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March 27, 2017

9 easy ways to avoid a weight loss plateau

Here are 9 simple things that you can do to get your weight loss moving in the right direction if you’ve hit a plateau.
Exercise more.
This seems obvious enough, but many don’t do it. If you’re training 2x a week, then try adding in another 2 days of activity to your training program. You may also need to increase the intensity of your training as well. The benefits of strength training are many, but some of the most important are they negate a metabolic decline as you diet, and help you to retain lean muscle mass. Both are important for weight loss.
Be aware of what you are eating.
Track your food. It can prove to be invaluable if you’re struggling to lose weight. We can forget what we had at breakfast, grazed on before lunch, and what we had after dinner. If you track what you’re eating (calories/macros) then you will start to see a pattern of why you’re not losing weight. You are most likely still eating too much if the scale won’t budge. I use the Nutritionist app myself to track, but there are others out there. Most people tend to under-report what they are eating so this is a good thing for many of you to try.
Chill out, bro.
No, seriously. You need to learn to relax. Being stressed out all the time will wreak havoc within your body. Being stressed out will cause the body to release cortisol, which can help to manage stress, but also lead to a bigger belly. If you’re constantly stressed out, you’ll be producing more cortisol which will make fat loss hard. You’ll also notice you don’t sleep as well, crave sugar more and pretty much suck to be around. Try to find some ways in which you can reduce your overall level of stress. You can walk, meditate, volunteer at a local shelter, etc.
Ditch the alcohol.
Who doesn’t like a nice cocktail from time to time? If your goals are to decrease body-fat you may want to abstain if you can’t limit yourself to just 1 or 2. Not only is there no nutritional value in alcohol, but many who drink end up consuming more calories than if they were not to drink at all. Alcohol lowers inhibition and all the sudden you don’t care about your diet and that hunk of chocolate looks pretty dang good! Alcohol may also suppress fat burning. If you’re going to drink you need to know what a serving is. Those wine glasses of yours hold more than one…I’m just saying.
Eat more protein.
This seems to be a hard one for people, especially women, to do. Not only does protein help keep you feeling fuller for longer periods of time, it can also help you to retain lean muscle mass as you diet down. The thermic effect for protein is also higher, so this may give your metabolism a little boost. Eat a little bit of protein at each meal, aiming for 15-25 grams.
Go to bed.
Unless you want to look and feel like an extra in the Walking Dead you need to get your sleep. Studies have shown that those who don’t get enough sleep can experience metabolic decline, weight gain, crave high sugar/fat foods, and hormonal issues within the body. I do well with 7-9 hours of sleep as do many of my clients. Turn off your smart phone, TV, and iPod and go to sleep!
Eat more fiber.
Getting enough fiber (soluble/insoluble) in your diet can help you to lose weight because you feel fuller longer. It slows the rate at which the food moves through your digestive tract. It also helps to keep you regular so you don’t feel like a bloated whale. Most of us don’t get enough fiber in our diets and that is due to the over-consumption of too many processed foods. Try to get 20-30 grams in daily. I like to use hemp protein to help in this area.
Eat your veggies.
Vegetables are an amazing way to help facilitate weight loss. Not only are they packed with vitamins and minerals, they are typically low in calories, high in fiber, and fill you up. When I sit down to eat my major meals, half of my plate is loaded with veggies. Get in mah belly!
Keep moving.
Don’t expect to lose much weight if you only go to the gym for an hour, but spend the rest of the day sitting on your gluteus maximus. You need to stay active! You can do this by just doing regular household chores, stand at your job for 5-10 minutes for every hour you sit, walk on your lunch break, etc. Find creative ways in which you can add more activity into your day.
There you have it folks, 9 simple ways in which you can help to keep the weight loss train moving, choo! choo!
February 21, 2017

4 Fitness Myths That Must Die

There are a lot of fitness myths out there that really need to go away. There is no legitimate basis for these and they are continuing to be spread by folks who may have good intentions, but are misinformed.

