soon as you eat “normal” the weight comes piling back on.
We can both agree, diet and exercise, and the mere thought of it CAN be stressful.
Here’s why the right Yoga strategy may be your missing link…
-It can reduce stress turning off the tap of “cortisol” keeping you fat
-It reduces injury and pain
-It can ignite your youth hormones to rapidly turn back the clock.
-It can tighten, tone.
-It boosts confidence, and positive mental emotional state.
And maybe most important…
The right yoga strategy makes your body burn belly fat by turning off all stress hormones keeping you fat… and relaxing to the mind and body from the daily stresses of life.
So if you are wanting to give the yoga thing a try, then let me know and Ill get you into my workshop on Feb 11th.
Cheryl Pattyn
Cheryl Pattyn

This is Super Risky!

Sitting may seem like a very “safe” thing to do.
Yet it’s probably one of the biggest health risks you expose yourself to…
You see sitting for extended periods of time messes up important muscles in your trunk called your hip flexors…
Even if you’re active, you may still suffer from tight hip flexors due to the amount of time you spend each day on your duff. And…
The hip flexors have a little known and strange connection to your fat…
When they are tight you can actually force your body into fat storing mode and it has nothing to do with inactivity. In fact…
Sitting Alone Is a Fat Loss Inhibitor
As the body’s “fight or flight” muscle your psoas (hip flexors) are deeply connected to your natural survival instinct.
They instantly tighten in moments of danger to either protect you (in a fetal position) or help you run, fueled by the release of adrenaline.
However if your psoas (hip flexors) are constantly tight from sitting too much it signals to the body you are in constant danger, leading to overworking of the adrenal gland.
When this happens, your immune system suffers and your body automatically switches into fat storing mode in anticipation of danger.
Can’t shift that weight? Some of the blame could be on those tight hip flexors known as your “survival muscle”.
If You Sit Too Much & You’re Having Trouble Losing Fat Try This:
If you have a desk job, drive to work or like to relax on the couch, congratulations you’re like a lot of other people. Sure you can decrease the amount of time you spend sitting but overall there’s no way around it. So what should you do?
Personally I recommend that you STRETCH your hip flexors everyday either in the morning as you are getting out of bed and/or at night as you are getting ready for bed.  You can use a foam roller, do some yoga poses or some static stretches to get into those psoas muscles allowing you to move better and possibly release some of that stubborn body fat.
Here are some examples…
butterfly-yoga-pose butterfly stretch
happy-baby-yoga-pose happy baby yoga pose
deep-hip-stretch deep hip, sumo squat stretch
pigeon-yoga-pose  pigeon pose
 lizard-yoga-pose lizard pose
frog-yoga-pose  frog pose
kneeling-hip-flexor-stretch kneeling hip flexor stretch
Give these a try, you’ll bring vitality back into your life so that you can be lean, active and energetic for yourself and your loved ones.
Cheryl Pattyn
Cheryl Pattyn

Stressed? Just Breathe..

So as you may have noticed, I didn’t post anything last week.  I was totally mentally wiped from work and life in general.  I am extremely grateful to have found Janelle to assist me in teaching in London, but I just needed some time off from writing and thinking in general.

For those who know me well, I have a tendency to overwork myself, I put a lot of pressure in myself and burn the candle at both ends.  I am grateful that I have the Canada long weekend already booked off, the last week of July booked off, the last week of February booked off and fingers crossed for a week off in November so thank you for your understanding as I recharged some of my battery over the long weekend.

Now onto a very fitting topic – stress and breathing.

Sometimes the best solutions are the simplest and in searching for ways to help alleviate the stress induced by our hectic, hyper-connected lifestyles, we often forget that one of the fastest, easiest and most effective solutions is with us at all times. For free. It’s called breathing.

This vital human function, which we do an average of 17,000 – 30,000 times per day, is an age-old, clinically validated way to reduce stress, strengthen our immune system and simply relax.

Although the science is extremely solid on the benefits of deep conscious breathing, most of us take breathing for granted and do not harness the incredible benefits a regular deep breathing practice can provide.

A study published in the scientific journal Evidence-Based Complementary and Alternative Medicine (eCAM) investigated the effects of diaphragmatic breathing on athletes following an exhaustive endurance training session. These athletes were training for a 24-hour (yes, 24 hours!) bike race. Group 1 spent 60 minutes practicing diaphragmatic breathing and concentrating on their breath in a quiet place. Group 2 represented the control group and spent 60 minutes just sitting in a quiet place. Those athletes in Group 1 who practiced and concentrated on their breathing experienced lower levels of oxidative stress and lower levels of the stress hormone cortisol in comparison with the control group.

