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:
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.
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.
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.
Taking care of your nutrition and portion size is essential for achieving optimal health and wellness. While we all know that eating a balanced and healthy diet is crucial, we may not realize that portion size also plays a significant role in our overall health. In today’s blog post, we will explore why portion size matters and how you can manage it to achieve your health goals.
Why Portion Size Matters
Portion size refers to the amount of food you consume in one sitting or meal. Eating too much food can lead to weight gain, which can increase your risk of chronic diseases such as heart disease, diabetes, and cancer. On the other hand, not eating enough can lead to malnutrition and other health problems.
Managing Portion Size
Managing portion size doesn’t have to be difficult. Here are some tips to help you manage your portion sizes and improve your overall nutrition:
Use Smaller Plates: Using smaller plates can make your food portions appear larger, which can help you feel more satisfied with your meal.
Read Labels: Read nutrition labels to understand serving sizes and calories per serving. This can help you make more informed decisions about the foods you eat.
Measure Your Food: Use measuring cups, spoons, or a food scale to measure your food portions accurately. This can help you avoid overeating and ensure that you’re consuming the appropriate amount of nutrients.
Use Visual Cues: Use visual cues to estimate your portion sizes. For example, a serving of protein should be about the size of your palm, while a serving of carbohydrates should be about the size of your fist.
Eat Mindfully: Eat slowly and mindfully, focusing on your hunger and fullness cues. This can help you avoid overeating and improve your digestion.
Plan Your Meals: Plan your meals in advance and prepare healthy snacks and meals ahead of time. This can help you avoid making unhealthy choices when you’re short on time.
Share Your Meals: When dining out, share your meals with a friend or family member. This can help you control your portion sizes and save money.
In conclusion, managing your portion sizes is an essential part of maintaining a healthy diet and achieving your nutrition goals.
With these tips, you can improve your nutrition and maintain a healthy weight, leading to a happier and healthier life. Remember, portion control doesn’t mean deprivation. It’s all about finding the right balance and enjoying your food in moderation.
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:
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.
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.
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.
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.
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.
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.
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!
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.
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.”
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.
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.
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!
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.
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.
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
Stay motivated through positive self-talk and visualization: These are powerful tools for staying motivated. Build confidence and stay more energized through these techniques!
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.
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!
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:
Wake up early and start the day with a few minutes of mindfulness or meditation.
Set aside a specific time each day for self-care, such as reading a book, taking a bath or going for a short walk.
Take short breaks throughout the day to breathe deeply and recenter yourself.
Prioritize sleep and make sure to get enough rest each night.
Plan your meals in advance and make sure to eat health and nourishing foods throughout the day.
Schedule regular exercise during your day. Block time out on your calendar (like you would for a meeting) and never cancel on yourself!
Make time for regular hobbies and interests that bring you joy.
Set boundaries with your work and personal life to avoid burnout (I know we’re all guilty of this one).
Get outside and spend time with nature whenever possible!
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.
It has been a crazy past couple years! As you all know, I mainly have been teaching classes remotely. As we are all emerging from our home bubbles, I am also excited to start getting back out into the world and teaching in-person classes.
I am very excited to announce that I’ll be doing a special in-person class next month! I have partnered with Music Together of Decatur to host a Perinatal Fitness class at their location on Monday, August 15 at 11:30AM. Class is catered to pregnant and newly postpartum moms looking to build overall strength and stamina, with a focus on strengthening their core and pelvic floor muscles. Exercises are safe and effective to do during pregnancy and up to 6 months postpartum. All you need to bring is a mat. Babies are also welcome and encouraged to attend! If you are local in the Atlanta area, please join in on the fun and bring your littles!
Speaking of music, have you taken your little ones to a class yet? If not, check out Music Together! I took Apollo to music classes when he was a baby and toddler age and he LOVED it! Every week in the music classes at Music Together of Decatur babies, toddlers, preschoolers, and the grownups who love them come together to play musically. Little ones love playing along in class, and caregivers love being a part of their children’s growth into confident music-makers.
As humans, we are creatures of habit. When it comes to workout routines, we also tend to stick with what we know and stay in our comfort zone. As a result, we see less physical changes in our bodies. Whether it’s lifting the same amount of weight in each strength session or running the same speed on the treadmill, the body tends to adapt after as little as 4-6 weeks of doing the same fitness routine.
Let’s say you’re brand new to working out. Here’s a brief overview of what’s happening to your body over the course of a couple months.
After the first week of consistent exercise, your body is already beginning to change physiologically and mentally. Your body is already able to produce MORE energy and have a boost of endorphins and self-confidence. I highly suggest wearing a heart rate monitor or use a smart device to track your HR. You’re goal during cardio workouts is to be somewhere between 55-65% of your max (beginners) and build up to 75-85% as your endurance and stamina increases!
After 2-3 weeks of consistent exercise (and healthy eating), your body is getting fitter and increasing in stamina! You may even notice physical changes like in your weight (whether your goal is to lose or gain weight) and measurable improvements on strength.
