Weight loss – what you are doing wrong

One thing that makes us happy is when clients, particularly women, are able to differentiate between fat loss and weight loss.

You can be 150lb of lean muscle or 150lb of skinny fat.

 

Body fat distribution tells a bigger story

There are different types of fat distribution, and different types are associated with certain nutritional or hormonal imbalances. Do you store fat in the belly? You’re probably a stress bucket. On the sides of your body? You could be insulin insensitive or perhaps you may have family history of diabetes. How about in your lower body? You might have trouble detoxifying.

You train to build muscle, increase your strength, improve metabolism and structural balance. You don’t get leaner by shaving off fat in the gym if you eat or drink whatever you want after you leave.

Stop worrying about weight loss and the number on the scale. If your goal is fat loss, then prioritize your training and nutrition around fat loss.

 

Three foolproof ways to improve body composition

  1. Fix existing chronic issues that contribute to inflammation.

    Fix your heartburn, indigestion, chronic stress, adrenal fatigue, somatic pain, recurring injuries and sleep. You will find that your body will recover faster, experience fewer food cravings, and improve digestion, thus improving your motivation to train and eat better.

  2. Nutrition.

    You can’t out-train a poor diet. You can’t train 4 days a week, eat healthy 4 out of 7 days, binge drink on the weekend and expect to see results. Choose high quality, wholesome foods, such as pasture raised meats and organic vegetables. Avoid processed foods and foods that you are intolerant to. If tomatoes give you heartburn, don’t eat tomatoes. Contact our Naturopath to see how a food intolerance test can help you determine your food intolerances.

  3. Choose metabolic resistance training.

    Choose higher intensity and volume to induce a favourable endocrine response to training. Using challenging weights for high repetitions will induce lactic acid, responsible for releasing growth hormone, helping you burn more fat. Full body workouts in a superset, tri-set, or circuit format with non-competing exercises create the biggest metabolic demand. But it must be done in a rep range and intensity that generates lactic acid and pushes the lactic acid threshold.

 

Stop worrying about weight loss and the numbers on the scale. Improve your body composition by addressing gut health, stress, and chronic aches and pains. By reducing systemic inflammation first, you will speed up your rate of fat loss. Book an appointment with a KX Exercise Coach to see how we can help you manage inflammation, nutrition and create a customized fat loss program for you.

 

Natural ways to restore regularity, when fiber and water doesn’t work

Many clients come to us complaining of digestive issues, particularly constipation. The most common recommendations given to overcome constipation is to increase fiber and water intake. However, this often does not take care of the problem. In fact, it can raise another set of issues; gas and bloating.

Constipation occurs primarily because of decreased peristalsis; the muscular contractions of the intestines that promotes movement of food through the GI tract.

Common issues with peristalsis

  • decreased bulk in stool (lack of magnesium and fiber)
  • sympathetic nervous system overload (fight-or-flight response)

For optimal colon health and regular bowel movement, you will need to address the balance sympathetic and parasympathetic drive, exercise, gut flora and magnesium levels.

  1. Sympathetic nervous system overdrive

    There are two major parts of the nervous system. The parasympathetic, which is activated when we relax, is known as the “rest and digest” part of our nervous system.  It stimulates blood flow to the digestive system, brain, extremities and sexual organs. The other part, the sympathetic nervous system, is responsible for the “fight or flight” response. It is activated when our body perceives stress. It reduces blood flow to the extremities, brain and digestive organs in preparation for a perceived survival situation. Sympathetic overdrive will reduce blood flow to the digestive system, reducing peristalsis. Slow, controlled breathing and Acupuncture are effective ways for “resetting” the nervous system and reducing stress. Book an appointment with our therapists to learn more about how acupuncture can help.

  2. Exercise

    Having optimal abdominal tone (namely the transverse abdominus, the body natural girdle) will provide support for the colon, liver, stomach to function optimally. This will prevent drooping of the organs abnormal pressure on the digestive tract and other organs. Book a complimentary consultations with our Exercise Coaches to see how we can improve your abdominal tone.

  3. Probiotics

    Gut flora or probiotics are the beneficial bacteria in human intestines, required to make various vitamins, and interfere with pathogenic bacteria. It also helps produce organic acids that help to stimulate peristalsis and to keep the pH of the intestines in check.

