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October 15, 2017

Avoid yo-yo dieting

I see this far too often from people with good intentions.

The crazy low calorie diets that people are going to go on in hopes of losing WEIGHT. You really should be after FAT LOSS, but I know what you’re saying.

EAT LESS AND MOVE MORE!

That is the mantra of most of you out there who really want to lose weight. But this approach simply doesn’t work for the long haul. Yes, you may drop some scale weight initially, but it won’t last, and you’ll start the yo-yo process all over again.

With my clients I have them approach weight loss from many angles. It isn’t enough to just say, “Go do this work out program and eat______.” We are very complex and I believe this approach is too simplistic. I feel you must take a holistic approach when working with someone. You must address all the parts of the person, and not just one area. Now, that isn’t to say that someone can’t benefit from a training program only, you just need to be honest with yourself and where you’re at on your journey.

  1. Address what is driving the urge to emotionally eat/numb/avoid or basically run from unpleasant feelings.

You are eating out of emotion for a reason. Understand that the weight you are carrying is just a SYMPTOM of what is going on inside of you. Address WHY and you’ll begin to see the weight taking care of itself.

  1. Develop new habits.

We cannot eliminate old habits so why bother. We focus on creating new habits that will help you to be successful in all areas of your life. You don’t have to be a slave to your old, ineffective habits any longer. You can choose to make different choices, and I’ll show you how.

  1. Eat foods to optimize hormones, reduce cravings, and feel satiated.

I really want you to think about how you eat, what you eat, and the response from your body. Does the food you fuel your body with make you feel alive or sluggish? do you feel like you could go climb a mountain or climb into bed? Also, when do you notice your cravings hit you the hardest? These are all things we would look at so that you can make better choices for yourself. I want to help set you up for success.

  1. Aerobic/Anaerobic activities.

I want to help you find those things that you truly enjoy doing, be it strength training, hiking, biking, swimming, running, walking, etc; It’s all good with me. We will create a strength training program that you will be able to do in under 40 minutes. It will be geared to the environment you train in; home or gym. Your current physical fitness level is taken into consideration, and it will be progressive in nature. Meaning, you will progress to more challenging movements, weights, etc; over time. This will all help you to be able to become stronger, decrease body-fat, move better, look better in your clothes, but most important; feel better about yourself.

If you have struggled with your weight, tried diet after diet, only to end up right back where you are now, seek help. It isn’t a bad thing to invest in yourself, and in fact, it’s a great form of self-care. Too many people, especially women, think of themselves last. That is tragic to me. You can’t pour from an empty vessel, and if you’re not taking care of yourself properly, then you’ll struggle to care for others. Stop putting yourself on the back burner, and take care of the magnificent body that God gave you.

Improving your health has so many wonderful benefits:

  • Improved mental state; happiness
  • Decreased anxiety and depression
  • Fat loss
  • Better sex life/more confidence in self
  • More stamina to do those activities you enjoy
  • Keep up with the kids or grandkids
  • Wear clothes you actually like
  • Improved self-esteem
  • Get off certain medications
  • Be stronger physically
  • Improve bone density

The list really is endless for you. If you’re ready to start but just feel unsure of how or where to begin, I want to be your coach. I will walk along with you, and make sure that you have the tools you need to be successful.

I know that the thought of changing brings about a feeling of fear, and that is okay, it’s normal. When you step outside of your comfort zone  you should feel some anxiety, that’s good, it means you’re changing.

Remember that courage isn’t acting in the absence of fear, it’s acting in spite of it.

Cheers,

Brandon Jenkins

March 3, 2016

What types of protein should you use, how much, and what types

What is the difference between the difference protein powders out there? (e.g. whey, casein, vegetarian)

Answer: The key difference between whey and casein is that whey is absorbed in the digestive system quickly, whereas casein is absorbed slowly and steadily. Egg white protein was the most popular type of protein supplement for many years before milk proteins surpassed its popularity due to their better taste and lower cost. Soy and hemp are unique among vegetable protein sources in that they supply all 8 essential amino acids. Most vegetable proteins lack one or more. There also is pea protein and brown rice protein. These are for vegetarians and those who don’t do well with dairy products.

When should you use what kind?

Answer: I would use the whey upon waking and after training if you are unable to eat a solid meal. If you’re looking for a MRP [meal replacement powder] then I would use the casein as it digest slower than the whey and will stick with you longer, promoting satiety. The hemp protein would also be a consideration to be used as an MRP in a smoothie.

What kind of protein powders do you suggest and why?

Answer: I suggest whey, casein and hemp protein powders. Casein, is known for slow digestion, so it is very beneficial in shakes that are used as meal replacements or a bedtime shake. The whey is excellent before and after training as it is absorbed into the bloodstream, and utilized by the body the fastest. Hemp protein is not only is an excellent protein source but also supplies healthy fats and is high in fiber. Hemp protein also contains large amounts of zinc, iron, and magnesium and EFA (omega 3, 6, 9)

I prefer to use whey protein upon waking and after training because the body can digest and use it rapidly. I will at times you casein at night because it digests slower providing my muscles with a steady stream of amino acids.