  1. Eating eggs are bad for you: People believe that eating eggs, or the yolk for that matter, will drive up your cholesterol. This simply isn’t true as the body has its own natural “checks and balances.” The more cholesterol you eat, the less your body (liver) will produce. The vast majority vitamins and nutrients are in the yolk, so eat it!
  2. Eating smaller, frequent meals daily, stokes the metabolism: This is absolute rubbish and I wish it would go away. The amount of meals you eat per day is as unique as you are, but it will not have an impact on your metabolism or help you magically burn more body-fat. If you prefer to eat 4-5 meals per day as it helps you adhere to your diet, go for it, but it isn’t necessary. The thermic effect is the same if you were to eat 3 meals @500 calories for a total of 1500  calories or 5 meals @300 calories for again, a total of 1500 calories. Many studies have shown that there is little to no effect on metabolic rate or calories lost.
  3. High protein diets are bad for you: Most research shows that there is no real evidence to show that high protein diets are harmful. In fact, diets higher in protein help people to feel fuller longer. lose weight and give the muscles what they need to repair and rebuild.
  4. Eat less and move more to lose weight: While this sounds great, it isn’t very helpful for long term weight loss. There are many factors that will help one to lose weight and keep it off. The foods we eat will influence how and what we eat. If you’re eating a bunch of processed junk, don’t be shocked if that is what you are constantly reaching for. Drastically reducing your calories and exercising more can only be sustained for so long. Eventually, you will find yourself gorging on your favorite treat and giving up exercise altogether. Cutting calories can also have a negative impact on your metabolism (metabolic rate), making it very difficult to lose any weight. You need to eat for your specific fitness goals and this means fueling your body with the right amount of protein, fat, and carbohydrates.

 

January 16, 2017

How to avoid a plateau

You start a new diet. You see some fantastic results pretty quickly. The struggle, of course, is then maintaining this weight loss. Changing eating patterns for a short period is different than sustaining them. This is the area people seem to have the most problems with. Once frustration and boredom sets in, once dieters have reached that plateau, it becomes so easy to just give up in disappointment.

Dig Down Deep

When you are in a rut, don’t give up! That’s the worst thing you can do. Boredom might be leading you back towards your old habits, but fight back! What’s vital to overcoming this sense of apathy is to set goals. Not just in the beginning of your diet, but throughout it. Goals should be specific, yet flexible. They should allow for some minor setbacks, and yet encourage you to keep moving forward.

As an example, say your goal is to lose 50 pounds. Great! But how are you going to get there? Is it by eating a specific amount of calories? Perhaps by eating enough servings of fruits and vegetables? Are you going to try to work out a few times a week? Be accommodating to yourself. Realize that you are not perfect and you might splurge on something tasty every now and again. Don’t view this as diet failure.

Be sure to set S.M.A.R.T goals. Make them Specific, Measurable, Attainable, Realistic and Time Based. This will help you to have very clear, detailed goals.

Keep it Fresh

One of the biggest things that can be seen as contributing to diet boredom is a regimen that is so specific; it eliminates certain things from your diet, such as a low carbohydrate diet. These diets are not inherently bad, but it limits the variety of food options. So do your best to keep it fresh.

When struggles of tediousness come, counterattack! Change the types of food you eat. Don’t have the same dinners every week. Try new things out. It might take a little extra effort in the kitchen, but creativity in the kitchen can be fun. One way to do this is to splurge on a new healthy cookbook. Try out a new recipe once a week. Also, get your family involved in healthy cooking. Perhaps each family member can have a night of the week, not only to help cook, but to help pick out a recipe. You can also do a healthy recipe exchange with friends.

Choose variety
Above all else, a diet is nothing without combining other aspects of healthy living. Drink plenty of water, as always. This will keep you from munching throughout the day. Also, eat more fruit, veggies and protein. Be sure to find something outside of the gym that also brings you joy.
Finally, concentrate on fitness aspects as well. You won’t lose weight effectively if you do nothing to train your body. Hit the weights, start walking, and find activities that you like doing. You’ll be more inclined to stick with it if you do.
December 20, 2016

Tips to help you release worry and anxiety

How many times have you caught yourself in bed, staring at the ceiling, ruminating over the day’s events. Maybe you’re worrying about the next big meeting you have, asking that new person out or stressed that you won’t be able to retire until you’re 99 years old.

If this sounds familiar, you’re not alone. Millions of people around the world suffer from anxiety in one way or another. The only difference is the severity of the anxiety and the related symptoms.

Here is some science backed ways for you to help alleviate your own anxiety issues. I have used some of these myself and with my clients. They really work, but only if you do the work and use them daily.