More physical health changes are occurring, and your everyday life is positively impacted like being more productive at work, feeling less tired, more positive mood, less sick days, etc. Having a long-term adaptation to exercise has so many great benefits like increased endurance, maintaining blood sugar and body weight, reducing chances of high blood pressures and heart disease and so much more!
It’s time to mix up your regular routine with some new exercises, weights and or formats! If you’ve been doing, for example, the elliptical machine for 30 minutes at level 5 for the past month, you don’t have to give up this type of workout…just mix it up! Trying to go for a shorter amount of time (like 20 minutes) at a higher level and cadence. Incorporate strength training with cardio to make it more interval style! Asides from mixing up your fitness routine, here are some other tips to shake it up:
Set new fitness goals– Did you achieve your short-term goal? Set a new goal to reach within the next month!
Find a workout buddy– Workouts are much more enjoyable if you have someone to workout with AND to help keep each other accountable.
Plan your workouts– Write out your routine for the week ahead of time so there’s no guessing what do in each workout. Also set out your workout clothes the night before so it reminds you to not skip your workout!
Sign up for a fitness challenge or race– I know these can be intimidating, but what a great way to help you hit a goal! Start small like 1-mile race or a two week fitness challenge designed by your favorite trainer or gym. It’s amazing how completing a physical challenge can boost confidence and maybe motivate you to do more!
Try a BRAND NEW workout– Get out of your comfort zone and try a fitness class or workout you’ve never done before! You never know if you’re going to like it until you try!
Shake up your routine and JOIN my fitness channel!
If you’re not yet aware, I have recently started a NEW fitness channel on Kuula! A monthly subscription gives you access to LIVE fitness classes as well as an ever growing On-demand (full-length) workout videos AND fitness challenges!
What does a Subscription include?
Subscribing is the way to go because it includes EVERYTHING at one low price! To celebrate this new chapter, I am offering an EARLY BIRD rate of only $15/month! This includes: UNLIMITEDLIVE virtual classes, an On-demand full length library, pre-recorded live classes, fitness and nutrition challenges and programs, accountability & support!
The LIVE class schedule is currently Total Body Conditioning on Wednesdays at 6PM EST (perfect for ALL fitness levels!) and Perinatal Fitness on Saturdays at 10AMEST (Pre-natal/Postpartum/Beginner level are welcome).
What a crazy past two years it has been! Between a pandemic, gyms and businesses closing and transitioning to being home 24/7 it’s been a whirlwind. When I look back on it, this time made me open my eyes to everything I talked about wanting to do and then actually DOING IT!
I am so grateful for YOUR support over the years between social media, YouTube and participating in live virtual classes.
With that, I am so thrilled to announce my NEW fitness channel on Sudor! On this new platform, I am bundling LIVE classes, on-demand full length workouts AND offering fitness challenges/programs all in one subscription! What’s even better is that the live classes will be pre-recorded so if you miss a class, you can stream it within 48 hours! The website is super easy to navigate and is where you’ll access the ever growing on-demand library, pre-recorded classes and reserve your spot for live virtual classes.
The class schedule is currently Total Body Conditioning on Wednesdays at 6PM EST and Perinatal Fitness (prenatal & postpartum) on Saturdays at 10AM EST. I am open to class suggestions so please feel free to reach out and let me know your thoughts!
What does a Subscription include?
Subscribing is the way to go because it includes EVERYTHING at one low price! This includes: UNLIMITED LIVE virtual classes, an On-demand full length library, pre-recorded live classes, fitness and nutrition challenges and programs, accountability & support as well as prizes and incentives! Download the Sudor app through the Apple app store or Google Play for FREE!
Can you believe we are in the thicket of holiday season already? The holidays can be stressful, especially on your wallet. With all the talks of inflation, shipping delays and shortage of products, it is even MORE crucial to knock out your holiday shopping early and take advantage of extra discounts when you can get them!
I’m going to make it simple for you and share some of my FAVORITE fitness and wellness products to give to your friends and loved ones or add to your own holiday wish list this year. I PROMISE that I only share and rep products that I absolutely love and want to pass along the extra savings to you:-)
Terra-core & Terra-Glide
If you follow me on Instagram, you know I absolutely LOVE my Terra-core and Terra-glide! These two super versatile pieces of equipment complete my home gym and has been a lifesaver during the pandemic. The Terra-core weighs 28lbs. and has a dome shaped surface to challenge your regular step moves to become more dynamic (which means burning more calories and fat during your workouts!). The Terra-Glide is a little lighter at 15lbs and has a smaller surface area as well as pop out handles and wheels to challenge you even more!
Check out their website for more information as well as gift bundles which includes the power long loop bands. Also, if you want to workout with me and other Master Terra-core Trainers, download the ON DEMAND app!
Use my discount code to save 25% off your total purchase (including bundles): ALLYFIT
Hope Fitness Gear Bands
The PERFECT fitness travel companion! If you follow my Instagram account and have seen my travel workouts, you know that I don’t go on any trips without my Hope Fitness Gear mini loop bands! They are lightweight, compact and such a versatile piece of fitness equipment!
