healthy lifestyle

Boost Your Metabolism

Metabolism converts the fuel in the food we eat into the energy needed to power everything we do, from moving to thinking to growing.

I hear people say this all the time: “I’m so hungry! Ever since I started training, I’m hungry all the time.”

It’s important to realize that as your size shrinks by dropping pounds, so does your ability to burn calories. Our systems were evolved over ages to ensure survival and fertility. So when your body sheds pounds the metabolism slows to encourage weight gain.  Sounds like our bodies are working against our weight loss efforts!

Luckily with a few small changes, you can reignite your metabolism and keep your internal engine speeding along. Here are some of the best ways you can boost your metabolism:

1. Eat plenty of protein.
When we don’t get enough protein, we are more likely to store any excess calories we eat as fat. Protein takes more energy for the body to digest than carbohydrates do, so if you eat the proper amount, you’ll burn more of the overall calories you consume. My rule of thumb: eat protein at every meal. (And this is a hard rule to follow coming from a long-term vegetarian!!)

2. Turn off your brain.
Stress lowers our metabolic rate. Try to schedule time every day to de-stress and focus on something you enjoy. (Play with your kids, call a friend, go for a walk and look at the trees)

3. Move more.
Stand, stretch, walk, get up and move more often. Don’t let hours sitting at your desk go by without getting up to move your body. Need a reminder? Set a timer on your phone to go off every hour reminding you to get up and move around. (Or just drink more water, and your need to take a walk to the bathroom will force you to move every hour!)

4. Amp up your workouts.
High Intensity Interval Training. Go harder, go faster, for less time. Shorter bursts of intensity can increase mitochondria in the muscles, making it easier for the body to blast more calories.

5. Build some muscle.
Not only does muscle weigh more than fat, but it uses more energy, too.

Our Online Bootcampers are torching their metabolism this week with a meal plan based on plenty of lean protein, lots of leafy greens, and 30 minute daily workout blasts. For more info on this highly effective program, check out the following link:

Have a great week,

Featured Recipe

Mug Cake

Peanut Butter, Chocolate, & Banana Mug Cake


  • 1/3 cup coconut flour (I used ground oats)
  • 1/2 tsp sweetener (honey, agave,coconut sugar – whatever you prefer)
  • 1/2 tsp cacao powder
  • PB2 (or 1 teaspoon peanut butter)
  • 1/4 banana
  • 1/2 cup of almond milk
  • 1 egg white
  • coconut oil


Use a little coconut oil on a paper towel to coat the inside of the coffee mug. Measure out the dry ingredients in a bowl and mix together. Mash the banana and add it to the dry mix. Add the other wet ingredients (egg white and almond milk). Mix with a fork until the mixture is wet, and sticky. Scoop the cake mix into your pre-greased mug and place in the microwave on a medium heat setting for 2min30sec – 3min. Tip the mug upside down to remove the cake. Slice in to pieces and top with fresh berries, coconut, crushed peanuts, etc.


Recipe taken from the Living Moving Being Blog.

Does technology help weight loss?

Fitbit, Jawbone Up, Nike+ fuel band, Misfit, etc., there’s no shortage of technical weight loss tracking devices out there now aimed to help you monitor your movement. Even the new iPhones have a built in app that measures your steps. Companies are implementing step contests, and friends and family members are challenging each other to see who takes more steps in a day. Technology has definitely made its mark on the weight loss industry. In addition to the step tracking devices, there are countless apps to help you track your food intake and count your calories.

But does all this really help? Or is it just another way to boost consumerism?

Personally, I have been wearing a fit bit on and off for over a year. I think the most valuable benefit I have gained by wearing it is awareness. The key to a healthy fitness or weight loss journey is awareness. If you really want to maintain healthy habits, you must be conscious of everything you put into your body and everything active that you do for your body. The Fitbit has helped me have a better understanding of my activity level. It is not uncommon that if I look down at the bracelet and haven’t hit my 10,000 steps, I will actually get up and move around the house/walk stairs/or play a game of tag with the kids just to hit my step goal. Would I be motivated to get off the couch and run around the house at 8pm if I wasn’t aware of my steps for the day? Most likely not. So for the simple awareness these tracking devices provide, I think they are fantastic.

I would recommend to anyone wanting to lose weight that it is imperative to start tracking their food intake as well as activity level. You are far more likely to succeed if you are paying attention to and tracking your habits. In my personal experience with food tracking apps, I find the “My Fitness Pal” app the most user friendly. You can bar code scan just about anything in your kitchen, choose the serving size, and with one click you have collected your calories and they have been broken down by macro nutrients for you. You can even enter a goal and after each day’s food input, the app will tell you approximately how long it will take you to reach your goal. This is a really helpful and interesting app. But I still prefer pen and paper. I already have my meal plan broken down by the daily macro nutrients needed, and I find it easier to just keep the piece of paper handy and check off/write down when I eat something.

Has technology helped you with your weight loss goals? If you need some help implementing a tracking system and breaking down what foods to be eating each day, I’d love the opportunity to help you with your weight loss goals.

Have a great week,

mini muffins

Featured Recipe

Double Chocolate Mini Muffins

With Valentine’s coming up, I know there will be loads of chocolates everywhere this week. I decided to mix up a batch of these Double Chocolate Mini Muffins to help curb the cravings!

5 scoops Chocolate Protein Powder (I use Vegan Chocolate Shakeology meal replacement drink)
1 teaspoon Baking Powder
2 TBSP Unsweetened Cocoa Powder
3 TBSP Chocolate Chips
4 Egg Whites
3/4 cup Pumpkin Puree

Preheat the oven to 375 degrees and grease a mini muffin tin with coconut oil.
Mix the dry ingredients in one bowl
Mix wet ingredients in another bowl
Pour wet ingredients into dry and mix well
Batter will be very thick. Scoop spoonfuls into mini muffin tin and bake for 7 minutes. Be careful not to overcook these or they will be very dry.