Forth Magazine " Women Edition"

HOW TO STAY SEXY AND SLIM WITHOUT SPENDING HOURS IN THE GYM! LEARN HOW LOS ANGELES BASED PERSONAL TRAINER AND FITNESS NUTRITIONIST ANGELICA VENTRICE TRANSFORMED HER MIND AND BODY THROUGH HER 30 POUND WEIGHT LOSS JOURNEY…

ooking back at old pictures of myself, it’s hard to believe I am the woman I am today. I recall being called Gonzo, because I had a big nose or getting made fun of for my belly and the acne on my face…Im sure this rings a bell to many people out there.

We all deal with different tribulations which mold us into who we are today.

Growing up I never played sports, I only danced and focused on academics. I never lifted a weight or attempted to run. I was self-conscious, did not like the way I looked or felt, in fact the only thing I felt I was good at was getting straight A’s….That feeling basically lasted throughout college. After I graduated, I decided to join a gym and started doing cardio. Oh good old cardio… hours on end on several machines to basically get nowhere and shed a pound of water weight. But what did I know?

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I did know I wanted to change and needed help; I hired a private personal trainer who helped me see my true potential. As I embarked on my fitness journey, I found myself falling in love with training and nutrition. Over time I shed approximately 30 pounds of weight. I started running and competing in Duathlon and Spartan Races. As my passion for fitness grew deeper, I finally realized what my true calling was-to help others transform just as I had. I was confident, leaner, full of energy and I looked COMPLETELY different! Of course through the years I have learned that no matter how great we look, we must fully love ourselves to grow and change. Our

appearance is the bonus that will change once our mindset changes.

Currently, I am a busy private Personal Trainer in Southern California. I love my job and I love my personal clients!

Ideally, I would love to reach clients all over the country to help them change as well!

My goal is to show others how I transformed with simple consistent workouts which focus on HIIT (High Intensity Interval Training).

I do not spend more than an hour in the gym, in fact,

most days, I exercise at home or in the park with just a set of Dumbbells, a TRX or my bodyweight. In order to see a change, people just need to dig deep, bring their intensity and commit to a solid Nutrition and Workout Program. One does not need to spend hours in the gym or hours of cardio to look great!

I am proof of this-LESS IS MORE! I am currently in the process for creating a program which includes all HIIT workouts that can be done in the comfort of your own home! The only requirements

are you, your energy, a set of Dumbbells and Resistance Bands (preferably Perform Better).

I would also like to share that my weight loss journey is a never ending battle as I struggle with Hypothyroid and Polycystic Ovarian Syndrome.

I am often fatigued, bloated, and craving sugar because of my elevated insulin levels.

The way I have learned to

manage these symptoms is by combining my exercise program with yoga, meditation and an anti-flammatory diet.

Never underestimate the power of proper nutrition in healing your body and soul.

My acne is gone and the weight gain is minimal now. I take a number of homeopathic supplements to support my system and assist in my thyroid function as well. Like I stated in the beginning

of this article we all have adversities that shape us and make us who we are today. I am actually quite thankful I have been dealt this hand. I learned how to combat these issues and am happy to teach others they can do the same.

Remember Mind over Matter and Quality not Quantity‌.You can be sexy and slim without spending hours in the gym.

I can be reached at AngelicaVFitness@gmail.com for any Fitness or Nutrition questions. I also have a FREE HIIT at Home Workout available- visit www.AngelicaVentrice.com to retrieve.

I began my health journey January, 2017

began my health journey January, 2017. I was eight months postpartum and struggling to find any love for myself. As a first-time mom, I spent all my time caring for my daughter and trying to be the best mom I could. I had a good life, a healthy baby, happy marriage but for some reason I still lacked love for myself.

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I had developed Bells-Palsy at 37 weeks pregnant and I did my best to not let it crush me. The doctors all told me it would be temporary but after I had my daughter, the

months continued to pass and my previous smile never really came back.

I decided enough was enough, that I needed to get my happiness back. My self-confidence, my smile, my charisma, my life! I missed all of it.

I found a woman online who was having success with an at-home program; I reached out and shortly after I began my own health journey.