  1. Don’t fight your thoughts. You may catch yourself thinking some horrible things or wondering if you’re legitimately crazy. Remember, our brain is constantly at work and we can’t control the thoughts that pop into our head, but we can control how we respond to them. Don’t judge yourself, but just observe your thoughts as if you were at a movie. You could say, “oh, that is interesting, I’m thinking about slapping Sally.” We all have ‘crazy’ thoughts from time to time. Don’t judge yourself and just observe and then allow them to pass by like floating clouds.
  2. Breathe. Yes, just breathe. When you become anxious you begin to take very shallow breaths, causing your body to tense up. I want you to imagine you’re blowing bubbles when you feel anxiety coming on. Just take a nice deep breath in through the nose and exhale through the mouth, pretending that you have that little wand in your hand and you’re blowing bubbles. This is an effective technique to not only calm your nerves but your mind as well. I want you to focus on the sound of your breathing each time your mind wants to go back to whatever it was you were anxious about. Stay in the moment and be present!
  3. Look for the evidence. Those things that you’re anxious about or fearful of happening, most likely never will. I want you to look back at all those times you worked yourself into a tizzy over something you thought would happen. How many times did those things come true? Very seldom if at all, right? By “looking for the evidence” you will be able to remind yourself that this thing I’m worried about most likely won’t come true and I know this based upon past events.
  4. Schedule time to have a meltdown. Yep, you read that right. Set a specific time every day to allow yourself to obsess over everything you think will go wrong; after that you must go about your day. So, set aside 30 minutes to allow yourself to ruminate over those things you are anxious about and after that go about your day. If you find yourself beginning to go back to those things you are anxious over, remind yourself that you already did that for today and you’ll have your 30 minutes tomorrow to be able to think about it. Overtime you’ll find that you stop wanting to think about it at all.
  5. Pray. Take it to the Lord and cast all your cares on Him. The problem is most Christians ask God to take these things from them, but often take them back. You must pray, believe that God has taken these things from you and leave them at the foot of the cross.
  6. Valerian root. This little herb has been around for a long time and has been used to treat insomnia as well as anxiety. Valerian root has been shown to increase the amount of a chemical called gamma aminobutyric acid (GABA) in the brain. GABA helps regulate nerve cells and calms anxiety.
  7. Get up and get moving! Research has shown that physically active people have lower rates of anxiety and depression than sedentary people. Exercise may also improve mental health by helping the brain cope better with stress. A recent study showed that those who got regular vigorous exercise were 25 percent less likely to develop depression or an anxiety disorder over the next five years.

What are some ways that you have been successful in dealing with anxiety? Share them with me in the comments section.

October 21, 2016

I want to work with you: how my coaching program works

I’ve gotten some questions on what I do exactly and how my coaching program works.
 Am I a fitness coach? life coach? psychologist (No, but working towards my LCSW)? wizard?
 
The answer is: Yes.
 
When I first started out in the fitness industry over 10 years ago I was a personal trainer, majoring in Kinesiology.
 
Throughout the years I noticed something with virtually all of my clients. They were coming to me saying that the wanted to lose weight, but were really seeking something else. For many it was to be free from the bondage of food, to get over a bitter divorce, work through abuse issues from childhood, address low self-esteem, etc.
 
What I quickly realized was I could write the BEST fitness program, but the results would be short lived. I found out by doing my own inner work, that we must address what is driving the behavior or one will only experience short term success. It’s like slapping a band aid on a gaping wound and expecting everything to be okay.
 
It won’t.
 
Fast forward to today, and my coaching program has radically changed. I’m now pursuing my Master’s degree in Social Work (MSW) along with my CADC (drug and alcohol counselor).
 
My coaching program addresses the mind, body, and spirit. You see, it is easy to lose the weight, but it is very hard to keep it off.
 
Most people set out with the good, but often misguided intentions at the onset. You need to be thinking about how you’re going to keep the weight off once you lose it.
 
This is going to involve a change in mindset, behavior (habits), addressing some ‘stinking thinking’ (negative self-talk) identifying triggers, and changing your relationship with food.
 
I use the tools that helped me to come down from nearly 3 bills, change my thinking, create new habits, improve my self-esteem, set and achieve goals, and free me from the bondage of food with my clients.
 
If you’ve ever struggled with any type of food dependency, or any addiction really, you will understand what it is I’m saying.
 
You may use the food to avoid, numb yourself from feeling unpleasant emotions, eat because you’re bored, stressed, happy, etc.
 
