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Sleeping Away Fat Loss

Steve March 3, 2016

Frequent exercise and a healthy eating habits are key elements in any weight/fat loss programs.  However, making sure that you get enough SLEEP (7 to 8 hours) is often overlooked.  Research shows that sleep plays an important role in weight management.  People who sleep enough have lower BMI indexes than people who don’t.  The data also suggests that sleep deprivation can cause weight gain, worse yet unwanted fat gains.  Let’s take a look at some of the contributing factors that link sleep with weight/fat loss:

Sleeping Away FatLeptin and Ghrelin

Sleep affects the levels of several hormones in your body.  Two hormones that play an important role in stimulating and suppressing your appetite are leptin and ghrelin.  Leptin is produced by your body’s fat cells and is responsible for suppressing hunger.  Ghrelin is released by your stomach, and stimulates your appetite.  Lack of sleep lowers the levels of leptin in your blood and heightens the levels of ghrelin, which results in an increase of appetite.  The reverse is also true that getting enough sleep decreases hunger and will therefore help you lose weight.

Growth Hormone

During sleep, your pituitary gland secretes more growth hormones than during your waking hours.  Growth hormones stimulate cell regeneration, reproduction and growth.  These hormones are also known to aid you in building muscle.  This is why higher levels of growth hormones means a heightened metabolism.  With a higher metabolism, you burn energy much faster which leads to easier weight/fat loss.


Getting eight hours of sleep at night helps you lower the cortisol levels in your blood, while lack of sleep raises Read the full article

Standing Cable Crossover Rear Delt Fly

Steve January 26, 2016

Developing the rear deltoid (shoulder) can be quite challenging to balance out the physique, as it is for myself.  There are few movements that isolate the posterior delts, but when they are mastered look out.  There’s always time to smolder the shoulder to enhance their rounded appearance.

Rear Delt ImageHorizontal arm abduction, as in the standing rear delt cable fly, is most important in sport and shoulder development that requires the arms to be pulled back while in line with the shoulders.  All details and video description in the links attached.


When- Do the standing rear delt cable fly at the end of your shoulder workout.

With- Precede the standing rear delt crossover fly with exercises that target the middle and front felt, such as presses, lateral raises and front raises.

What- Five major muscles are involved: Posterior Deltoids, Infraspinatus, Teres Minor, Rhomboid, Trapezius

How- Do 3-4 sets of 10-15 reps for starters


TIP:  The farther you bring your arms (elbows), the more you invoke your rear deltoids and mid-back muscles.  Thus, a full range of motion is needed for maximum shortening of the primary muscles.

Savory Herb Chicken & Rice Soup

Steve January 16, 2016

Nothing like staying warm through a frigid winter night than with a hot savory soup that hits the spot. Here’s a quick and simple chicken & rice soup that comes together in no time.


  • 1 whole rotisserie chicken, meat removed and chopped into bite size soup piecesDiced Chicken
  • 1 TBS olive oil
  • 1 medium onion, chopped
  • 3 large carrots, chopped
  • 3 celery stalks, chopped
  • 2 cloves of garlic, minced
  • 8 cups fat free, low sodium chicken broth (2-32oz. boxes)
  • 2 cups water
  • 1 – 6 oz. box Uncle Ben’s Basmati Medley (Savory Herb) or other rice variety with seasoning packet
  • 1 dried bay leaf
  • 1 – 14 oz. can of petite diced tomatoes
  • 1/4 cup chopped fresh parsley
  • salt and pepper, if needed or desired
  • juice of half a lemon

Read the full article

Asparagus is – is lovely

Steve January 10, 2016

Asparagus can sometime get a bad rap due to the unpleasant smell that it gives to certain bodily fluids.  Nasty, but true!  The truth is that asparagus is delicious, regardless of what some haters say.  In addition and more importantly, there are some incredible health benefits of asparagus, some of which you’re about to appreciate:

1. It keeps your bones healthy

A serving of asparagus contains an impressive 70% of your daily recommended dose of vitamin K.  This is fantastic news for your bones, because vitamin K is essential for keeping them strong and healthy.  It helps with bone repair and formation, and has been known to aid in the prevention of osteoporosis and osteoarthritis.

Asparagus is a commonly eaten vegetable and is well known for its unique, savory taste.

Asparagus is a commonly eaten vegetable and is well known for its unique, savory taste.

2. It assists with weight loss

A serving of asparagus contains roughly 10% of your daily fiber requirements.  This is important for weight loss because fiber helps to kick start your digestive system.  In addition, fiber helps you feel fuller for longer, so you’re less tempted to gorge yourself on food you don’t really need to consume.  Asparagus is also great for weight loss because it contains potassium, which has been known to help reduce belly fat.

3. It has anti-aging properties

Asparagus is rich in vitamin E, which is also a lipid-soluble antioxidant and therefore highly beneficial for your skin.  It helps to protect tissue cells from mediated oxidant injury, which basically means Read the full article

Slow Process to Sustainable Results

Steve January 7, 2016

It’s one thing to have a healthy goal, like weight loss, for New Year’s.  It’s another to set yourself up with unrealistic time lines, such as losing 10 lbs by the end of the week.  New Year resolutions can be the motivation you need to start the year out strong, but they can also give you unwarranted pressure to reach your goal ASAP.

Slow Process; Don't QuitWhether your normal routine has disappeared in lieu of Holiday celebrations and sweets, or if you’ve vowed that this is the year you’ll become a gym rat or gym doll, remember to pace the transition and take it slow; just don’t quit once you’ve started.  No matter what your beginning starting point is, taking it to the next level should involve a ramping up and not an all-out-7-day-4-hour-per-day routine blitzing on the body.  Let’s be honest, you’ve tried that barrage before in the past; how’d that work out for you?  This only leads to discouraging aches, pains, and unsustainable time allocations to fit this amount of long term activity into your schedule.  Not to mention injuries that may sideline you even when you want to keep going.

Want some strategies to help you start out slow and implement your routine gradually?  You’ll find all the recommendations here at feelfitastic.com throughout the entire month of January.  We’ve got tips on how to ramp up your workout once you’ve mastered your current one, how to restart exercise after an injury or sickness, and how to jump back on the fitness bandwagon after your exercise routine has taken a hiatus.

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