  4. Magnesium

    Magnesium helps peristalsis by allowing relaxation of the smooth muscle tissue in the intestines. In chronic long-term constipation, you may need to start with as much as 800 mg of magnesium per day in divided doses to get the intestines moving. A well-absorbed form of magnesium is crucial; amino acid chelated forms like magnesium taurate, citrate, malate and glycinate are some of the best supplemental forms of magnesium. Read more about magnesium here.

Healthy bowel movements are at least twice a day. If you are not on the regular and would like to change that, book an appointment with our Biosignature Practitioners and get down to the cause of the issue with our Naturopathic Doctors by running appropriate lab tests.

 

Did these tips work for you? What do you do for digestive distress? Share with us below!

Common mistakes for fat loss

Physical activity is at an all time low, there is an overconsumption of medical drugs, fast and processed foods, and elevated environmental toxicity makes fat loss harder for many people. Here are the common mistakes for fat loss.

 

    1. Throw your scales away. The scale cannot differentiate between fat and muscle, leading to mistakes such as cutting calories. Cutting calories is generally an unpreferred thing to do as it decreases the number of enzymes in the body that burn fat and increase the number of enzymes that store fat.
    2. Train smarter, not harder. Exercise is an energizing stimulus that triggers the growth and repair response that builds more muscle, increases metabolism and makes you stronger. Exercise should not be draining or causing injuries. Learn more about structural balance here.
    3. Spot reduction doesn’t usually work. Anyone with any basic physiology training understands that crunches cannot burn off the mid-section and will not reduce fat there. Learn more about spot reduction through nutrients here.
    4. Don’t overdo aerobic exercise. Aerobic based training works for some people, but does not work for all. Cardio training risks muscular imbalances and improper mechanics can lead to ankle, knee, hip and spinal injuries. Aerobic training causes the release of glucocorticoids, which are a stress hormone, providing you with the unwanted bulk that may be counterproductive to your goals.
    5. Build muscle. The more muscle one has, the more calorie they burn at rest. Do you like eating food? We sure do.
    6. Get proper programming. The body adapts to any given stimulus very quickly, and for best results, programs should be changed every 4-6 workouts. Learn more about how to overcome a training plateau here.

 

What to do from here

Achieving optimal body composition takes more than just counting calories in and calories out. At KX Yorkville, we have an holistic approach in health using nutrients, exercise and therapy. Let us help you get to your goal faster. Book a consultation to see how we can help you achieve your health goals.

How to overcome constipation naturally

Often clients complain about how clean they eat but still experience mild gastrointestinal distress. You may be eating gluten, dairy, soy, corn, nightshade free, but still experience constipation or other gastrointestinal distress. Learn how to overcome constipation naturally.

 

Other symptoms of gastrointestinal malfunction may be:

  • gas
  • bloating
  • headache
  • burping
  • reflux
  • neck, shoulder, middle and lower back pain
  • fatigue after eating
  • abdominal distension
  • constant hunger
  • bowel irregularity
  • muscle and joint aches

 These symptoms are not part of normal digestion. If you experience any of these symptoms, try ruling out the causes below:

1. Dehydration

Dry mouth is an indication that you’re dehydrated and it’s already too late! Once the body is dehydrated, it will draw water from vital organs, such as the mucus membrane in the stomach, small and large intestine which can inhibit digestion.

When mucus membrane of the colon is dehydrated, there is not enough lubrication in the mucus membrane, making bowel movements hard to pass, leading to constipation. The large intestine is primarily responsible for recycling water from feces as needed, dehydration on any level will result in more water extraction. You can also add a pinch of coloured salt to your water to increase absorption of water and aid in HCl production.

Solution: Drink at least half your bodyweight in kg in ounces per day, or equivalently, body weight in kg x 0.033 in litres.

 

2. Drinking too much liquid during your meals

Drinking water during your meals actually dilutes the HCl concentration in your stomach.

Solution: Avoid dilution by drinking water 30 minutes before and 30 minutes after your meal. Food is about 80% water, focus on chewing your food until it turns to slush.

 

3. Stress

Stress disrupts digestion by activating the sympathetic nervous system (fight-or-flight response), which can lease to decreased digestive capacity. When you start your day by rushing to prepare for work, the digestive system shuts down. If you find you are too busy to have a good lunch mid day, and you battle traffic when you return home just to listen to the news, you further escalate your stress response, often resulting in constipation.

Solution: Enjoy your meals. Take your time, put your smartphones and laptops away, chew your food, and eat in a quiet, peaceful setting.

 

4. Food intolerances

Food intolerance commonly causes inflammation in the gut. The greater level of inflammation in your digestive system, the more difficult to achieve optimal body composition. There are numerous companies that can conduct blood testing to determine food allergy and food sensitivity.

