Author Archive for Crystal Ellington

Accepting Balance in your life!

The article I share below is provided by the app Fooducate, which I continue to recommend to those of you who have not added it! Not only does it provide information on foods you shop for but it provides great articles too that I wanted to share.

As you read this please hone in on the paragraph I’ve bolded. As this article could very well go for people trying to gain weight or even maintain weight it Hass to be understood in reading between the lines that discipline plays a major factor in all of our decisions we make throughout each day.

some people work out just to eat what they want, but for a lot of people most are going to say they are trying to lose weight and or tighten up your physique. That is a very common answer and as common as it is, The struggle to achieve that still remains common as well because of the ratio of time in a day that a person have to discipline themselves. The ratio of nutritional discipline compared to fitness discipline, Nutrition will always outweigh fitness.
Even in this article it talks about weight loss, but as a fitness coach Micheal with clients is fat loss which is a major difference in weight loss. You can lose all the weight you can but if your weight loss comprises muscle loss as well you are not winning. Again, nutrition plays a heavy factor in that.
Read below!

There is a false belief, perpetuated by beverage companies and certain TV shows, that the key to weight loss is exercise. While exercise is important for health, and will certainly aid in weight management, the food you eat is far more impactful when it comes to losing weight.

Most people will exercise just once a day. But the opportunity to make a poor nutritional choice presents itself 10-20 times a day, at least.

On average, people today are working out at the same level that they did 30 years ago. However, obesity has skyrocketed.

What has changed?

Easy. People are consuming more calories than ever before.

Conclusion: extra calories from food are to blame for weight gain, not lack of exercise. Yep, the junk food companies are lying when they claim we are a lazy generation.

People often miscalculate how calories from food excesses add up to a much bigger number than the calories burned working out. Most people will exercise just once a day. But the opportunity to make a poor nutritional choice presents itself 10-20 times a day, at least. That’s because unhealthy food is available ubiquitously. Your kitchen, the office, the gas station, the book store. Heck, even your gym!

To burn off a burger (500 calories), you will need to do 45 minutes of cardio workout. A single slice of pizza has about 300 calories, the equivalent of 20 minutes of running at a 9 minute-a-mile. A tall caramel macchiato from Starbucks has 180 calories; you’ll have to walk 2 miles to burn them off. To work off a pint of beer (250 calories), you’ll need to do 30 minutes of weightlifting. Should we continue with some candy and potato chip examples, or do you get the drift?

Another overlooked aspect of exercise is compensatory calories. On days we work out, we tend to eat more because we “earned it”. This psychological phenomena happens to almost everyone. Who hasn’t completed a workout, only to drink a congratulatory smoothie with more calories than burnt?

Lastly, another important point to consider. Besides weight gain, a poor diet is much more harmful tou your health than the effects of physical inactivity, alcohol and smoking – combined.  So even if you aren’t overweight, a nutrient poor diet can lead to adverse health effects such as hypertension and non-alcoholic fatty liver disease. This can happen even if you are exercising regularly.

The more you exercise, the less you burn.

Your total daily energy expenditure is comprised of resting energy burn plus whatever you burn as a result of physical activity. The more you workout, the more you burn – a 30-minute run will burn 250 calories; do it for an hour, and you’ll burn double.

However, your resting energy burn is also affected by exercise. Scientists measured the resting energy burn of over 300 volunteers from all over the world. They were surprised to discover that once physical activity increases above a moderate level, the body adapts and reduced its metabolism in order to conserve energy (the graph on the right side of the chart).

Exercise is very important. For health.

There are so many reasons to exercise:

  • Regular workouts can help reduce the risk of disease, including type 2 diabetes, cardiovascular disease, dementia and some cancers.
  • Exercise releases endorphins, chemicals that make you feel good, naturally.
  • Working out helps reduce stress, which is a factor that leads some people to eat unhealthy comfort food.
  • On days we exercise, our sleep improves. Better sleep means less hangry episodes then next day.
  • Exercise may also boost the immune system.
  • Athletic ability that comes with regular exercise can also boost your self confidence.