One simple method popularized by Dr. Andrew Weil who is a legendary medical doctor and healer who is a trailblazer in the field of integrative medicine. He has also written many best-selling books, including 8 Weeks to Optimum Health, Spontaneous Happiness and his most recent, a cookbook called True Food.

Dr. Weil’s breathing technique is called the 4-7-8 Breath, also known as the Relaxing Breath. It’s an instant stress reducer and should be a go-to option when life seems like it’s spiraling out of control. Here’s how to do it:

Sit in a comfortable chair with your back straight.

Exhale through your mouth, making a “whoosh” sound.

Inhale deeply through your nose to a mental count of 4 seconds.

Hold your breath for a count of 7 seconds.

Exhale slowly through your mouth for a count of 8 seconds, making a whoosh sound.

That’s one breath. Repeat this cycle three more times (4-second inhale, 7-second hold, 8-second exhale) for a total of four breaths.

That’s it!

No special equipment needed and you can do this anywhere. Give this breathing technique a try the next time you feel agitated, stressed, or if you feel a road rage episode coming on! And for long-term benefits to your immune system and overall well-being, practice the 4-7-8 breath daily.

Here’s to better health.

 

Cheryl Pattyn
Cheryl Pattyn

5 Anti -Aging Tips

As a woman in her 40’s, I am super passionate about living the best life possible and looking and feeling younger while doing it.
Aging – a tough subject – right? Male or female.
Inevitably – we all go through Chronological aging, but the good news is that we ALL have control over our Physiological aging.
There have been some really interesting studies that link our aging process directly to how much inflammation is occurring in our body. There are many lifestyle choices that produce chronic inflammation and therefore accelerated aging that we can improve upon to slow down our aging process.
Have you ever heard of the word Telomeres? – Here’s a quick explanation of exactly what they are.
Deep within your DNA, are the building blocks of every cell in your body. At the end of each strand of DNA is a small amount of genetic material called the telomere (tee-lo-mere). The telomere controls aging and every time your cells divide, your telomeres get shorter.
As your telomeres get shorter, your body produces cells that are older and weaker. So the shorter your telomeres, the “older” your body looks and feels. But when you slow this shortening, you may be able to extend your lifespan, and feel and look younger longer.  Check out this supplement that also helps prevent this shortening effect of your telemeres (http://www.isagenix.com/products/categories/individual-items/product-b)
We can all slow the aging process by simple nutrition and lifestyle changes that can slow down the shortening of and in some studies even lengthen the telomere.
Here are some great examples:
1. Nutrition Changes
Add these nutritious and thankfully delicious foods to your diet for great anti-aging benefits.
A. Green Tea
B. Grass Fed beef
C. Red Wine (in moderation)
D. Foods high in Vitamin E – Nuts • Nut oils • Seeds • Apples • Beef • Seafood • Avocados • Spinach
E. Dark Chocolate – 70 to 75% or higher Cacao content is best as that will assure lower sugar and higher anti-oxidant potency.
In summary, a diet high in antioxidants and healthy fats produces the perfect environment for anti-aging.
Also a Nutrition plan lower in added Sugar will help prevent accelerated aging as well.  Sugar causes glycation and free radical damage to your cells and therefore inflammation, leading to accelerated aging.
Therefore the less sugar you eat – the less chronic inflammation and skin damage – so the younger you can look and feel.  It’s Ok to splurge once in awhile, however if you have large amounts of sugar everyday – you will look older much faster.
2. Reduce stress
Stress plays a huge role in our health, body-composition, and aging.
Increase stress = increased cortisol = chronic inflammation = accelerated aging.
Here are some easy ways to reduce stress:
A.  Pray or Meditate
B.  Take a walk in Nature
C.  Write down 3 things each day that you are grateful for – this helps improve our happiness and therefore stress is reduced.
3. Get enough sleep
When sleep is cut short – you disrupt vital time for your body to process even moderate levels of oxidative stress. Without ample healing time during sleep, your body will experience accelerated aging and even neurological decline.  Yikes!
Sleep tips:
A. Eat Animal Fat And/Or Olive Oil at dinner (and lunch, and breakfast)- They are excellent sources of oleic acid, a precursor to the sleep-inducing oleamide.
B.  Stop Alcohol Consumption At Least Two Hours before Bedtime… If you plan on drinking alcohol, do so earlier in the evening. Alcohol consumption too close to bedtime can impact sleep. It will be poor quality sleep with frequent disturbances.
C.  Dim the Lights When Darkness Falls… When it gets dark outside, your body needs to start winding down, and excessive artificial lighting will get in the way of that.
D.  Don’t Check Your Email before Bed… Whatever you read will only keep you awake, worried, or distracted.
