Sitting May Sabotage the Benefits of Exercise

Sitting May Sabotage the Benefits of Exercise

Sitting may sabotage the benefits of exercise. As I write this, I am wanting to stand up! Sitting for most of the day could make us resistant to the usual benefits of exercise, according to a small but worrying new study.

The study is titled “Inactivity induces resistance to the metabolic benefits following acute exercise” and published in The Journal of Applied Physiology in April 2019.

People who spend most of their waking hours sitting face heightened risks for many chronic diseases. They often also experience metabolic problems that raise the risk of diabetes and heart disease, including insulin resistance, poor blood sugar control and high levels of triglycerides, the fatty acids from food that linger in the blood if they are not metabolized.

The researchers asked the volunteers to stop moving around so much and instead confine themselves to fewer than 4,000 steps a day and at least 13 hours of remaining still.

The volunteers complied, sitting, almost uninterrupted, for four days in a row.

They also changed their diets slightly, consuming fewer calories, so that they would not gain weight, which might have changed their metabolisms, separately from the sitting.

Sitting May Sabotage the Benefits of Exercise

These results suggest that being sedentary for long periods of time may create conditions inside our bodies “that make us resistant to the usual metabolic improvements after acute exercise,” says Edward Coyle, a professor of kinesiology at UT-Austin and senior author of the new study.

Sitting May Sabotage the Benefits of Exercise

Is sitting unhealthy for us primarily because we are not exercising when
we are sitting? Or does sitting have its own unique effects on our
bodies and, if so, could those outcomes somehow alter or even overpower
the positive contributions of exercise?

The Conclusion

He and his colleagues hope to explore some of those issues in future studies. But even now, he says, the data indicate that “it is a very good idea not to sit all day.”

J Appl Physiol (1985). 2019 Apr 1;126(4):1088-1094. doi: 10.1152/japplphysiol.00968.2018. Epub 2019 Feb 14.

Marie lost 4 dress sizes in 3 months!

Marie lost  4 dress sizes in 3 months!
Success Story – “The Mother of the Bride”

Marie lost 4 dress sizes in 3 months! I love to celebrate my clients and am excited to celebrate Marie as the client of the month! Changing lives is the greatest gift, and when people ask me what I like most about my work, I say “Supporting people to improve their life.”

When the student is ready, the teacher appears. That was certainly the case with Marie came to me and was “ready” to get healthy. She was willing to follow the path to her success and she had a BIG motivation. Her daughter’s wedding was in 6 months and she wanted to feel fabulous as mother of the bride!

How Did Marie Do It?

I have been working with Marie for 3 months. She followed the Sugar Buster Program exactly as prescribed and began with the 5 Day Sugar Cleanse to get off the sugar cravings and reset her body and mind. Then she moved into what I call the “TRANSFORM” phase where she was given food lists and she removed all “grains” from her diet. She now says this way of eating is her new lifestyle. This is her “new normal” where she chooses protein and slow carbs for breakfast and has no desire for muffins or bread anymore! Marie lost a total of 23 inches, 25 pounds and 4 dress sizes in 3 months!

Marie lost 23 inches, 25 pounds and 4 dress sizes in 3 months!
Success Story – “The Mother of the Bride”

Mother of the Bride Story

Here is Marie’s journey in her own words.

My goal was to lose weight and inches for my daughter’s wedding and fit into a dress I felt fabulous in. I followed the program exactly as Dr Karen prescribed and after 3 months I released 25 pounds.

I feel younger, healthier and stronger.

I am more educated and read labels now for all my food choices.

Most  importantly, my cravings for processed sugars is completely gone.

I highly recommend this program in taking the steps to a healthier life style.

Taking the time to care for myself has made me a better wife, mother and friend.

Dr Karen’s knowledge, support and encouragement and program has help change my mindset toward a healthier me.”

If you are interested in getting healthy like Marie, join my next Sugar Cleanse HERE.

Would you consider NON-FOOD treats to TRICK-or-TREATERS?

Would you consider non-food treats to trick-or-treaters? The Teal Pumpkin Project is a worldwide movement to create a safer, happier Halloween for all kids. Putting a teal pumpkin on your doorstep means you have non-food treats available, such as glow sticks or small toys. This simple act also promotes inclusion for trick-or-treaters with food allergies or other conditions.

Here is what YOU can do:

  1. Provide non-food treats to trick-or-treaters (see examples below)
  2. Place a teal pumpkin in front of your home to indicate to passersby that you have non-food treats available
  3. Add your home to the Teal Pumpkin Project map
  4. Share the Teal Pumpkin Project with your friends and family
  5. Use the free printable signs, flyers, and materials HERE  to help you make the most of this year’s Teal Pumpkin Project

Available at dollar stores, party supply stores, or online shops, these low-cost items can be purchased and handed out to all trick-or-treaters, or made available in a separate bowl from candy if you choose to hand out both options. Nearly all of these items can be found in a Halloween theme or festive colors.

  • Glow sticks, bracelets, or necklaces
  • Pencils, pens, crayons or markers
  • Bubbles
  • Halloween erasers or pencil toppers
  • Mini Slinkies
  • Whistles, kazoos, or noisemakers
  • Bouncy balls
  • Finger puppets or novelty toys
  • Coins
  • Spider rings
  • Vampire fangs
  • Mini notepads
  • Playing cards
  • Bookmarks
  • Stickers
  • Stencils

Are there any non-food treats that I should avoid?

There are a few considerations when choosing which non-food items to hand out. First, some non-food items still contain food allergens, such as some brands of moldable clay, which may contain wheat. Additionally, try to choose latex-free items, as there are children who have latex allergies.

Can I still pass out candy?

Sure – just do it safely! The point of the Teal Pumpkin Project® is to make trick-or-treating as inclusive as possible. You can keep the experience safe by keeping your food treats and non-food treats in separate bowls.

Social media is one of the best and easiest ways you can spread the word about the Teal Pumpkin Project®. Be sure to use #tealpumpkinproject each time you post!