Category: Health

Health

The Risks of Taking Ozempic for Weight Loss: What You Should Know

by allyfitatlLeave a Comment on The Risks of Taking Ozempic for Weight Loss: What You Should Know
The Risks of Taking Ozempic for Weight Loss: What You Should Know

In the quest for achieving quick weight loss, many are now turning to various methods and medications. Initially developed to treat type 2 diabetes and regulate blood sugar levels, Ozempic is also approved by the FDA as a prescription drug for weight management and is more popular than ever due to celebs and social media promoting the quick effects. However, it’s important to be aware of the potential risks associated with taking Ozempic for weight loss.

Here are just a few health risks and issues to be concerned about:

  1. Gastrointestinal (GI) Issues

Ozempic belongs to a class of medications known as GLP-1 receptor agonists, which work by slowing down digestion and reducing appetite. Unfortunately, these medications can cause GI side effects like nausea, diarrhea, and vomiting. These symptoms can be severe and may lead to dehydration or electrolyte imbalances if not managed properly.

2. Pancreatitis

There have been reports of pancreatitis (inflammation of the pancreas) in patients taking Ozempic. Symptoms include severe abdominal pain, nausea, and vomiting.

3. Thyroid C-Cell Tumors

Animal studies have shown an increased risk of thyroid C-cell tumors in rodents taking Ozempic. Although this risk has not been confirmed in humans, it is essential to discuss this potential concern with your healthcare provider, especially if you have a personal or family history of thyroid cancer.

4. Hypoglycemia

Ozempic can also affect blood sugar levels, potentially leading to hypoglycemia (low blood sugar). This is especially important for individuals who are not diabetic and may not be monitoring their blood sugar regularly.

While Ozempic may offer weight loss benefits, it is crucial to consider the potential risks associated with its use. It’s too early to know what the long term effects of taking this drug is. Before starting any medication, including Ozempic, it’s important to have a thorough discussion with your healthcare provider to understand the potential side effects, assess individual risks, and determine the best course of action for achieving your weight loss goals. Remember, maintaining a healthy lifestyle, including a balanced diet and regular exercise, remains the cornerstone of long-term weight management.

xo,

Ally

Health

The Truth About Body Dysmorphia Disorder

by allyfitatlLeave a Comment on The Truth About Body Dysmorphia Disorder
The Truth About Body Dysmorphia Disorder

Do you know someone with body dysmorphia or feel like this is a condition you’ve been dealing with your entire life?  If so, keep reading…

Body dysmorphia is a mental health disorder that causes a person to have a distorted view of their body. They may see their body as larger or smaller than it really is and feel extremely self-conscious and anxious as a result. If you or someone you know is struggling with body dysmorphia, it is important to seek professional help. However, there are some things you can do on your own to help manage the symptoms.

Individuals with body dysmorphia often spend a significant amount of time checking and comparing their appearance to others, seeking reassurance from others, or trying to hide their perceived flaws. They may also engage in behaviors such as excessive grooming, skin picking or cosmetic procedures in an attempt to “fix” their perceived imperfections.

Body dysmorphia disorder (BDD) affects individuals of all ages, genders, and backgrounds, and it can lead to significant social, occupational, and academic impairment. It can also combine with other mental health conditions, such as anxiety and depression.

Here are a few tips on how to overcome BDD:

  1. Challenge negative thoughts: Body dysmorphia can cause you to have persistent negative thoughts about your body. Challenge these thoughts by reminding yourself of the facts. Ask yourself what evidence supports your negative thoughts and what evidence contradicts them. Write down the evidence on a piece of paper and carry it with you.
  2. Practice self-care: Take care of your body by eating well, exercising regularly, and getting enough sleep. Try to focus on the positive aspects of your health, such as feeling strong or being able to run a mile without getting winded.
  3. Avoid comparisons: It can be tempting to compare your body to others (especially on social media), but this can make body dysmorphia symptoms worse. Try to focus on your own progress and avoid comparing yourself to others.
  4. Seek professional help: A mental health professional can help you manage the symptoms of body dysmorphia and work with you to develop a plan for recovery. Therapy can help you learn to challenge negative thoughts and develop a more positive self-image.
  5. Find support: Connect with friends and family who are supportive and understanding. Join a support group or online community where you can talk to others who are going through similar experiences.
  6. Practice mindfulness: Mindfulness is a technique that can help focus on the present moment and reduce stress and anxiety. Try practicing mindfulness exercises, such as deep breathing or meditation, to help manage symptoms of body dysmorphia.