E.  Turn off All Screens an Hour or Two before Bed… Smartphones, laptops, computers, TVs, tablets – they all emit melatonin-disrupting blue light directly into your eyes.
We need melatonin to start the process of getting sleepy. If you disrupt melatonin production with artificial light you will have a much tougher time falling asleep. Read a book instead.
F.  Clear Your Mind… Meditation or prayer can help clear your mind, or you could make a to-do list for the following day so that you don’t lie awake thinking over everything.
G.  Use White/Brown Noise… Or nature sounds before bed. Falling rain is a good sound to fall asleep to.
H.  Make Sure Your Room Is Dark and Cool… (The ideal temp for sleep is 65°F). To transition into sleep mode, don’t watch TV or go online for an hour before bedtime.
I.  Eliminate or Cover Up Any Sources of Light In Your Bedroom
Even the tiny blinking ones and be sure to have black-out blinds over your windows. Complete dark allows melatonin production from being disrupted – melatonin helps you sleep.
4. Play!
A New Zealand study found that we are 82% more productive and experience improved sleep after vacation.  It also showed that enjoyable activities improve immune function, while stressful ones depress immune function.
Many of us feel guilty taking time away from family or job responsibilities for social interactions, but in reality it is much needed for our health and well-being and will ultimately make us better parents and coworkers.
So go spend time with your friends and take time for yourself – you family and body will thank you for it!
5.  Exercise the right way
Short burst sessions are much better than long boring cardio that damages joints, makes you retain fat, and accelerates aging.
Your body wasn’t made to endure long boring cardio. A recent article in the Journal of Strength and Conditioning Research found that: Cardio causes immense oxidative damage and a flood of free radicals to the body.
(Cakir-Atabek, H., Demir, S., Pinarbassili, R., Bunduz, N. Effects of Different Resistance Training Intensity on Indices of Oxidative Stress. Journal of Strength and Conditioning Research. September 2010. 24(9), 2491-2498.)
In truth, all exercises causes some form of oxidative stress, however when done for prolonged periods like with long boring cardio – the damage produces chronic inflammation throughout your body that causes damage to your organs and your skin – the result?  You look older.
Short Burst Exercise Sessions on the other hand will help you defy aging…
A study published by the Journal of Clinical Endocrinology and Metabolism showed a minimum of ten minutes of higher intensity exercise dramatically increased circulating HGH which promotes youth hormones, lean muscle building, and fat burning.
In addition to increased fat burning, increased HGH can help slow down and even reverse the signs of aging. Your skin, energy, and memory can all improve.  No more waking up each day to a new wrinkle on your face or loose saggy skin.
Another reason why my stronger boot camp sessions are no more than 30mins of intense work.
So here’s to looking younger and feeling younger.
Cheryl Pattyn
Cheryl Pattyn

Relief is HERE!

#FACT- The number one deadliest killer in the world is STRESS.
I have been a victim to this deadly killer many times and I am someone that’s willing
to take on more and more until finally my body starts to remind
me that enough is enough. (does this sound familiar?)
So how do we reduce your stress?
Usually when we discuss ways that we can reduce stress in
our lives, we talk about physical aspects like intense exercise,
scheduling regular massages, yoga or meditation, taking a hot bath, or even acupuncture.
Even though I believe in these methods to help reduce stress in our lives,
many times, it’s the emotional stress that’s the root cause. (kids, family, pets, co-workers, bosses)
Here are 3 VERY different ways to banish
emotional (and physical) stress in our lives.
Stress Banisher #1: Forgiveness
People who forgive, are happier and healthier
than those who hold onto resentment and anger – it’s exhausting to be mad and angry all the time.
STUDY #1: Showed that forgiveness improves cardiovascular
and nervous system function.
(“Campaign for Forgiveness Research” 2006)
STUDY #2: Showed forgiving people suffer from LESS illness
and people who hold onto resentment have more health problems.
(University of Wisconsin)
STUDY #3: Showed people who are taught how to forgive
become LESS angry, feel LESS hurt, are MORE optimistic.
Additionally, people who become more forgiving are more
Compassionate, self-confident, and they also experience—
you guessed it—LESS stress.
(Stanford University)
Want LESS stress in your life?
FORGIVE those who have wronged you and reconcile with
those you have wronged.
Stress Banisher #2: Gratitude
STUDY #4:  Keeping a daily gratitude
journal leads to an increased sense of well-being, better sleep,
more willingness to accept change…
And even helped lower symptoms of pain(1).
STUDY #5: A 2008 study on subjects who were grateful found
they were influencing their hypothalamus, which can have improve
sleep, reduce cravings, control appetite, and even banish stress(2).