Save 20% off with my promo code: ALLYFIT
Jade Yoga Mat
I finally caved a couple years ago and purchased the BEST YOGA MAT I’ve ever owned! I was buying cheap mats before (not thinking what a difference it really makes) and after getting this mat, I’ll never go back! The Jade Travel Yoga Mat is super durable, non-slip and made of high quality materials. Check out the description and reviews on Amazon and give your Yogi friend (or non-Yogi like myself) the perfect gift! I don’t have a discount code for this, but I believe it’s worth the extra $$ for an incredible mat!
You’ve seen this mat in pretty much every fitness video I’ve made and that’s for a reason….it’s AWESOME! I have an up close and detailed review on YouTube that you can check out about the Gorilla Mat. https://youtu.be/NRBfmBE__0w
Between the large size (which you have many to choose from), durability and non-slip factor, this is a MUST HAVE if for your home gym! The best part is that there is a lifetime warrantee on all the mats.
Save 10% off with my Promo Code: ALLYFIT
For all your Barre and Ballet friends, the Bootykicker is the perfect at-home piece of equipment they need to tone, stretch and lengthen! This portable bar can be taken and set up anywhere. It also holds up to 3 pairs of dumbbells and newest version can also hold an iPad to stream in your fav workouts!
Use my link to save $20 off your next purchase AND receive a FREE Bender Ball:
You’ve probably seen my Tidal Tank workouts on Instagram and Youtube and it is no joke! Don’t be deceived by the water weight…it will test your strength, balance and core stability. The Tidal Tank comes in a variety of weights and sizes (my fav is the Slim fit design). Use my link and code to save 10% off your next purchase: ALLYFIT
Health & Wellness Products
I recently got the Lumen this past summer and my husband and I have been hooked ever since! This is little device takes biohacking to the next level. All you do is download the Lumen app and connect it to your device. Once some basic information is entered, you can begin tracking your metabolic flexibility all in one breath! The app will also give meal suggestions based on your reading and adjusts accordingly each day. I highly suggest testing first thing in the morning, before and after working out. After using the Lumen for a few months, I’ve noticed a huge change in my food choices. Check out their website for more information and my Instagram video for my review.
Save 10% off your next purchase with code: ALLYFITATL
My new skincare obsession! If you have sensitive skin like I do and sweat most days with your workouts, this is the skincare product for you! The amazing part about all the products is that it won’t clog pores, is hypoallergenic, is vegan and paraben-free and is made from natural ingredients. Plus, for every one set of facial products sold, an Argan tree is planted in Morocco.
Save 10% off your next purchase with Promo Code: ALLYFITATL
Motiv8 Performance Health Products
Give the gift of health and wellness with Motiv8 Performance! Products range from aiding energy, weight loss, sleep, nutrition, protein and more! All Motiv8 health supplements are all natural, gluten free, vegan, non-GMO, sugar-free and has no artificial colors. On top of all that, they taste AMAZING! My favorite is the dessert protein powder in Blueberry Cheesecake flavor!
Save 15% off PLUS Free Shipping with promo code: ALLYFIT
The perfect stocking stuffer! Goli gummies known for their delicious tasting apple cider gummies but also offer Superfruits, Ashwa, Super Greens and Chocolatey Bites (multi-vitamin). All of the vitamins are gluten-free, plant-based, kosher and have no artificial colors flavors or preservatives.
Save 10% off with my Promo Code: ALLYFIT
FitTrack Dara Smart Scale
If you know me, you know that I’m not someone that weighs myself everyday and gets focused on the lbs. Having the FitTrack Smart Scale gives so much more information about your body aside from just the weight number! After pairing with the free app, get personalized insights like your body fat percentage, body water mass, bone mass, muscle mass, BMR and more! You can even track your daily nutrition and take part in fitness programs all through the app. Check out the FitTrack website for more info and bundle options and use my promo code to save even more!
20% off Promo Code: ALLISON20
Ice Shaker Premium Drinkware
My new favorite insulated water bottle! As seen on Shark Tank, Ice Shaker water bottles are premium quality, double wall vacuum insulated bottles that hold ice for over 40 hours! All the bottles are BPA free, leak proof and dishwasher safe. I also love all the different styles and colors they come in! This is an awesome stocking stuffer to give your friends and loved ones. Check out all the products on the website and use my promo code to save $5 off your next order!
$5 off Promo code:ALLISON
Just for Fun
Y’all know I sport A LOT of Carbon38 outfits in my videos. It’s so hard not to just want everything on the website! Carbon38 has their own brands as well as a ton of other big name brands like Adidas, Beyond Yoga, Nike, Beach Riot, Reebok and more! There’s everything from workout and casual clothes, shoes and accessories. Use my affiliate link and discount code to save 15% off your first two purchases.
Save 15% off your first TWO purchases! Promo code:ALLISONLEEA20
OK, this one is a SPLURGE but totally worth it especially if you have thick hair like I do. If you are looking for salon quality blowouts, you NEED this blow dryer! This super compact, ultra-fast dryer has everything you need for a quicker blowout. It also includes magnetic attachments, Dyson smoothing nozzle, styling concentrator, and diffuser.