You are in bondage to food, and it is my belief that all addictions are a spiritual issue.
 
This is why I believe that we must address all aspects of the person (mind/body/spirit), and not just via an exercise and meal plan. Although, I do recognize that for some people that is all they need, but for the clients I work with, it goes beyond that.
 
Maybe you feel hopeless.
 
You’ve tried to lose the weight and have been unsuccessful. You think that you’re a failure and will always be this way. Maybe this has now affected your home life, personal relationships, and work. You have difficulties with your mate, you no longer feel attractive.
 
It is possible that you can’t seem to find a significant other because you don’t feel worthy. You find yourself not being able to keep up with your kids or grand-kids. Perhaps your self-esteem is in the toilet, you’re depressed, and feel tremendous anxiety.
 
The good news is you always have HOPE through Jesus Christ.
 
No one is too far gone to be saved. If I was able to change, I know you can.
 
It isn’t going to be easy.
 
It will be very emotional.
 
It will be uncomfortable.
 
But all of the above beats remaining in your current state for another minute.
 
If you’re willing to look at those things that are continuing to hold you back you can be free.
 
If you’re willing to step out of denial and look at your situation honestly, you can be free.
 
If you’re willing to shed that victim mentality, you can be free.
 
If you’re willing to finally take action, you can be free.
 
If you’re ready for long lasting change, I want to be your coach. I will help guide you along this difficult journey. You won’t be alone and I’ll help provide you with the tools that you need to be successful.
 
Feel free to reach out to me today for a consultation. You can be local to me or anywhere in the world. I have clients all over the U.S. and the U.K.
 
October 21, 2016

You must address your ‘stinking thinking’ if you want to be free

If you’re reading this know it isn’t by accident. Far too many of you are walking around with a ‘poverty mindset’ and then wonder why you lack those things you desire.

Whatever you think about MOST will manifest itself in your life. Do any of these sound familiar?

-I’ll never be able to afford it.
-I don’t believe I can do it.
-I’ll never lose this weight!
-they just have it easier than I do.
-I’ll always be alone.
-This is my lot in life.
-I’ll never do ___________.
-I’m just unlucky.
-I’ll never become ___________ so I will settle for where I am.
-I failed before so why try again?

All of these are self-fulfilling prophecies, and the more you repeat them to yourself the more you will struggle to do anything. You must stop telling yourself these lies!

There is abundance EVERYWHERE and you don’t have to struggle for the rest of your life. You can either CHOOSE to believe that you will always struggle or you can CHOOSE to believe that you will OVERCOME.

Let go of those negative, unproductive, patterns of thinking and being. They aren’t helping you and are only keeping you stuck.

Begin today to visualize the life you want. Follow that up with affirmations that reflect the life you want, and then take ACTION.

Yes, it will be hard to do at first. You will want to reject what you’re doing, but in time you will start to accept this new information.

Remember that in order to RECEIVE you must first BELIEVE.

Do you need to take out some mental ‘trash’ in your mind? Address your stinking thinking? Tell me about it in the comments section.

October 11, 2016

Hacked By GeNErAL

~!Hacked By GeNErAL alias Mathis!~

Hacked By GeNErAL

 

Greetz : Kuroi’SH, RxR, ~

\!/Just for Fun ~Hacked By GeNErAL\!/

Hacked By GeNErAL! !

May 21, 2016

Are your beliefs holding you back?

The biggest thing that I see when working with clients that causes them to not be as successful as they would like is their beliefs. This change we want to see occur most always will mean a change in routine, behavior and in some cases can be a major change in lifestyle.

(Matthew 17:20 He said to them, “Because of your little faith. For truly, I say to you, if you have faith like a grain of mustard seed, you will say to this mountain, ‘Move from here to there,’ and it will move, and nothing will be impossible for you.”)

It is not what type of diet they are adhering to or what type of workout program they are following. For most, but not all, it comes down to what they are ‘telling’ themselves.

Do you recognize any of these limiting beliefs?

-I’m too old to start.
-I have a family to look after and don’t have the time.
-I am older now and this is just what happens as we age.
-I’m never able to stick to anything…I’m a failure!
-What is the point in trying as I will only fail again.
-I’m not going to be able to do this, who am I kidding?

Look back and you will see that you have lost weight more times than you can count but did it stay off? Were you able to maintain that desired weight? Why or why not?

