Why I Never Come Unstuck at Social Events

Why I Never Come Unstuck at Social Events

I have met literally thousands of people at parties, business functions and other social events over the years and the one thing that has struck me over and over again is just how little self-confidence many people seem to have. I have witnessed everything from slight nerves spoiling a person’s chances with a member of the opposite sex to complete meltdowns when a man or woman just couldn’t deal with the attention they were receiving at a big get together. Personally, I never feel nervous when attending important functions, whatever their nature, and I attribute this to my planning rather than to any genetic gift from the universe.

Could Crest 3D White Strips and Expensive Aftershave Help You?

There are just two main products I use in preparation for a big social or business event but these two things completely change the way that I feel about myself and how others view me too. Before you click the back button on your browser because you just don’t believe it could possibly be that easy, bear with me and give yourself a chance.

  • Expensive Aftershave – I don’t like spending money on toiletries; I’m a man and frankly I think it’s a little girly to spend too much cash on such things. I’m also well aware that this may make me sound like a Neanderthal to some readers but I blame it on the environment in which I grew up. Nevertheless, I make an exception where aftershave is concerned, for one very good reason. Cheap aftershave smells appalling and you would do better to use rubbing alcohol on your face before you leave for a party than to splash on something that cost less than a fiver at your local discount store. If you smell nice, you will feel great and others will react very positively to your presence so please spend a little money and get yourself a quality aftershave from one of the big name designers.
  • Dental Whitening Strips – Now, I don’t believe in dropping brand names when I write my blog posts because it always looks suspicious to the casual reader. I didn’t mention any particular brand of aftershave because I have tried quite a few and they all worked very well for me. With fragrances, it’s mainly down to personal preference once you pass a certain price point. However, I’ve only tried two different teeth whitening products: the first was one of those toothpastes with lots of tiny bits in them and it felt like I was brushing my teeth with my wife’s facial scrub; the second was Crest 3D white strips – I think it was the Professional Effects ones I tried that first time – and they were simple, easy and very effective.

You can try any kind of dental whitening strips you like. If they work as well as the ones I’ve tried, your self-confidence at social events will go through the roof. Coupled with a nice aftershave from Ralph Lauren or Hugo Boss (woops, there I go again!), you’ll be on to a winning formula.

Lovella Tatom / January 15, 2016 / Lifestyle

Suffering from Plantar Fasciitis? Here’s How to Select Your Footwear

foot anatomyWhen your heels are hurting so much that all you want to do is lie down and scream, fashionable footwear will probably be the very last thing on your mind. All you will want to do is to find a pair of boots or shoes that will help to relieve the pain you are feeling and enable you to walk comfortably once again. Fortunately, it is possible to find footwear that not only looks good but that is kind to sufferers of plantar fasciitis as well. A good place to start is by checking out articles on specialist footwear sites such as Boot Bomb’s boot buyer’s guide for 2016 but in the meantime, if you want a little help to get you started in the right direction, the information below should be of interest.

What to Look for in Your New Shoes

There are some physical factors that make certain people more prone to plantar fasciitis than others but the type of shoes you wear can make a big difference too.

1. Low Heels – The less height differential between your toes and your heels when you are walking, the better. In addition to aggravating your foot condition, high heels can cause other problems such as lower back pain and weak pelvic floor muscles. It is not really necessary for any woman to listen to somebody telling them that high-heeled shoes are bad for their feet though: if you have walked more than 2 or 3 steps in a pair, you already know this to be the truth.

2. Cushioned Midsoles – A pair of shoes with a cushioned midsole will absorb some of the impact when you are walking and running on hard surfaces, which can provide much needed relief for those who are suffering from inflammation and pain in the planta fascia ligament. Boots and shoes designed for the more mature lady who likes to exercise, such as walker shoes for women over 50, usually have cushioned midsoles and other useful features that make then suitable for sufferers of plantar fasciitis.

3. Solid Heel Cups – If you choose a pair of boots or shoes that have solid heel cups, you will find that they make it much easier for you to keep your heel nice and steady when you are walking. If your heel slips from side to side or moves toward the front of the shoe while walking, even just a little, you should look for another pair as this movement could make your condition worse.

You might think that any shoes that meet all of the above criteria and are fashionable as well will cost an absolute packet but fortunately you are mistaken. If you shop around online, you can find plenty of retailers who specialise in good quality shoes for plantar fasciitis sufferers, which just happen to be stylish and fashionable too. Don’t settle for second best and don’t pay a fortune for your new footwear; keep looking and you will find what you want at a reasonable price.