When you exercise, your body slowly replaces fat with muscle. You may not see numbers dropping on the scale, but your dimensions may decrease, as muscle is more dense than fat. Dropping a jeans size, while flat lining on the scale is definitely a thing.

So, yes, by all means, exercise. As much as you possibly can, while still enjoying it and staying injury free.

Bottom line: Weight loss is 80% Nutrition, 20% Exercise.

Even if you don’t exercise at all, by counting calories and eating mostly healthy, whole foods, you will shed pounds. Lots of them!

On the other hand, working out regularly, but with no regard to what you eat, will not lead to weight loss.

What has your experience been?

Sources:

1. Noakes et al –  It is time to bust the myth of physical inactivity and obesity: you cannot outrun a bad diet – British Journal of Sports Medicine, April 2015

2. Pontzer et al – Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans – Current Biology, 2016

Form of Expression

Go ahead and check out my video!!!

I’m back

Brussel Sprouts and Sweet Potatoes

I am not sure about you, but when I was younger I absolutely despised Brussel sprouts. It was just something about them that made me yell out YUCK!! It wasn’t until I got older that I found out they are so many different ways to prepare and season foods that you can enjoy, when normally you would shy away.

I can now either have Brussel spouts but they HAVE to be steamed or baked with the right seasonings for me to have it on my plate.

Got this recipe from none other than Registered Dietitian, Molly Linek. Check it out!

Ingredients:

● 1 large sweet potato (cut into 1/2-inch cubes)

● 2 tablespoons olive oil

● Salt and pepper

● 1/2 pound Brussels sprouts (trimmed and cut in half)

● 1/2 onion (large diced)

● 1/2 bell pepper (large diced)

● 1 teaspoon smoked paprika

● 1/2 teaspoon ground cumin

● 1 pinch cayenne pepper

● 4 garlic cloves (roughly chopped)

● 4 large eggs

1.  Preheat the oven to 425 F.

2. Cut Dice sweet potatoes and toss with 1 tablespoon olive oil salt and pepper.   Spread in a single layer on a large baking sheet and Roast for 20 minutes.

3. Toss the trimmed Brussels sprouts, onion and bell pepper in 1 tablespoon of olive, paprika, cumin and cayenne pepper, salt and pepper.   

4. Add to the sweet potatoes. Roast for another 15 more minutes, or until the potatoes are tender and and the sprouts are browned.

5. Reduce the oven temperature to 400 F.

6. Remove potatoes and brussel sprouts from oven.  Add garlic and vegetables to a greased baking dish or cast iron skillet. 

7. Crack each egg on top of the veggies. Season with salt and pepper. 

8. Bake for about 15 minutes, or until the whites are set but the yolks are runny.

Enjoy!

Time for a massage

So it started out as just a habit that I did after taking an old hairstyle out of my daughters hair. I would massage her head, just to loosen up her hair and give her scalp some TLC. It turned into a must for my daughter. She gets excited when I tell her its time to take down a hairstyle to do another, because she knows a massage is coming. Just in case she thinks I forgot, she will say “Mommy, will you rub my head?” Its just the sense of touch, and it feels good.

Parents, I am not talking about a light rub or pat on the head, I am talking about a massage! I thought it was just Reygan who really enjoyed getting her head massaged, but I was wrong.

I tried it on my son and niece- Their whole demeanor changed! You can just feel them relax. Their shoulders relax and their eyes droop. Its incredible.

I honestly believe that when our kids get overwhelmed, anxious or just getting tired, a short massage is the best time to step in. Sometimes I do it just cause. I literally massage their heads for no more than 1 minute and they appreciate it.

Not only is this a great way to give some sort of relaxation to our kids, but it is also a great way to snuggle and connect with our kiddos.

Give it a try!! Please shoot me a post if you gave your kiddo a massage!

The Massage

Parent and Kid Blog

To my 4Star fit subscribers! I will now be sharing content once a month moving forward I want to ensure that what I share with you is quality and meaningful. With that being said the only way to provide the contact you need and are looking for is feedback from YOU!