Solution: Get a food sensitivity test and avoid foods you are intolerant to.

 

A healthy functioning gut is required for nutrient absorption, lowering inflammation and maintaining your energy level. If you experience any of these symptoms and it’s not getting better, book an appointment with our Naturopathic Doctor in order to make sure your digestive system is fully functional.

The best natural deodorant

Summer is around the corner and effective natural deodorant would be helpful in the scorching Toronto heat.

 

Endocrine disruption with drug store deodorant

Most people don’t realize that one of the many reasons why some people fail to lose weight is due to the toxins stored in fat. The average woman uses 12 products containing 168 different ingredients daily.

The primary ingredient used in most antiperspirants is aluminum. Aluminum is a metal, which is used in antiperspirants to help block the sweat from escaping the pores. Aluminum has been linked to breast cancer in women and has also been linked to an increased risk of Alzheimer’s disease. Several studies have shown a link between increasing antiperspirant use and rising rates of female breast cancer and prostate cancer in men. However, the FDA has not committed to classifying it as a carcinogen.

 

The best natural deodorant

There is an abundance of lymph nodes under your armpit and by preventing sweat from escaping your pores is a cause for disaster. We’ve tried plenty of natural deodorants in the market and we’ve found the best one for you. We highly recommend Leaves of Trees Deodorant- undoubtedly the best natural deodorant available. Leaves of Trees deodorant is made from natural ingredients with antibacterial properties, using neem tree oil and essential oils. We love this product because it does not have any artificial fragrances or artificial preservatives. This is not an antiperspirant so it wont interfere with the natural sweating process. Sweat doesn’t have an unpleasant odour until bacteria is on the surface of your skin and it decomposes into foul compounds. The antibacterial properties prevent the odour from breeding. In addition, this deodorant also contains baking soda to keep you smelling fresh, as well as a fine clay, which absorbs moisture to keep you drier.

 

How to use

Just squeeze out ⅛”-¼” of the product per arm will last you a good day. It has no visible residue so it won’t stain on your clothes.

 

You can beat the heat with natural deodorant! Come pick up your tube at KX Yorkville today or learn how beauty products can be the reason you’re not losing fat.

How to overcome sugar cravings

Sugar is an extraordinarily destructive substance that tends to be overconsumed by most people. Sugar is highly addictive substance that plays a pivotal role in the development of many of the devastating illnesses we fear most, namely heart disease, cancer, diabetes and Alzheimer’s, just to name a few. Granted the body does need trace amounts of sugar to function, but the average Canadian is eating sugar by the pound, not the molecule. Some estimates put the average adult intake close to 130 pounds of sugar a year. We can help you overcome sugar cravings.

 

Here are a few tips to help you get rid of the sugar cravings:

  1. Eat regularly and choose whole foods. Eat three meals and two snacks or five small meals a day. For many people, if they don’t eat regularly, their blood sugar levels drop, they feel hungry and are more likely to crave sweet sugary snacks.
  2. Have protein and fat with each meal. This helps sustain blood sugar levels. Make sure they are healthy sources of each.
  3. Take  good quality supplements. Nutrient deficiencies can make cravings worse and the fewer nutrient deficiencies we have, the fewer cravings. Certain nutrients seem to improve blood sugar control including chromium, vitamin B3 and magnesium.
  4. Exercise, dance or stretch. Moving energizes your body and decreases your need for a sugar lift.
  5. Get to sleep by 10:30pm. When we are tired we often use sugar for energy to counteract the exhaustion.
  6. Learn to read labels. Become familiar with sugar terminology and recognize that all of these are sweeteners: agave, corn syrup, corn sugar, high fructose corn syrup, sucrose, dextrose, honey, cane sugar, cane crystals, fruit juice concentrates, molasses, turbinado sugar and brown sugar.
  7. Sugar in disguise. Remember that most of the “complex” carbohydrates we consume like bread (including whole wheat), bagels and pasta aren’t really complex at all. They are usually highly refined and metabolizes like refined sugar.
  8. Supplement on L-Glutamine: 1000-2000 mg every couple of hours as necessary. It often relieves sugar cravings as the brain uses it for fuel.
  9. Stay hydrated. Sometimes what we perceive as a food craving is really thirst. Drink ½ of body weight in ounces of water per day.