Lovella Tatom / November 2, 2015 / Uncategorized

Fitness and Health to Office Workers

Image result for Fitness and Health to Office WorkersOffice people are more likely to practice unhealthy lifestyle. They have all the reasons to sit the whole of day doing paper works, not even minding if they have eaten the right meal, they won’t even remember when was the last time they do a 20-minute walk if they’ve done that at all. Having an office work that requires sitting in front of your computer should not deprive you for a simple exercise like standing and walking for a moment.

I’m gonna point some simple things you could do to be fit even while in the office:

There are a lot of reasons for you to stand. Instead of calling the janitor to clean your scrap papers or empty cartridges, you may want to pick them yourself and walk towards the trash can (don’t put the bin beside your chair, it is not helping you at all). Putting the receiver a little distance from your desk is a good thing too, when it rings, stand and pick them up yourself, and never put that receiver just beside your monitor. If you want a paper signed by your supervisor, stand and hand her yourself and not the liaison to do it. Simple additional chores like these Image result for Fitness and Health to Office Workersmentioned should be the smallest factor but the only way you could have a chance to at least stretch your body.

There are a lot of reasons to walk a distance. Being in the office, depending on your job role demands that you stay on your desk up to at least lunch break. Take that chance to walk down the canteen and not sending someone to bring in your food. Having a car just the same should not hinder you for a little walk. Park your car in a distance where you could have at least a  5 minutes walk or so.

Take the stairs. Using the elevator for me is for emergency purposes if you should agree with me. The chance to exercise by the stairs should not be ignored, unless you are beating time, even your office is on the 5th floor, the stairs is giving you the chance to be fit.

Plan your food. Make sure you are following a balanced diet, eating just anything served in the office might put you into health risk, don’t just eat the biggest hamburger because everybody does, your work should not allow you to skip any meal either.

Making yourself fit and healthy is a big factor to cognitive health, proper judgement and  a good working ethics.

Lovella Tatom / October 12, 2015 / Fitness, Health

Lifestyle Changes Helped Me Stop Taking Heartburn Medication

Lifestyle Changes Helped Me Stop Taking Heartburn MedicationAmanda Tiberi, 23, was diagnosed with heartburn and a hiatal hernia when she was just 19, and thought she was doomed to a lifetime of pills and potential side effects. She was prescribed a daily dose of Nexium, but took matters into her own hands. Tiberi, a marketing coordinator who lives in Westchester, New York, cut back on foods that triggered her symptoms and began exercising and losing weight. She was soon able to give up the medication—and get back her life.

I have always struggled with digestion issues, but it was during my sophomore year of college that I started to experience serious heartburn. I would frequently have a burning feeling in my chest, or I would throw up after eating certain foods.

I ignored it at first, thinking it was just a little indigestion from something I ate. Eventually I saw a gastroenterologist and began self-medicating with over-the-counter drugs such as Tums—except I would need to take at least five tablets at once to make the burning dissipate. (The directions say to take only two to four at a time.)

One day, I had a pain so sharp in my upper stomach that I couldn’t get off the bathroom floor. I finally realized my problem was serious. My parents immediately took me to the hospital, where my gastroenterologist decided I should have an endoscopy to check for damage to my stomach and esophagus.

During the procedure, a tiny camera attached to a thin, lighted tube was threaded down through my esophagus so my doctor could see what was going on. He diagnosed me with a hiatal hernia: This meant that part of my stomach was bulging up through my diaphragm and into my chest. This is not that uncommon, but it is not typically found in 19-year-old-girls—part of the reason I was not diagnosed sooner. I was shocked and terrified that heartburn had harmed my body at such a young age.

When my doctor saw the hernia, he immediately prescribed Nexium, a proton pump inhibitor that stops the stomach from producing too much acid. I asked if there were dietary changes I could make to alleviate my symptoms, but he told me to keep eating the foods I normally ate and the medication should work just fine.

Lovella Tatom / September 6, 2015 / Lifestyle

The Cardio Fat Loss Plan

The Cardio Fat Loss PlanCardio always appears to be the solution to burning fat. That’s what runners will tell you.

Talk to someone that lifts weights and they’ll tell you to move those weights faster or to perform intense intervals.

It might sound simple, but that sums of the great cardio debate: The slower, longer steady state approach (sometimes referred to by researchers and internet scientists as LISS) versus the shorter, high intensity plans (HIIT).