The act of being grateful has also been shown to make your

brain release more of the neurotransmitter – dopamine…
The “happy hormone” that is also responsible for the creation
of new learning pathways.
That’s right.
Studies show that gratitude could just be the equivalent to the
ultimate magic pill for ‘happiness’ and stress reduction.
And ALWAYS remember to treat others with respect, gratitude and
forgiveness… we’re all in this together.
It’s the ONLY way to live unselfishly.
References:
(1) Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life, Emons and McCullough (2003)
(2) The Neural Basis of Human Social Values: Evidence from Functional MRI, Zahn et al (2008)
Cheryl Pattyn
Cheryl Pattyn

Tired??? Can’t Sleep??? Morning aches and pains???

Imagine how it would feel to wake up in the morning and jump out of bed like you already had a cup of your favorite coffee or tea…

Just imagine how it would feel to notice your aches and pains and morning grogginess have been erased from memory…

That you now have more energy, stamina and libido than you had a decade ago…

 

Adrenal Fatigue Can Be Crippling Your Health And Making You Older Without You Even Knowing

 

  • Do you find it hard to fall asleep at night…
  • Do you wake up feeling tired despite a full nights rest…
  • Do you have trouble losing weight…
  • Do you constantly feel bloated around your belly…
  • Do you have extreme tiredness after exercise…
  • Do you crave salty foods…
  • Do you suffer from low levels of depression or mood swings when stressed…
  • Do you deal with morning aches and pains…
  • Do you struggle in private with a weak sex drive…

 

There’s a good chance you might be silently suffering from this hormones’ damaging effects on your body. Making you believe it’s just stress or age that’s causing these problems.

The medical community has a name for this collection of symptoms. It’s called Adrenal Fatigue. Yet most doctors still refuse to accept its existence as evident in a recent article from The New York Times.1

Which is a big reason most physicians tend to overlook it—only treating the symptoms, never the root cause of the problem.

This problem isn’t just found in a few unlucky individuals.

Millions, are suffering the same damaging affects of Adrenal Fatigue throughout our country.

You might believe it’s normal to feel tired as you grow older…

That you’re supposed to have a low sex drive as you age…

And that your metabolism is supposed to slow to a snail-pace crawl…

Hogwash!

 

That’s why the impact Adrenal Fatigue has on your entire body cannot be taken lightly. It can run your life, health, and energy into the ground.

So with that being said, here’s a few more thorn in your side problems that adrenal fatigue can give you.

  • Asthma, allergies or respiratory complaints
  • Dizziness
  • Excess belly bloat
  • Poor digestion
  • Dry skin
  • Frequent urination
  • Joint pain
  • Weak or brittle bone
  • Loss of muscle mass and strength
  • Low blood pressure
  • Low blood sugar
  • Depression and memory loss
  • Odd weight gain
  • Plus more…

I’m here to tell you the constant stress, the low energy, the problems sleeping, the problems waking up and any signs of aging you might be dealing with can be fixed.

It doesn’t have to be this way!

Adrenal fatigue is something that can be treated, without a doctor and without medication.

How? By fixing the natural rhythm of an important hormone inside of your body. A hormone that protects you from the “stressors” of life.

Introducing Your Ancient Survival Hormone… Cortisol

Cortisol is known as the stress hormone of your body. It’s produced in your adrenal glands and regulates hundreds of actions everyday. When things are working perfectly, it helps normalize…

  • Your precious sleep wake cycle…
  • Your fat-burning metabolism…
  • Gives you effortless digestion…
  • Balances your stress levels…
  • Stabilizes your blood sugar…
  • Regulates electrolyte concentrations, especially sodium…
  • Helps fight off infections and disease…
  • Keeps your mood stable…
  • Plus much more…

To put things in perspective, when this hormone is balanced and working the way nature intended, your body is at it’s best.