Try cutting sugar out for 2 weeks–it may just be the reason why you’re hanging on to your love handles. Eliminate all forms of sugar including sugary drinks, bread, pasta, fruits, thick-skinned vegetables and opt in for low glycemic vegetables. Book an appointment with our Biosignature Practitioner to get appropriate guidance to shedding the stubborn fat. Read more about Biosignature Modulation and Five Important Rules Fat Loss here.

 

Do you experience low morning energy?

Do you find it difficult to wake up in the morning, experience low morning energy or often hit snooze on your alarm? Some clients come to us with over 8 hours sleep still don’t feel well rested in the morning. Here are the 4 most common reasons for low morning energy and ways to overcome it.

Most common reasons for low morning energy:

  1. Skipping breakfast: After fasting for 8 hours in the morning, the body requires nutrients to get you through the day.
  2. Reverse cortisol curve: Your body produces the hormone cortisol at the wrong time, which means that you’re negatively adapting to stress and stressing your adrenal glands. Overtraining and stress are the most common cause for reverse cortisol curve.
  3. Prescription drugs: Many prescription drugs deplete your body of micronutrients. For instance, female hormones (estrogen/hormone-replacement, oral contraceptives) deplete your body of vitamin B1, B2, B3, B6, B12, vitamin C, folic acid, magnesium, selenium and zinc.
  4. Blue light exposure: Blue light peak wavelengths, around 460 nm, suppress melatonin secretion via the non-image-forming system.

Four ways to support low morning energy:

  1. Breakfast: What you eat for breakfast determines the neurotransmitters you release for the rest of the day. Meat and nuts both raises both dopamine and acetylcholine, the two most important neurotransmitters for focus and drive. The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time. The vegetables will help move things along and remain satiated longer. High protein and fat breakfasts compared to high carbohydrates will slow down the absorption of food, therefore blunting the glucose and insulin response. Learn more about the meat, vegetable and nut breakfast here.
  1. Limit blue light exposure in the evening: Evening light exposure debilitates the circadian rhythm and elicits sleep disturbance. Turn off all electronics and close the blinds before you go to sleep (we like to use candles). Choose alarm clocks with red light over blue light.
  1. Acetyl-L-Carnitine (ALCAR): ALCAR is often used as a brain booster, due to its ability to increase alertness and mitochondrial capacity while providing support for the neurons. ALCAR has been shown to be very effective at alleviating the side effects of aging, like neurological decline and chronic fatigue. ALCAR supplementation is also a very safe method of improving insulin sensitivity and blood vessel health, particularly for people with delicate or weakened cardiac health. ALCAR can also protect neurons and repair certain damage, such as that caused by diabetes and diabetic neuropathy.
  1. L-Tyrosine: L-tyrosine can improve cognitive performance during sleep deprivation without significantly affecting sleep function L-Tyrosine is an amino acid that is used to produce noradrenaline and dopamine; supplemental appears to be anti-stress for acute stressors (which tend to deplete noradrenaline) and may preserve stress-induced memory deficits.

Try these changes and see how much difference breakfast, blue lights and a few nutrients can make. Getting restful sleep is crucial for fat loss. If you’re having trouble losing stubborn fat, we can help. Book an appointment with a Biosignature Practitioner to learn more about how we can get you to your goal.

For the best gains, sleep for high reps.

 

Why you should invest in a water filtration system

Water is everywhere. The earth is comprised of 70% water. Our bodies are made of 75% water, nourishing every cell in our bodies. Learn why it is important to invest in a quality water filtration system.

 

Pollution and toxic waste in water

Through the years, we have polluted almost every single water supply. Over 700 pollutants are regularly found in drinking water.

Our water is supplied by Lake Ontario, where chlorine is added to kill microorganisms, fluoride to apparently keep your teeth healthy and sulfur dioxide and ammonia to remove excess chlorine. The Canadian Environmental Protection Agency (CEPA) monitors just 300 potential chemical contaminants, leaving approximately 30,000 possible hazardous pollutants without regulation.

Human, industrial, pharmaceutical and agricultural waste ends put a large strain on fresh water. In China, 80% of the country’s major rivers are so polluted that it can no longer support fish. Over 2 million tons of toxic waste is dumped into the sea annually.

Trace amounts of pharmaceuticals, from antibiotics, hormonal drugs and painkillers to hormonal compounds and chemotherapy medications are left in the water. To put it in perspective, drinking 3 litres of water per day for 80 years may contribute to antibiotic resistance or endocrine disruption.

 

Water filters for home

We recommend a 5-stage water filtration system to minimize exposure to heavy metals, chlorine, fluoride, prescription drug metabolites and other waterborne toxins.