To sum it up, BDD is a serious mental health disorder that can have a major impact on a person’s life. However, with the right support and tools, it’s possible to manage the symptoms and live a fulfilling life. Remember, recovery is a journey and progress is possible with time and effort.

For more information about body dysmorphia disorder or to find a treatment center near you visit: https://bddfoundation.org

XO,

Ally

Health, Nutrition

Popular Diets Debunked

by allyfitatlLeave a Comment on Popular Diets Debunked
Popular Diets Debunked

In today’s society, there are countless diets that claim to be the answer to our weight loss woes. However, with so many options available, it can be difficult to determine which diets are worth trying and which are just fads. In this blog, we will discuss some of the most popular diets and analyze why they do or do not work.

The Ketogenic Diet

    The ketogenic diet is a low-carb, high-fat diet that has gained a lot of popularity in recent years. The goal of this diet is to put your body in a state of ketosis, where it burns fat for fuel instead of glucose. Many people have had success with this diet, particularly in terms of weight loss. However, there are some potential drawbacks to consider. For example, the high-fat nature of the diet can be difficult to maintain, and it may lead to an increased risk of heart disease in some individuals.

    The Paleo Diet

    The paleo diet is based on the idea that we should eat like our ancestors did during the Paleolithic era. This means avoiding processed foods and focusing on whole, natural foods like fruits, vegetables, and lean meats. While this diet has been shown to have some health benefits, such as improved blood sugar control and reduced inflammation, it may not be sustainable for everyone. Some people may find it difficult to give up certain foods, such as grains and dairy, and may miss out on key nutrients as a result.

    The Mediterranean Diet

    The Mediterranean diet is based on the traditional eating habits of people living in countries bordering the Mediterranean Sea. It emphasizes plant-based foods, such as fruits, veggies, whole grains, and nuts, as well as healthy fats, like olive oil and fish. This diet has been shown to have numerous health benefits, such as reduced risk of heart disease and improved cognitive function. One reason for its success may be its emphasis on whole, nutrient-dense foods, rather than strict restrictions.

    The Atkins Diet

    The Atkins diet is a low-carb, high-protein diet that has been around since the 1970s. It involves cutting out carbohydrates and replacing them with protein and fat. While this diet has been shown to be effective for weight loss, it may not be sustainable in the long term. Additionally, the high levels of saturated fat in the diet can increase the risk of heart disease and other health problems.

    The Vegan Diet

    The vegan diet involves cutting out all animal products, including meat, dairy, and eggs, and relying on plant-based foods for sustenance. While this diet can be very healthy if done correctly, it may be difficult for some people to get enough protein and other essential nutrients without animal products. Additionally, it may not be sustainable for everyone, as some people may miss certain foods and find it challenging to maintain the diet in social situations.

    Overall, the success of a diet will depend on many factors, including individual preferences, lifestyle, and health goals. While some diets may work well for certain people, they may not be sustainable or effective for everyone. Before starting any diet, it is important to speak with a healthcare professional to ensure that it is safe and appropriate for your individual needs. Additionally, it is essential to focus on a balanced, nutrient-dense diet that includes a variety of whole foods to ensure optimal health and well-being. In the end, being healthy AND happy is #1 so do what’s best for you!

    XO, Ally

    Health

    Sticking with New Year’s Resolutions: 10 Proven Strategies to Achieve Your Goals

    by allyfitatlLeave a Comment on Sticking with New Year’s Resolutions: 10 Proven Strategies to Achieve Your Goals
    Sticking with New Year’s Resolutions: 10 Proven Strategies to Achieve Your Goals

    We are one month into the New Year…are you sticking with your New Year’s Resolutions?  Statistics show that most people have already dropped their New Year’s resolutions by the end of January!  Don’t let that be you. With the right approach and some dedication, you can turn your resolutions into realities.  Here are 10 proven strategies for sticking to your New Year’s Resolutions.