When it comes to my Parent and Kid blogs, whether you’re a parent, guardian, nanny or mentor, the content I provide I want to be sure resonates with you and yours.


Please do not be afraid to reach out to me whether it’s through my website email, or social media I will personally be sure to make that content to be sent directly to you. 

The next Parent and Kid blog that you will receive will begin Sunday, December 6th!

Thank you for continuing to be a part of my 4Star Fitness, community and journey!

Stay healthy and blessed y’all♥️

Health and Fit Tips

To my 4Star fit subscribers! I will now be sharing content once a month moving forward I want to ensure that what I share with you is quality and meaningful. With that being said the only way to provide the contact you need and are looking for is feedback from YOU!

When it comes to Health and Fitness Tips, what I share I want to know that it’s tips you need and can use! Please do not be afraid to reach out to me whether it’s through my website email, or social media I will personally be sure to make that content to be sent directly to you. 

The Health and Fit Tip Blog that you will receive will begin Sunday, December 6th!

Thank you for continuing to be a part of my 4Star Fitness, community and journey!

Stay healthy and blessed y’all ♥️

Nutritious and Delicious

To my 4Star fit subscribers! I will now be sharing content once a month moving forward I want to ensure that what I share with you is quality and meaningful. With that being said the only way to provide the contact you need and are looking for is feedback from YOU!

When it comes to the Nutritious and Delicious, which I believe is VERY important, please share what kind of foods/recipes you are interested in. For those who have followed this blog for a while now that I have a very good friend who is a registered dietitian, very credible, knows her stuff as well as makes her own recipes.

Please do not be afraid to reach out to me whether it’s through my website email, or social media I will personally be sure to make that content to be sent directly to you. 

The next Nutritious and Delicious recipe that you will receive will begin Sunday, December 6th!

Thank you for continuing to be a part of my 4Star Fitness, community and journey!

Stay healthy and blessed y’all ♥️

Embrace The Process

To my 4Star fit subscribers! I will now be sharing content once a month moving forward. I want to ensure that what I share with you is quality and meaningful. With that being said the only way to provide the content you need and are looking for is feedback from YOU!


When it comes to my personal blog, embrace the process, share what is it that you want to know more about me as it relates to my health and fitness journey. Please do not be afraid to reach out to me whether it’s through my website, email, or social media. I will personally be sure to make that content to be sent directly to you. 

The next embrace the process blog that you will receive will begin Sunday, December 6th!

Thank you for continuing to be a part of my 4Star Fitness, community and journey!

Thank you for continuing to be a part of my 4Star Fitness, community and journey!

Stay healthy and blessed ♥️

4Star Fit Tip

Make It Right, Get It Tight with this move!

Stationary Plank Crouching Walk

Food vs Emotions

hen life throws different stressors our bodies respond in various ways. When it comes to these stressors and how the body responds, for some people Food is not what they turn to to cope with situations but for others food is the emotional go to. When it comes to stressful emotions and food it more than likely ties in with Not the best choices and unwanted consequences. 

Check out this Information provided by registered dietitian, Molly Linek about What happens when stress and emotions come together:

⬆️ stress (hormone cortisol) = ⬆️ poor diet (unhealthy food choices or over moderation) / high fat & sugar = ⬆️weight  (change in leptin, appetite suppressor hormone) = ⬆️ obesity (⬆️ in insulin resistance)

All of what you see above ties in with your inflammation of the body and possible depression

Food stimulates mood! (VanOudenhove, 2011) most people seek out emotional eating as a way to buffer against strong emotions/depression

Palatable food reduces stress temporarily by buffering any major physiological and behavioral responses to stress

 So now that you have a little bit more information about how the body responds to stress, the work has to be done of being aware of how you respond to it when stressed out.

I can most certainly say for those of us who are emotional eaters, the first thing we are not going to think about to suppress our emotions is carrots, or fruit, it’s going to be more like ice cream, chocolate, or something fatty and greasy.

However, the more aware we become and the more knowledge we have, the more conscious decisions and effort that can be made in being good to ourself.

Stay healthy and blessed y’all.