At KX Yorkville, we use a 5-stage reverse osmosis water filtration system with an additional remineralization stage to fuel and help you recover through your workouts. All our teas, espresso, pre and post workout shakes are made from our 5-stage reverse osmosis filtration system.

Want to learn more about how toxins can accumulate in your body? Book a Biosignature Modulation assessment or read more about it here.

5 Important Rules for Fat Loss

By supplementing with nutrients and exercise, you can permanently lose excess body fat and improve body composition. By following these steps, you will be able to control your blood sugar level, experience more energy and fewer cravings. How many of these things are you currently doing?

 

  1. Maintain blood sugar levels. Eat high quality foods every 2-3 hours to manage blood sugar. Replace carbohydrates with smart fats to avoid energy crashes. Opt for grass fed, hormone and antibiotic free meats such as bison, elk, venison or beef as it provides 2 to 4 times more omega-3’s and 3 to 5 times more CLA (the good fat).
  2. Avoid nutrient deficiencies. Nutritional deficiencies can cause a wide range of ailments such as chronic inflammation, muscle pain and can inhibit fat loss. Supplement with vitamin D, magnesium, zinc, omega-3’s, essential mineral and elements. Read more about our top 5 supplements for fat loss here. To understand how much of each nutrient to take for your body, book a Biosignature Consultation here.
  3. When you’re thirsty, it’s too late! A good rule of thumb is to drink half your body weight in pounds in ounces daily. Ensure the source of your water is from a filtered source which removes all fluoride, toxic metals and prescription drugs. Add a pinch of unrefined sea salt to add minerals to your water.
  4. Resistance training. Weight training will help you increase lean mass, become stronger and lose unwanted body fat. Research shows that anaerobic resistance training is far more effective for fat loss than steady state aerobic training. Find an exercise coach to prepare a 3 day program customized to your body for fat loss here.
  5. Rest and repair. Go to sleep by 10:30pm to repair your body psychologically and physically. Disrupting your sleep-wake cycle stresses your body and increases your chances of hormonal imbalances, leading to increase in body fat. Have trouble sleeping? Find out which nutrients you are deficient to get you back on the clock.

 

It is important to implement diet, training and supplements in order to reach optimal health. It’s very difficult to out-train a poor diet, and it’s impossible to out-supplement a poor diet. It is crucial to have a training and nutrition program customized to your goals and needs. Unsure of where to start? Book a consultation with our Exercise Coaches to set you up for success.

How to improve sleep

Do you suffer from nagging ailments such as neck pains, headaches, skin changes, itching, poor recovery from exercise, forgetfulness and difficulties focusing? You may not be getting enough sleep or getting to bed on time.

 

Brightly lit house, late night TV and working late into the evening will keep stress hormones high. TV and computer screen flicker on 60-120 cycles per second so the brain interpret it as morning sunlight. Since cortisol can take hours to clear from your bloodstream, this will also prevent normal release of melatonin, growth hormone and immune factors, hindering physical and psychological repair.

 

Things that will ruin your sleep

  1. Stimulants: Caffeine, cigarettes, sugar, all trigger the release of cortisol, affecting the release of melatonin to provide restful sleep.
  2. Electromagnetic pollution: Low frequency electromagnetic energies including power lines, electrical circuits in the walls, ceilings, floors, appliances, TV’s microwaves all leaks electromagnetic pollution, which can hinder your sleep.
  3. Habit: It takes about 7-21 days to change a habit for your biological clock to adapt.

 

How to improve sleep

  1. Sleep by 10:30pm. Be in sync with your circadian rhythm.
  2. Minimize exposure to bright lights. Turn off your smartphone, ipad, computer and TV.
  3. Sleep in a quiet, dark room. Ensure there is no light pollution from outside.
  4. Avoid stimulants. Avoid sugar, caffeine and cigarettes before bed.
  5. Eat the foods right for your body type. Eating the right foods lowers cortisol in your body, improving body composition and sleep.
  6. Exercise timing. Exercise in the morning or afternoon and avoid exercising 3 hours before bed.
  7. Supplement with magnesium. Magnesium helps muscles relax, assisting in sleep.

Learn about how Biosignature Assessment can help you improve your body composition and sleep here.

Follow these steps and watch your recovery, somatic pains and cognition improve. Do you have any suggestions on how to improve sleep? Please share in the comments below!

Get in touch with us!

Or, schedule a free session with a personal trainer! Results guaranteed.