You feel great, look great and have more energy than a 5-year old at Disney World. Life can throw you a curve ball and you’d still knock it out of the park.

However, there’s one big problem with cortisol. It’s delicate like a flower petal. It can easily be thrown out of sync with the rest of your body.

 

The Biggest Factor That Disrupts Your Cortisol Levels…Is Modern Day Society

 

Modern Day Society Is A Major Force That Drains Your Adrenal Glands – Disrupting Your Sleep, Killing Your Sex Drive, Swelling Your Belly, Clogging Digestion And Dampening Your Mood

 

Everything from what you eat, drink, to your job, and even your exercise program can all negatively impact your cortisol levels.

Indirectly giving you adrenal fatigue that erodes your health, ages you faster, and disrupts your body’s natural rhythm.

Even if you’re in tip-top shape, eat healthy, consume plenty of fruits, veggies and abstain from alcohol and smoking…

Society can cause your cortisol levels to go haywire like a computer infected with a virus. Plus, set off a domino effect of specific hormonal problems no matter if you’re a man or woman.

 

For example when your hypothalamus detects fatigue, it then signals your pituitary gland to secrete the hormone thyroxine. This hormone enters almost every cell in your body and boosts sugar burning and oxygen intake. This increases your body temperature and heart rate naturally.

When this system is not working properly…like when you’re dealing with adrenal fatigue. You can experience symptoms such as general weakness, extreme fatigue, muscle breakdown and weight gain.

That’s why it’s not your fault, it’s not your age and it’s not your genetics to blame for your nagging health problems and how you feel day in and day out.

Here Are 4 Ways Society Is Causing Adrenal Fatigue
And Secretly Damaging Your Health

 

#1 Excited Light That Disrupts Your Sleep:  iphonelight3

Everything from your smart phone, tablet, computer, T.V. and the lights in your home can disrupt your cortisol levels and throw a monkey wrench into your circadian rhythm. This is your body’s naturally 24-hour rhythm. It runs like a clock based on your surroundings and hormone levels.

It knows when to go to sleep and when to wake up based on these factors. When you’re surrounded by excess man-made light for 18 hours per day, it negatively affects this pattern in your brain.

Especially if you look at your phone or T.V. before going to sleep. This stimulates your central nervous system and brain. Tricking it into believing it’s daytime, when it’s really night.  Causing your body to pump out cortisol at the wrong time of day.

 

#2 Toxic “Health” Food That Damages Your Digestive System & Swells Your Belly Like Water Filling A Balloon: toxicfood3

Have you ever heard the saying you are what you eat? Well, it’s true. Food is a drug and most foods, even “health” foods negatively impact your health.They say life and death begins in the colon.

You must eat foods that are clean and devoid of toxic ingredients or else they’ll cause irritation inside the lining of your G.I. tract. Sort of what poison ivy does to your skin. This forces your adrenal glands to pump our cortisol.

Over time, this can lead to a breakdown in that lining leading to leaky gut syndrome, excess gas, constipation, I.B.S and even depression4 since most of the serotonin in your body is produced in your gut. This vicious inflammatory cycle drains your adrenal glands, causing them to prune up like a raisin.

 

#3 Dieting & Exercise That Kills Your Sex Drive: sexdrive3

Now before you say what the heck…let me say that exercise and calorie restriction at certain times is good for you. However, just like anything, too much can be bad for your health.

When you perform intense exercise multiple times per week and hop on a diet a few times per year, your body senses this as stress. Your fight or flight response kicks in and your adrenal glands pump out cortisol around the clock.

Remember, your body doesn’t know what you’re trying to accomplish. It’s just reacting to the stressors you’re placing on it. And too much cortisol can blunt the release of your sex hormones, weakening your sex drive and dampening your mood behind closed doors and underneath the sheets.

 

#4 Excess Caffeine Consumption: caffeine3

It’s estimated that over 100 million men and women drink coffee everyday in North America with 65% of that coming from the morning hours. However, too much is not good for your adrenal glands.

When you drink caffeine, your adrenals pump out cortisol. Excess caffeine or coffee can cause an overreaction. This is a big reason why you might NEED it in the morning just to get your day going and not uncommon with plenty of clients at the Functional Aging Institute.