So what’s the right cardio for you? The answer isn’t necessarily as black and white as you might think, but in less than 5 minutes we can teach you a more efficient way to burn the most fat.

The Difference between HIIT & LISS

HIIT stands for High Intensity Interval Training, which consists of short sprint intervals coupled with low-moderate intensity work. An example of this would be a 10 to 30 second sprint followed by a 3 to 5 minute steady pace walk to cool down and bring your heart rate back to normal and then repeating it.

LISS stands for Low Intensity Steady State cardio, which consists of low-to-moderate intensity work. An example would be walking on the treadmill or riding the bike while holding a conversation. (We tend to see a lot of this at commercial gyms.)

The Burn: What You Really Want

We love science and as complicated as it might seem sometimes, researchers have made it increasingly easy for us to figure out exactly how we should be spending our time in the gym. You see, two tests in particular paint an interesting picture: lactate threshold (LT) and anaerobic threshold (AT). The LT and AT are extremely powerful predictors of performance in aerobic exercise (cardio).

There are 2 ways your muscles can burn glucose (blood sugars): aerobic (with air) and anaerobic (without air). For example, long bouts of LISS cardio are considered aerobic work, while weight training or HIIT cardio can be classified as anaerobic work.

The AT and LT are a great test for HIIT and LIIS cardio because it provides a great predictor of which type of work produce ATP. (Adenosine Triphosphate) It’s best to think of ATP as a quick burst of energy whenever you contract your muscles. (For example, every time you do a bicep curl you receive a surge of ATP).

HIIT produces better changes in exercise capacity as opposed to LISS cardio. High intensity training will hit the AT and LT, and that’s what causes your body to experience metabolic changes. When you are doing LISS, you are considered below the AT and LT.

Translation: When performing HIIT style workouts you’re improving your metabolism. And when that happens you can expect more fat loss over time.

Changing Your Metabolism with Cardio

Even though genetics play an important role, you can “convince” your metabolic to change…if you force it. The easiest way is to increase muscle mass and your muscle’s oxidative capacity. Your muscles have these energy producing units called ‘mitochondria’ and this is where ATP are made and fats are burned.

The more mitochondria you have and the more active they are the greater oxidative capacity you have for fat loss. HIIT increases mitochondrial capacity and you actually increase the amount of mitochondria you produce.

Studies show that you achieve greater fat loss through high intensity training because of the increase in oxidative capacity. Whereas with LISS you’re only burning calories at that precise moment, there’s no 24 hour energy expenditure (boost in metabolism) and it hurts you down the line because your body adjusts to it and you end up needing more and more to lose fat.

In other words, when you crank up the intensity you’re actually changing your muscle’s metabolism, thereby boosting your caloric burn because you increase the mitochondria density of your muscles.

While it sounds great on paper, here’s what you must realize: HIIT isn’t a walk in the park. (Literally.) You must make your body a little uncomfortable (but not painful) because you’re pushing your body to an extreme.

Slow Cardio Is Not Bad. It’s Misunderstood

Your body is very adaptive. We tend to see a lot of people doing hours and hours a week of LISS and according to calculations they should be losing pounds, but they don’t see changes because their metabolism adjusts to low intensity exercise.

If you do LISS all the time, you’re basically trading calories in and calories out and you can cut these same calories through diet and still get the same effects. Let’s put it another way: Say you burn 200 calories during 30 minutes of work on the treadmill.

That’s a good workout, but the caloric deficit is just 200 calories. If you wanted, you could cut out 200 calories through carbs or fat and basically get the same effect as opposed to receiving a 24-hour metabolic boost through HIIT cardio.

A study conducted by Wilson et al. from the University of Tampa, FL, found that when you add in LISS you experience a temporary boost in weight loss. Subjects lost a couple of pounds the first week and after that they lost nothing. This happened because their metabolism completely adjusted and that became their new set point to what they had to do just to maintain.

Maybe more importantly, the research suggested that steady state cardio with a low calorie diet is not ideal for fat loss and could cause muscle loss.

You see, with lower intensity cardio your metabolism becomes adjusted to the pace and you constantly have to do more and more to receive similar results. In that way, it’s almost like a drug. Your body creates a tolerance and you need higher and higher doses just to create the same effect.

Even worse? Oftentimes those people doing cardio to lose fat are also on a low-calorie, low-carb diet. When this happens, you’re body doesn’t have much stored glycogen (the carbs you store in your muscles) so your body goes searching for other sources of energy.