    1. Set specific, achievable goals: This is the FIRST step to sticking with your goals! Rather than making vague resolutions like “I want to be healthier,” think about what that means to you and set specific goals. For instance, “I want to exercise for 30 minutes a day, 5 days a week.”
    2. Break down larger goals to smaller, manageable tasks: When you set larger goals, they can seem way too overwhelming and unachievable. Instead, break them down into smaller tasks.  For instance, if your goal is to exercise more, start with just 10 minutes a day and gradually increase the tie you spend working out.
    3. Create a timeline or deadline for each goal: Having a deadline can help you stay motivated and on track. There is a clear endpoint which makes it easier to stay focused on your goal.
    4. Hold yourself accountable and track progress regularly: Keeping track of your progress is a great way to stay accountable and motivated.  Use a journal or app to track your progress and see how far you’ve come and how much farther you must go!
    5. Celebrate the small victories: It’s important to celebrate your successes, no matter how small they may be.  When you reach a milestone, take a moment to acknowledge your hard work and give yourself a pat on the back.
    6. Surround yourself with supportive friends and family: Having a supportive team around you will make a HUGE difference and help you stick with those resolutions.  Find friends and family members also working on their own goals and support each other along the way.
    7. Do not set unrealistic expectations: Be FLEXIBLE! When expectations are set too high, it’s easy to get discouraged and give up on your goals.  Instead, be flexible and adjust your goals as needed
    8. Stay motivated through positive self-talk and visualization: These are powerful tools for staying motivated.  Build confidence and stay more energized through these techniques!
    9. Seek help and support when needed: Sticking with New Year’s resolutions can be challenging, but you don’t have to do it alone!  Seek help and support from friends, family or a professional.
    10. Keep perspective and remember the reasons behind your resolutions: When you focus on the reasons behind your goals, it’s easier to stay motivated and dedicated.

    While it’s easy to make resolutions and goals, now’s the time to put in the work to make them happen!  You’ve got this!

    XO,

    Ally

    Health

    Self-care is NOT Selfish!

    by allyfitatlLeave a Comment on Self-care is NOT Selfish!
    Self-care is NOT Selfish!

    Now that we’re well into the New Year and busy with work, kids’ activities, home life and everything else in between, do you feel like self-care is the LAST thing on your list (or even non-existent)? 

    If your answer is YES, we have a problem!  It’s time to prioritize and really re-evaluate your lifestyle your busy schedule so there is more YOU time!  You’ve probably heard this before, but if you can’t take care of your own health and well-being, it’s impossible to give your BEST self to others. 

    Here are 10 tips on how to give yourself some extra self-care during busy days:

    1. Wake up early and start the day with a few minutes of mindfulness or meditation.
    2. Set aside a specific time each day for self-care, such as reading a book, taking a bath or going for a short walk.
    3. Take short breaks throughout the day to breathe deeply and recenter yourself.
    4. Prioritize sleep and make sure to get enough rest each night.
    5. Plan your meals in advance and make sure to eat health and nourishing foods throughout the day.
    6. Schedule regular exercise during your day.  Block time out on your calendar (like you would for a meeting) and never cancel on yourself!
    7. Make time for regular hobbies and interests that bring you joy.
    8. Set boundaries with your work and personal life to avoid burnout (I know we’re all guilty of this one).
    9. Get outside and spend time with nature whenever possible!
    10.  Practice gratitude and focus on the positive aspects of your life.

    It’s important to remember that self-care is not selfish, but necessary in order to take care of yourself so you can take care of others and perform at your best.

    I’d love to hear self care habits you have for yourself!  Leave a comment on this post to share.

    In good health,

    ~Ally

    Health

    Back to School, Back on Schedule!

    by allyfitatlLeave a Comment on Back to School, Back on Schedule!
    Back to School, Back on Schedule!