However, if your adrenals are working perfectly and releasing cortisol at the correct times of day, like right when you wake up, you wouldn’t need a cup of Joe to get going.

In fact, that’s one of the main responsibilities of cortisol, to wake you up with a burst of energy. And coffee isn’t the only culprit—caffeine can be found in everything ranging from pain killers, ice cream, energy water, and breath fresheners!

 

 So How Can You Restore Your Sleep, Improve Digestion, Reduce Your Blood Pressure, Flatten Your Belly, Boost Your Sex Drive, And Improve Your Mood By Fixing This Ancient, Survival Hormone Inside Of Your Body?

 

Most clients believe they need to give up coffee or get more sleep in order to see results.

The answer is yes and no.

It’s not that easy or simple. You must attack this problem at multiple angles in order to be successful.

Adrenal Fatigue is something that happens overtime and is caused by modern day society.

 

So again it’s not your fault.

 

However, if you want to sleep better, have more energy, vigor, happiness, productivity, a higher sex drive, a faster metabolism and the ability to laser focus on tasks during the day then keep reading.

 

5 Simple Tricks To Start Helping Your Adrenals Today

#1 Take Vitamin C vitaminc1

This is the #1 vitamin you should be taking if you suffer from Adrenal Fatigue. There’s a direct relationship between how much cortisol your adrenal glands pump out to the amount of vitamin C in your system.

This is the quickest and easiest trick you can use starting today to give your adrenals the building blocks to produce cortisol and get back on track. Start with 2-3 grams per day or if you are unsure check with Vanessa Case, my go to RHN!

 

#2 Eat Salt seasalt1

There’s a big reason so many who suffer from adrenal fatigue crave salty foods. Overworked adrenals have a tough time producing the hormone aldosterone.

Aldosterone is an important hormone that helps regulate fluid levels and sodium/potassium concentrations, which impacts your blood pressure. When your aldosterone levels nosedive, the sodium in your blood stream is removed and urinated out causing you to crave salty foods.

The best way to remedy this issue is sprinkle some sea salt (not table salt!) on each meal. Don’t go overboard. Just enough and don’t reach for the table salt. It’s too heavily processed.

 

#3 Have Breakfast breakfast1

Do you skip breakfast? Or only have coffee? Stop. You need to eat breakfast. Why? Because it all goes back to your body’s circadian rhythm and when cortisol get’s released.

Cortisol levels peak in the morning around 8 a.m., which helps wake you up. By not eating breakfast in the morning, you’re allowing this “peaking” process to continue. Thus, throwing off your body’s rhythm and causing wild blood sugar fluctuations and mid-day energy crashes.

When you eat a meal with certain foods, you can blunt this response. Allowing your body to get back into balance. Giving you lasting energy throughout the day.  It can be as easy as a green smoothie or a meal replacement protein shake if the thought of food doesn’t sit well with your stomach or if time is an issue in the morning.

Check out: http://cpattyn.isagenix.com/ for the isalean shake that I use + the greens + the ionix

 

#4 Take Fish Oil fishoil1

According to the American Journal Of Clinical Nutrition, omega 3 fatty acids have a dose dependent effect on slightly reducing and regulating cortisol levels influenced by mental stress.

This is very important if you’re always on the go with family and balancing a job or career. It can weigh heavily on your mind, which again, causes your body to pump out cortisol to deal with this internal stress.

Shoot for 10 grams of fish oil per day or make sure to eat wild caught fish at least 3x per week. Also stay away from flax seeds (unless you need the fibre) since your body has a hard time converting this type of omega-3 fatty acid into useable form.

Not sure where to get your fish oils??? Isagenix’s has you covered there too!

 

#5 Laughlaugh1

Really? Laughter can help? Yes it can. According to Berk, Tan, et al, and published in the American Societies For Experimental Biology, laughter can be a secret weapon against combatting adrenal fatigue.2

Even the perception of a happy event like vacation or a night out with friends were shown to blunt the release of the stress hormone cortisol in test subjects while boosting their immune system.

 

So there you have it!  The causes and solutions to your adrenal fatigue.  If you are not sure if you have adrenal fatigue you can go to your doctor or give Vanessa Case a call and talk to her.  If you are looking to access the Isagenix product line for your omegas, greens, smoothies etc then just message me back and I will hook you up!

 

1. Rehmeyer, Julie. “A Disease Doctors Refuse to See.” The New York Times. The New York Times, 24 Feb. 2015. Web. 12 Apr. 2016.