One of those energizers? Protein. And when that happens, you might start tapping into your muscle stores, which isn’t exactly what you want to do on a fat loss plan.  Just to prove the point, in the same study by Wilson et al, people who did slow steady state cardio lost more muscle than those who performed the high intensity intervals.

Creating Your Cardio Fat Loss Plan

What does it all mean? On the surface, it might appear that you should only do high intensity cardio, but that’s not completely accurate.

For fat loss, HIIT workouts will definitely have more bang for you buck, but lower intensity cardio also plays an important role in developing your different energy systems, helping with cardiac health, and even promoting recovery from sore muscles. We’re big believers in combining both high and low intensity cardio. Here’s a checklist why:

  • You can’t do HIIT 5 to 6 days a week because eventually it will have a negative impact on your weight training and it’s too much stress on your central nervous system. Imagine driving your cardio at its max speed every day. The engine would burn out. Your body works in similar ways.
  • Many people have legitimate orthopedic, cardiac, and even psychological reasons to avoid HIIT, so LISS is their only option
  • HIIT could be dangerous if not used right and could lead to injury

There’s also another X-factor: your mind.

Some people have trouble pushing themselves to the max, and thus HIIT cardio becomes something that’s not enjoyable and not performed. It might sound like an excuse, but for anyone that’s worked with clients it’s a real barrier. The goal is not to force action, but instead try to offer the best solutions.

HIIT is quicker, proves to be more effective for fat loss, creates metabolic changes, improves body composition, and helps with muscle retention—but everyone can’t do it. LISS is safer, but takes twice as long to accomplish similar goals and has physiological limitations in terms of metabolic changes.

Better Fat Loss Solutions

If you’re looking for diet and fitness help, learn how you can work one-on-one with a Born Fitness coach to create your own personalized plan. Learn more here.

Lovella Tatom / August 7, 2015 / Fitness, Lifestyle

Healthy Eating and Nutrition for the Whole Family

Healthy Eating and Nutrition for the Whole FamilyProviding the family with healthy and nutritious meals is on all of our to do lists but this goal can often feel overwhelming and unattainable in the face of daily responsibilities and overwhelming schedules. Luckily, with a little bit of organization and some planning ahead, your family will be on the path to collaboratively creating a lifestyle shift that will positively impact you all in years to come!

Here are some of my tips for creating simple and significant change in your family’s eating habits:

Commit to Eating Whole Foods

Whole foods are foods that are as close to their natural form as possible. They haven’t been refined or processed and are free from artificial substances. Examples of whole foods are, fruits, vegetables, legumes, nuts, seeds and grains. A good hint to keep in mind is that whole foods don’t have ingredients, they are the ingredients. Make a commitment to eating whole foods whenever possible — this is one of the most important changes you will make in your family’s food choices.

Create a Weekly Menu

Save time in the kitchen by taking 15 minutes each weekend to create a healthful menu for the upcoming week. This is a good opportunity to use all of those recipes that you have been collecting. Commit to introducing two new whole foods into each weeks menu to keep things fresh and to integrate the different health benefits of a wide range of foods.

Make a Shopping List

Based on your weekly menu, make a shopping list of ingredients and amounts needed for the week. It’s so easy to get side tracked at the supermarket and end up in the ice cream isle — it happens to all of us. Instead, focus on your prepared list to help keep you on track. It is possible to make just one trip to the supermarket for the week instead of making a mad dash every day after work. This tip is sure to save you a great deal of time, energy and money.

Select a “Meal Prep” Day Each Week

Setting up a day for preparing your ingredients is another helpful shortcut. This day will be dedicated to washing your produce, chopping your veggies, cutting up fruit for morning smoothies, marinating your meats, boiling quinoa and preparing other favorites. Store these all in air tight containers and organize them in the fridge for easy access each evening as you begin your cooking adventures.

Invite Your Kids Into the Kitchen

The sooner you get your kids in the kitchen, the healthier their relationship will be with food and eating. They will also learn at a young age that THEY can make healthy choices and independently create foods that are pleasing to them. Cooking and experimenting together in the kitchen is a bonding experience for the whole family.

Eat One Meal Together Each Day

It’s true that a family that eats together, stays together. Sharing a meal as a family has so many incredible benefits for children’s overall physical and emotional well-being. The family conversation around the dinner table is a great opportunity to communicate and connect with our children while promoting nourishment for the mind and the body.

Use one or all of these suggestions to start your family’s health journey, Remember that creating lasting change is a process so move at your own pace and enjoy the many benefits that come with creating more health in your home.

Lovella Tatom / July 28, 2015 / Family, Health