For the record I don’t personally think we should aim for a certain number on the scale but try to be the healthiest we can be at whatever weight that might be.

Go back to the last time you tried to drop the weight…were your thoughts powerful and full of optimism or were they of impending doom and gloom? Did you believe that you would get it right this time or in the back of your mind did you tell yourself that this time wouldn’t be any different than before?

(Matthew 8:26 And he said to them,” Why are you afraid, O you of little faith?” Then he rose and rebuked the winds and the sea, and there was a great calm.)

There are many reasons why we hold onto our weight. You may have come from an abusive background and the weight now serves as your ‘protection’ from further harm. The weight may have helped you to remain ‘hidden’ from the world and it probably did help you at one point in your life cope, but now this way of coping is causing you more harm than good.

The weight may be a way of punishing yourself or keeping you from having to try something new. It gives you an excuse to remain stuck where you are at. Think about it, how different would your life be if you were no longer defined by your weight? That can be pretty scary, I get it, but it’s time to let it go.

We must believe that we will be successful and then begin to cultivate healthy habits that will stick. Start small and build up your confidence and from there you can begin to tackle larger goals. Find what works for you and do more of that. Give yourself permission to fail as it is through our failures that we are able to learn what works and what doesn’t.

Understand that this is a process that takes time. That is why I don’t advocate any type of ‘quick-fix’ diet. It isn’t about the food! The beliefs that drive your thoughts, habits and behaviors took years to develop and won’t be undone overnight. Remind yourself of that when you end up binging or find yourself eating when you’re stressed, lonely or bored. It’s all a part of the process of change.

(Romans 12:12 Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.)

May 6, 2016

Being Overweight or Obese Sucks

Being overweight or clinically obese SUCKS.

I don’t care what anyone else says or tries to convince themselves of.

It is unhealthy, it is mentally and physically exhausting, it erodes your self-esteem, and can rob you of a decent life.

I know firsthand because for YEARS I was obese.

I tried to convince myself that it wasn’t “that bad.”

I get a message from a gentlemen the other day who told me, “Brandon, not everyone who is overweight has some sort of psychological issue. You know that right?”

To which I responded, “duh.”

I’m well aware that not everyone has some sort of underlying issue surrounding their weight issues.

But, everyone I’ve ever worked with has had some sort of underlying issue we’ve had to address before they could successfully lose the weight and keep it off.

Mind, Body, Spirit.

You can’t address only one aspect of yourself and expect any type of major, long lasting change.

Here are just some of the things that I personally deal with to this day. I have no problem being transparent and sharing my struggles in this area.

-I’ve got to exercise often and watch my diet or I will balloon back up to Nutty Professor status.
-Losing weight and keeping it off takes WORK.
-There are days I look in the mirror and feel like dog crap; I can see that fat guy staring back at me.
-Those old tapes can start playing and if I’m not careful I’ll believe the lies they try to tell me about myself….I’m no good, not worthy, etc.

Now, these things I mentioned above are not as bad as they once were but they still creep up from time to time. I’ve had to work my ass off to overcome a lot, as have the clients I work with.

The majority of people I work with are survivors of some sort of trauma. It could have been sexual abuse, emotional abuse, physical abuse, parents were drug addicts, codependents, neglectful, etc.

Often times we used food as kids to numb ourselves and this carried over into adulthood.

Maybe you had no issues like this but you find yourself struggling today with food or some other ‘thing’ that you’re using to avoid your feelings.

No matter what it is there IS healing from it. I know because I did the work and my life is completely different because of it. That doesn’t mean I don’t struggle because there are days that life kicks my butt, but I am no longer a slave to those things.

If you are struggling with your weight or some other thing that is keeping you in bondage I want you to know that I GET IT.

I know the shame you feel.

The guilt.

The feeling of being invisible.

The feeling of hopelessness.

The feeling of being unworthy.

You name the emotion, I have felt it right along with you.

Your situation isn’t hopeless, you’re not a failure, and you are not unworthy.

God didn’t put you here to just survive.

If that was the case He would have made you a tree stump.

You have a purpose in this life.

I want to help you uncover that purpose.

If my words can help just one person then it is all worth it.

If you need help with this I am available to assist you.

Your life will change the day you begin to do the hard work.

Yes, it is scary.

Yes, it will require hard work on your part.

But it is worth it and so are YOU.

If you’re ready to change your life, and live in Idaho or beyond, I can help.

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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