2. “Cortisol and Catecholamine Stress Hormone Decrease Is Associated with the Behavior of Perceptual Anticipation of Mirthful Laughter — Berk Et Al. 22 (1): 946.11 — The FASEB Journal.” Cortisol and Catecholamine Stress Hormone. The FASEB Journal, 2008. Web. 12 Apr. 2016.

Cheryl Pattyn
Cheryl Pattyn

Do You Sleep Naked???

Do You Sleep Naked??

The following are five reasons to consider ditching the pj’s for your birthday suit!

1. It may encourage greater intimacy

Perhaps the most obvious reason to sleep naked is that it may help to amplify the intimacy and excitement between you and your partner. Not only can sleeping naked next to your loved one be exciting, it can also release oxytocin, often referred to as the “love hormone.”

A 2009 study published by the Swedish University of Agricultural Sciences, Uppsala, Sweden, had the following to say about oxytocin:

“Oxytocin can induce anti-stress-like effects such as reduction of blood pressure and cortisol levels. It increases pain thresholds, exerts an anxiolytic-like effect and stimulates various types of positive social interaction. In addition, it promotes growth and healing.”

So, the release of this hormone can be beneficial to not only your relationship, but also your health!

2. It can keep you cool

Have you ever noticed how difficult it is to sleep when it gets too hot? That’s because the core temperature of your body needs to be cool in order for you to sleep well. The optimal room temperature for sleep is between 60 and 70 degrees Fahrenheit. Any warmer than that, and your body may not be able to cool as much as it needs to for truly restful sleep.

One great way to cool down is to ditch the clothes! Then, all you need is a light blanket — or even a sheet — and you’re good to snooze!

3. It may help relieve insomnia

A body of research is finding that regulating sleep temperature may bring some relief to sufferers of insomnia. According to Dr. Cameron Van den Heuvel, a research fellow involved in a 2009 study of body temperature and sleep performed by the University of South Australia’s Centre for Sleep Research:

“Temperature regulation is a significant factor in each of the two types of insomnia. The difference is when the insomnia occurs. People with sleep onset insomnia have difficulty initiating sleep at the beginning of the night, taking two to four hours each night in the worst cases; while people with sleep maintenance insomnia fall asleep easily but have trouble staying asleep, waking up multiple times during the night… In both types of insomnia, sleep is not restful and sufferers are tired during the day.”

Dr. Van den Heuvel adds:

“Studies of sleep onset insomniacs show that they consistently have a warmer core body temperature immediately before initiating sleep, when compared with normal healthy adults. This results in a state of heightened arousal that prevents them from falling asleep when they go to bed, probably because they have to wait for their bodies to lose the heat that’s keeping them awake. We’re only talking about a half to one degree but that small temperature change can result in significant differences in arousal between insomniacs and people without sleeping problems.”

Based on this research, it may be worth shedding your clothes, as well as that heavy blanket, if you struggle with insomnia, or have any difficulty falling asleep at night.

4. It can help relieve stress

Not only can sleeping naked boost oxytocin levels, it can also help to relieve stress by lowering cortisol levels. Cortisol is a hormone commonly referred to as the “stress hormone,” and when levels are chronically spiked, health problems can arise, such as a propensity towards high blood pressure, weight gain, and a compromised immune system.

 

During the night, cortisol levels naturally lower, and then rise again to prepare you for wakefulness. However, if sleep is cut short, they may not have time to lower again before you wake up. For this reason, making sure that you get enough sleep is key, so that your cortisol levels have time to go down before you wake up — one sign of a good night’s sleep.

As mentioned before, one way to promote this is to keep your body cool — hence sleeping naked.

5. It can keep you looking and feeling young

During sleep a variety of growth hormones, as well as anti-aging hormones such as melatonin, are released. These hormones serve to keep us looking and feeling young. To encourage the optimal release of these growth hormones, we need to get those seven to eight hours of sleep.

And again, sleeping naked couldn’t hurt — and may help a lot!

In addition to the above-listed benefits, sleeping naked lets your skin breathe, so you may be less susceptible to heat rashes and skin breakouts, and it may lower the chance of women developing a yeast infection, as the vagina is kept cool and dry. Also, it means less laundry — and who needs to do unnecessary laundry!

Even if it seems odd, try ditching the pajamas for a few nights, and see if you sleep better! You may be surprised!