For me, it was never about a physical change but more so an internal one. I needed to change myself from the inside

so that I could feel better about my outside appearance.

Within the first week I had lost 2 inches around my waist and by week 3 I was down 7 inches total. I started to feel happier and more confident.

I had more energy to keep up with my active baby. More love to give to my husband. More patience and grace to give to myself. I loved it so much that I started helping other women do the same. Today I am proud to be an expecting mother with an active toddler who can still fit fitness and nutrition into her busy life. #mrssouthfitness

Keto Diet Secrets:

How to Enter Ketosis and Lose Weight Fast he ketogenic diet has emerged as one of the best ways to lose weight and keep it off. It’s popular among athletes, fitness models, nutritionists, and gym goers. Unlike most diets, it’s backed up by science.

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Rather than limiting calories and portion sizes, this slimming plan takes a completely different approach to weight loss. It works by triggering ketosis, a metabolic state that causes your body to burn fat for fuel. The keto diet not only promotes fat

loss but also improves insulin response and mental health.

Getting started is the hardest part. Since this diet is largely based on fats, it’s necessary to change your mindset and eating habits. The sooner you enter ketosis, the faster you’ll lose weight and get in your best shape ever.

To help you out, we’re going to reveal the best-kept keto diet secrets. Let’s get into it!

Keep Carbs to a Minimum The ketogenic diet is low in carbs and high in fats.

How fast you’ll enter ketosis depends on your sensitivity to carbs.

When you’re on carbs, your glycogen stores drop. The liver begins to produce ketones that can be used for fuel. This leads to fat loss, enhanced mental clarity, better sleep, and improved insulin response.

The key to entering ketosis is to deplete your glycogen stores as quickly as possible.

To do that, limit your carbs intake to 15-20 grams per day.

Later, you can slightly increase this number as long as ketosis is maintained.

Eat Coconut Oil Coconut oil and MCT oil have been shown to

increase ketone levels in the bloodstream. Both foods are high in medium chain triglycerides, which are quickly absorbed into the body and used for energy.

To enter ketosis faster, eat more coconut oil throughout the day. Add a tablespoon to your morning coffee, mix it with your meals, or enjoy it as a snack. The lauric acid in this food causes your body to produce ketones and boosts brain health.

Be Mindful about Protein In the absence of carbs, the human body can use protein as an energy source. This keeps it from burning fat.

That’s why a high protein intake can throw you out of ketosis.

Consume protein in moderation. Get 0.8 to 1 grams per pound of body weight. When you’re on the keto diet, protein should account for no more than 25 percent of your daily calories.

Take Exogenous Ketones Certain dietary supplements, such as exogenous ketones, can help you enter ketosis faster. These products also suppress appetite and curb cravings, making it easier to stick to your diet. Better yet, they help you get back into

fat-burning mode following a high-carb meal.

These supplements are widely available in health stores.

Most formulas are based on BHB (beta-hydroxybutyrate), the most abundant ketone in the bloodstream. Basically, they provide your body with an instant supply of ketones, leading to fat loss.

Try a Keto Fast Whenever you’re fasting, glycogen stores decrease. You can take fasting to a whole new level by adapting it to the keto diet. All you need to do is to abstain from eating for at least eight hours and consume low-carb, high-fat foods during the feeding window.

For example, you can take dinner at 7 PM. Eat breakfast around 8 AM the next day.

Consume butter, coconut oil, fried eggs, bacon, salmon, tuna, peanut butter, and other highfat foods. Repeat this process every day until you enter ketosis.

Another strategy you can try is fasting for 24 hours.

Stick to water, coffee, and unsweetened herbal tea. Once the fast is over, load up on high-fat foods.

Now you have it! A list of the best keto diet secrets! Try these weight loss hacks today – you’ll enter ketosis in the blink of an eye!

How to count your calories:

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Decrease your calories count with

8 easy steps

ounting calories are quite tedious.

We require food and drink every day to run our bodies.

However, our bodies just need a necessary amount of calories from our diet to function effectively and look amazingly healthy and fit.

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A quick question would be “how do I know what amount of calories my body needs�?

In this article, you will learn how to calculate the number of calories your body needs daily.