    If you’ve been following along with me in my Instagram stories, you know that I’ve had a crazy busy and transitional summer! We moved homes in May, went through (what seemed like) endless renovations in our new house and my son Apollo started his second-grade year at a new school this past week.  Apollo was with me almost 100% of the time during summer aside from a few short camps, which means we were all out of a regular routine for the past few months.

    Now that the new school year has begun, we are all finally getting back into a more consistent routine and healthier habits. Who’s with me????

    Here are four quick tips to get the back into a healthy routine again:

    1. Go to bed earlier– If you’re like me, we are transitioning back to going to bed earlier and setting the alarm clock to wake up at 6AM. This is probably one of the most challenging for my family since my husband and son are both night owls.  Make a commitment as a family (not just the kids) to do this and in the end, everyone will feel less groggy and tired in the AMs. If you can, keep this routine going on the weekends as well!
    2. Meal Prep– I’ve talked about this in previous posts, but it is so important to plan family meals ahead of time!  As a family, we did stay on track this summer with “meal prep Sunday” and grilled chicken and veggies every Sunday to have ready-to-eat during the weekdays. This takes so much time and pressure off deciding what to each each day! For the kiddos, pack lunches the night before and take the pressure off trying to get this done in the early mornings while running out the door! Make sure to include whole-grains, healthy fats and protein with each meal. For more meal-prep ideas, check out my “Healthy Eating at Home” blog HERE.
    3. Re-organize and plan your daily calendar– I am a calendar kind of girl! I’ll be the first to admit that I am super dependent on my e-mail and phone calendar to help keep me on task every day.  From appointments, workouts, meal prep, carpool times, grocery shopping, etc, EVERYTHING is on there and gives alerts me so I don’t forget!  If you’re not doing this, try it for a week and let me know in the comments if it works for you. 
    4. Make exercise a PRIORITY– I know I probably sound like a broken record with this one, but it’s true!  If you make exercise a priority and dedicate at least 20-30 minutes each day to move, you will feel better and MORE productive the rest of the day! Put it on your calendar and make it a must-do PRIORITY!  If you can’t get a workout in yourself, make it a family activity each day after school and on the weekends.  You won’t even realize you’re working out!

    Need quick workouts to follow along with? Subscribe to my YouTube channel and make sure to tap the BELL to stay notified with the latest fitness videos HERE.

    Who’s ready for fall, y’all?

    XOXO,

    Ally

    Health

    Spot Reducing: Fact or Myth?

    by allyfitatlLeave a Comment on Spot Reducing: Fact or Myth?
    Spot Reducing: Fact or Myth?

    Think reducing fat in a certain area when training is possible? Read on to learn more…

    I get questions all the time like “How can I lose fat in my arms?”, “If I do a lot of sit-ups, will I get get rid of the muffin top?”, “Will doing chest exercises make my chest smaller?”.   Let’s just strip off the band aid and make it clear that spot reducing is a MYTH!

    According to ACE Fitness, targeting “trouble areas” through isolated exercises is false and ineffective.  The key to achieving a healthy and strong body is by eating healthy, exercising regularly and getting enough sleep in order to increase your metabolism.  What is metabolism?  “Metabolism is the complex chemical processes your body uses for normal functioning and sustaining life, including breaking down food and drink to energy and building or repairing your body.”  Basically, the higher your metabolism, the more calories and fat you burn at rest (doing absolutely nothing!).  The more muscle mass you have, the higher your BMR (basal metabolic rate) is.  OK, no more scientific stuff….

    Here are some quick tips on how to get MORE fit and increase your metabolism:

    • Change up your Workout Routine– Do you find yourself doing the same routine day after day and not seeing results?  Change it up by incorporating more interval/HIIT sessions, increase your weights or slow down your pace when lifting.  Think about working BIGGER muscle groups for high calorie burn (like squats, lat pull-downs, bench press, etc.) Check out my Circuit and HIIT workouts on Youtube HERE.
    • Eat Healthier– Without going into too much detail, eat a well-balanced meal plan (I HATE the word “diet”) is a huge factor in losing weight, gaining muscle and increasing your RMR.  Try using a food tracker like MyFitnessPal or Calorie Counter to keep track of macros (carbs, protein and fats)
    • Know your Metabolic Rate– The higher your metabolic, rate, the more calories your body burns during exercise and at rest!  Get to you know your metabolic rate to better train more efficiently.  Recently, I have been using an at-home metabolic tracking device called Lumen! This has changed the game for me and tells me when I’m using carbs or fat for energy.  I’ll post more about this in my Instagram stories and highlights soon!  In the meantime, learn more at: www.lumen.me  Use my discount code to save 10% off purchases:  ALLYFITATL
    • Get more SLEEP– We can all probably use this!  Not getting enough sleep can totally affect your weight and fitness level.  Aside from putting your brain in a funk, sleep deprived individuals make poorer food choices, and experience lower energy levels which can negatively affect your workouts.  The average adult should aim for 7-9 hours of shut eye per night.

    To conclude, is spot reducing possible? And the answer is NO!

    XOXO,

    Ally

    Health

    Kegels for Men & Women

    by allyfitatlLeave a Comment on Kegels for Men & Women
    Kegels for Men & Women

    Did you know that both women AND men have pelvic floor muscles?  The stereotype is that only women have a pelvic floor (PF) and should do kegel exercises but in fact, men also have a PF and need to do kegel exercises!  Read on to learn more…

    Pelvic Floor Facts:

    • The PF muscle is a large muscle roughly the size of a sheet of paper connecting your tailbone, pubic bone and hip to hip bone.
    • In women, the PF supports the uterus, bladder, small intestine and rectum. 
    • In men, the PF supports the prostate, bladder, small intestine and rectum.
    • Causes for weak PF muscles include pregnancy, childbirth, surgery, aging, excessive straining from constipation or chronic coughing, and being overweight.
    • Having strong PF muscles leads to: less chance of urinary or bowel incontinence, reduce the chance of passing gas and an increase in sexual function (YES, that means more orgasms!).

    Ways to strengthen the Pelvic Floor:

    The most traditional way to strengthen the PF floor is to perform kegels.  The best part of kegels if they can be performed in any position and nobody knows you’re doing them! Sitting or lying down is ideal but can also be completed in a standing position.

    • If you are not sure if you’re contracting (lifting) the PF properly, imagine stopping urination mid-stream (do this once, but do not make this a regular habit it can lead to a urinary tract infection).  Think about lifting up all four corners of the PF muscle.
    • When performing kegels, DO NOT tighten your glutes or abdominal muscles.  Also, do not hold your breath (breath normal). 
    • Once the PF muscle is lifted, hold for 2-3 seconds and then slowly relax. Repeat for 20-30 seconds multiple times each day.
    • Play around with different counts like hold for 4 counts, relax 4 counts.  Try Quick Flicks: 30 seconds lifting and relaxing quickly for 30 second blocks.

    Kegels should be a permanent part of your daily routine to keep your pelvic floor healthy and strong! 

    Check out my YouTube video highlighting proper kegel technique:

    If you’re having any issues performing kegels or not sure if you’re doing them properly, consult with your physician or healthcare provider.

    The moral of the story is: DO YOUR KEGELS!

    XOXO,

    Ally

    Health

    New Year, New You?

    by allyfitatlLeave a Comment on New Year, New You?
    New Year, New You?

    Who else HATES that saying?  I totally get the idea of New Year, New You…BUT that saying is so overused and misinterpreted in many ways.  INSTEAD, let’s focus on continuing our healthy habits from the previous year and build on that.  If you fell out of your fitness and or eating routine over the holidays, no worries!  If you’re like me, I was surrounded by not-so-healthy foods and my workout schedule was inconsistent.  And that is A-OK!  No need to beat yourself up for that.   Start fresh TODAY and get back to your healthy pre-holiday habits.   