What ingredients should people avoid?

Answer: The main thing to look for in a clean protein is lack of artificial sweeteners and information on the label stating that the protein is derived from cattle that has not been exposed to synthetic hormones, chemicals or medications. How much should a person take and how much is too much? (if exercise or meal replacement)

For people that are dairy sensitive or vegetarian what can they do?

Answer: You need at least 0.8 grams per pound and as much as 1.5 grams if you are engaging in intense exercise for more than 1 hour per day and 6-7 days per week. A 140lb woman could easily need 112 grams per day. For vegetarians Brown rice protein powder has many benefits for health and fitness. It provides a convenient source of protein for vegetarians and others who follow restricted diets. Pea protein is also something to consider if you’re a vegetarian or sensitive to dairy. Yellow peas supply an alternative but complete source of amino acids and high in iron.

The quality of proteins can be measured in two ways. The most common measure is the Biological Value (BV).  The BV of certain proteins is calculated by measuring the percentage of protein consumed and absorbed versus how much of it is excreted as waste. This gives an indication of how much of the protein that is consumed actually remains within the body to promote protein synthesis Protein synthesis means how much protein the body will actually use.

I hope this clears up any misconceptions you might have had about using protein supplements, which ones, when, and how much!

July 27, 2015

Do you struggle with negative self-talk?

“I can’t stand to look at you”

“You make me sick”

“You can’t do anything right!”

“You never see things through”

“This time won’t be any different. You will fail just like before”

“You’re so fat”

“What a loser”

How long would you allow someone to remain in your life if they spoke to you this way? You would remove them very quickly because most of us can recognize this as very abusive behavior.
It is emotionally damaging and over time causes great harm.

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June 17, 2015

Another fitness myth that must die.

NO, you will not magically gain weight if you eat after 7pm. I don’t care if you’re eating fat, protein, carbohydrates,etc. This simply isn’t true.

Weight loss will always come down to being in an energy (calorie) deficit, period. Nothing crazy complicated about it folks.

Don’t be afraid to eat after 7pm. You won’t get fat provided you stay within your macros (carbs,protein,fat) but I can’t guarantee you won’t turn into a Gremlin.

June 7, 2015

Your past only has as much power as you give it

I don’t care what your past looks like, where you came from, what you did, or what someone said about you. If you want to change your life for the better you CAN.

You don’t have to become what was spoken over you. You’re not a loser, no good, worthless, shameful, etc. You are a child of the Most High God! All that matters is what He says about you.

It’s not easy to release all of that baggage you’ve been carrying around. It’s a process that takes TIME but if you are willing to do the work you can find freedom.

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May 20, 2015

God is good

Matthew 17:20-21
And Jesus said unto them, Because of your unbelief: for verily I say unto you, If you have faith as a grain of mustard seed, you shall say unto this mountain, Remove from here to yonder place; and it shall remove; and nothing shall be impossible unto you.

Math was my MOUNTAIN. As you know I’ve been asking for prayer in regard to this and for a positive outcome. I believe that the enemy will place people in our path to try to block us from becoming who we are truly meant to be.

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May 2, 2015

How to lose weight with PCOS

The Facts:

Insulin resistance is the main reason why it’s more challenging for you to lose weight with PCOS and generally.

About 80% of the women with PCOS have insulin resistance but then again if you’re overweight…

Chances are you already have an insulin resistance but without me going into a long complicated explanation of what insulin resistance is…

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April 10, 2015

Are you getting enough FAT in your diet?

Despite being vilified for many years, dietary fats are one of the 3 main nutrients that your body needs to function properly. Their numerous health benefits include controlling blood levels of cholesterol and glucose, preventing the development of cancer, reducing your heart disease risk and supporting your vital organs (including your brain, your heart, your liver and your lungs). However, due to the popularity of low fat diets and the untrue assertion that dietary fat is automatically stored as body fat, many people choose to eliminate this macronutrient from their diet. Doing this can be extremely damaging to your health and in this article I will be discussing why with 14 of the negative symptoms of dietary fat deficiency.

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March 26, 2015

Are you PASSIONATE about your life or are you merely EXISTING?

The older I get the more I truly realize what matters in life. It isn’t about acquiring more “things” or making more money. You can have all the “toys” and money in the world and still feel very empty, lonely, and unfulfilled.

The one thing that truly motivated me to change my life was my last “typical” job I had 9+ years ago. I worked in construction and would get up at 6am so I could be to work by 7am and get off at 6pm or 7pm that night. I would do this Monday through Friday and every other Saturday. The job paid well, offered insurance and provided security.

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March 16, 2015

You are only as sick as the secrets that you keep.

I know many of you suffer in silence, bound by the secrets that you keep. The reality is we all have both a public and private life. We put on our best “face” to the outside and create our secret life to hide those aspects of ourselves that we are ashamed of. You may be feeling shame or think that you will no longer be accepted if you show this side of yourself. If you think about it we have been forced to hide certain parts of ourselves since childhood. It is either because of what was done to us, or we were told it was “bad” or we knew by how others responded to us that we had to disown this part of ourselves or face rejection.

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