The fitness plan to help decrease your excess calorie count and also the ultimate calorie calculator.

Calorie Simplified A calorie is a unit of energy the body requires to raise the temperature

of one gram of water by one degree. Foods and drinks, generally every diet contains a certain number of calories. In other to look fit and healthy, it is advised to eat fewer calories. When the calories absorbed in the body is more than the required, it cannot be easily broken down and it would lead to ill health, obesity, various types of heart conditions and such like diseases.

Weight loss and calories count In other to gain weight, more calories need to enter the body.

To lose weight, more calories need to leave the body. This is achieved by reducing the amount of calorie intake by cutting down on foods and drinks with excessively high calories and going on a diet with the moderate amount of calorie that your body requires.

How much calories you require daily The average human needs about 2000-2500 calories to function daily and maintain a proper outlook of the body.

This number is however determined by various factors such as; the body weight, size, and height of the individual as well as the activities done regularly.

Men who engage in a highintensity fitness program or power sports would likely need more calories than men who don’t, same as with women.

The Ultimate Calorie calculator There exist various types of calorie calculator both online and offline. Medical and health officers also run a diagnosis of the calories needed to be gained or loosed from the body to maintain a particular outlook of one’s body.

For the purpose of this article, we are going to be focusing on how to decrease calories to maintain an equal balance in fitness and health.

I would be listing out the 8 easy steps to decrease calories accumulation and intake into the body.

STEP

1

STEP

2

Find out your require calorie per day Reduce excess calorie from your diet

STEP

Manage your food & drink intake around your calorie requirement

STEP

Going a fitness program or gym

3

4

STEP

5

STEP

6

Remember step 2 and 3

Get your friends to join you

Ensure you don’t give up

STEP

Enjoy yourself along the way, love your self

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The amount of calories intake you have is determined by many factors which include: Body Size, Body weight, body activity and sex amongst many factors.

How to count Calories There are various ways of efficiently and effectively count calories.

Many people have resulted to using online apps while a few others are very comfortable doing the math themselves with a pen and paper and of course a calculator.

We will show you both ways.

From analog to digital.

Analog

STEP

7

That being said, let’s show you how to count the number of calories your body needs;

Owning a scale will greatly help you calculate your calorie intake.

You have to get your body’s weight, then measure your height as well, note your age and also your sex.

This will help calculate your BMR. Your body requires a minimum number of calories to live. This minimum number is called the basal metabolic rate (BMR).

Your BMR is the number of calories your organs need to function while you perform no activity whatsoever. You can think of it as the amount of energy you’d burn if do nothing but sit around all day.

Once that is done.

Input those values into the BMR Formula below, then you will have estimated calories your body needs daily.

Men Women

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5 BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

To know the amount of intake to have on a daily basis; Use the formula below:

Lifestyle

Example

PAL

Calculation

Sedentary or light activity

Office worker getting little or no exercise

1.53

BMR x 1.53

Active or moderately active

Construction worker or a person who runs one hour daily

1.76

BMR x 1.76

Vigorously active

Agricultural worker (non- mechanized) or a person who swims for at least two hours daily

2.25

BMR x 2.25

These formulas have been around for a long time and they are the same ones implemented by mobile apps who calculate Calories intake and Calories requirement for every individual.

Digital Go to the Google play store or the Apple store.

These are two popular mobile device Operating systems.

Once you are there, search for calories calculators.

You will see a ton of app, download anyone that best suits your needs and use them.

Going digital is quite easy.

Managing your calories count Your calories count is grossly related to your lifestyle and your general wellbeing.

It is then important that you monitor and manage your calorie levels at all times to lead a healthy lifestyle and a beautiful fit body.

• Always note what you are taking into your body; pay attention to the nutritional labels on your food and drinks.

• Avoid overeating. As much as you can.

• Be a champion for fitness programs. And participate actively.

• Ensure that you eat consistently little portions of food, especially food rich in proteins.

• Keep your body active.

• Keep track of your calorie count The methods used to calculate your calories doesn’t matter as much as you. You are the most important person. Calories or not.

Be happy living your life.

Health is an advantage, use it.