    Here are 5 tips for getting back on the healthy train:

    1. Get back to eating whole, nutritious foods at home:   Get rid of the processed junk food that accumulated over the holidays and fill up the fridge and pantries with healthy, fresh foods.  Review my previous post, “Healthy Eating at Home” on my blog, Click HERE
    2. Have an Accountability Buddy:  It’s been proven that having an accountability buddy will help increase the likelihood that you’ll stick to a healthy lifestyle program.  Whether it be your spouse, friend, trainer or nutrition coach, etc. knowing that someone is checking in will keep you more accountable and less chance to fall off the wagon!
    3. Reduce Alcohol Consumption:  This one seems very obvious, but the day and age that we’re living in now has probably made reducing alcohol consumption a bit more challenging.  According to medical experts, alcohol has been used MORE during the pandemic to help deal with individuals battling mental and emotional distress, loneliness and physical isolation.  With some things still being out of our control and many of us continuing to work remotely 24/7, it’s important to be aware of weekly or daily alcohol consumption.  Be proactive and make the change to reduce this habit.  I’m not saying to completely give up drinking, but maybe instead just have a glass or two on the weekends and cut out the weekday/night drinking.  For more information, visit www.alcohol.org
    4. Be more Active: Dedicate at least 5 days a week to 30-60 minutes of exercise.  Believe me, you’ll feel MUCH better when you can get up and move!  No time?  Break this up into mini workouts of 5-10 minutes multiple times per day instead!  Check out my YouTube channel for a variety of short and longer workouts fit for any fitness level HERE. 
    5. Soak in some sun:  I know it’s winter where most of you are located, but breaking up the work day by stepping outside for even 5-10 minutes once or twice can have such a positive impact on your day overall!  Soak in that Vitamin D and take a few deep cleansing breaths!  Of if you’re like me, take the pups out for a walk and now you both get a break from the house AND a quick workout in!

    Happy New Year and cheers to a HEALTHY and FIT 2021!

    XOXO,

    Ally

    Health

    Keep COOl when Working Out in the Summer Heat

    by allyfitatlLeave a Comment on Keep COOl when Working Out in the Summer Heat
    Keep COOl when Working Out in the Summer Heat

    It’s HOT, it’s HUMID and you still need to get your workout in….

    It’s the middle of summertime for many of us and that means sweating a good amount more during your workouts, especially if you’re working out outdoors.  Before heading out the door, be smart and plan ahead so you don’t get caught getting dehydrated or over-heated.

    Here are some “Stay Cool” tips to keep in mind when working out this time of year:

    • STAY HYDRATED– Did you know that a loss of only 20% of total body water can cause death?  Yikes!  Water makes up the majority of our body composition and if you are dehydrated, you’re already past the point of thirst.  Read more about the importance of hydration in my previous post.  When the temps are high, increase your water consumption to at least 4-8 ounces for every 20-minutes of working out (more if you’re working out at a higher intensity).  After your workout, consume 16-20 ounces for every pound lost during the workout to help replenish fluids.
    • TIMING– Time your outdoor workouts BEFORE it gets too hot outside.  Get outside before 9 or 10AM or in the later evenings evenings after the sun goes down.  For myself, I love working out in the mornings and try to get out early (especially when I ride my road bike).  Lunchtime and mid-afternoon is the HOTTEST, so avoid going outside during those times. 
    • DON’T FORGET THE SUNSCREEN– Remember to lube up any body part exposed to the sun with sunscreen about 15-20 minutes before heading out.  Look for “Sport” or “Waterproof” screens with at least 30-45 UVB/UVA sunscreens.  Don’t forget your face as well!
    • FIND SOME SHADE– If you’re doing yoga, interval/circuit training or more stationary type exercises, try to find a nice shady spot to do these workouts in.  You’ll be pleasantly surprised how much cooler it feels in the shade compared to in the sun. 
    • TAKE FREQUENT BREAKS– Listen to your body and take frequent breaks as needed.  If your energy level feels a little low, it’s OK to slow down, walk it out, or even stop and take longer to hydrate in the warmer temps.   
    • WORKOUT INDOORS– I understand with some gyms still being closed, working out indoors is not much of any option.  Be creative with the areas you have in your home and get your workout in!  Check out my Instagram, Allyfitatl, for exercise ideas that work in small spaces 

    Stay cool, stay hydrated and keep up the great work!

    XOXO, Ally