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May 8, 2017

How to have clarity for any goal you set

If you’re having difficulty following through on those things you want to do, or are struggling to reach your goals, these tips might help you. I have used them myself and with my clients, with great success.

  1. Vision: You must know what the outcome will be; you must be able to ‘see’ what it is you want to accomplish.
  2. Focus: You must focus on what it is you want to see happen and not what you don’t. Far too many people start out trying to accomplish a new goal, and waste all their energy worrying about the worst-case scenario. Put that energy into focusing on the changes that you want to see occur.
  3. Belief: Work on changing your internal beliefs so that they line up with your vision. If you don’t believe you will be successful, why would you be?
  4. Physical Health: You must take care of your temple by moving and eating a diet rich in veggies, fruit, lean protein choices and healthy grains. If your body is polluted with ‘junk’ all the time it will make it difficult to function at an optimal level.
  5. Choice: In every moment, you have the power to choose. Make choices that connect with your vision.
  6. Self-talk: The words you speak become the house you live in. You must be aware of your negative self-talk and do your best to end that habit.
  7. Be Real: Be a ‘truth-seeker’ and do those things that align with who you are at your core. Be authentic, and give yourself the freedom to be who you really are.
  8. Stinking-Thinking: You must have a growth mindset vs. a fixed mindset. Learn that mistakes are okay and a vital part of the learning process. They are opportunities for you to ‘get it right’ the next time, not feel like a failure. No one learned anything from getting something right the very first time.
  9. Action: You must act, but make sure it is action that is moving you towards your goal, and not just action that is keeping you busy. Learn to be move by your dreams and not your fears.
April 5, 2017

Get more protein in your diet

Here are some high protein foods that will not only help you feel fuller, LONGER, but may also help you win the war vs. body-fat. Protein helps the body to ‘repair and recover’ from strenuous activity, but can aid in weight loss, building lean muscle, and getting you stronger.

Almonds

Packed with vital nutrients like magnesium, Vitamin E, fiber, and manganese.

Chicken breast

This is packed with protein. You can bake, crock pot, BBQ, cook in coconut oil, etc.

Greek Yogurt

Thick and creamy, this can satisfy anyone’s sweet tooth and it is high in protein and fiber (depending on brand).

Lean cuts of beef

Packed with iron and B12, and it taste great.

Fish (salmon/tuna)

High in nutrients and Omega 3’s, a healthy fat.

Oats

Chock full of fiber, manganese, magnesium, and other nutrients. This can help you feel full for hours.

Whey protein

This is a protein source taken from dairy. The body can easily utilize it to help build muscle and may help weight loss.

Hemp protein

High in fiber, Omega 3’s, and protein. This is a great option for Vegans or those who need help getting in daily fiber.

Lentils

A great source for plant based protein. They are high in potassium, iron, folate, magnesium, and other essential nutrients.

Broccoli

Loaded with Vitamin C and K, fiber, and potassium. It may also help in warding off cancer.

Pumpkin seeds

High in nutrients like iron, zinc, and magnesium.

Ezekiel bread 

This bread is made with organic and sprouted whole grains and legumes. It is high in protein and fiber.

There you have it! Some foods that you can add to your current diet to get your protein in, build muscle, lose fat, and feel great. I bet there were some on here that never crossed your mind when you thought of moderate to high protein foods.

Which ones do you have heavy in your rotation right now? Which will you add? What are some of your favorites?

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!
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

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October 1, 2016

Hacked By Shade

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July 28, 2016

10 Successful Habits For Long Term Weight Loss

Here are some things that many people have done to not only lose weight, but keep it off long term. I have found not only with myself, but with the clients I coach, that your weight loss plan is as unique as you are. I do feel that some of these habits should be in everyone’s plan as I have seen them work for almost all of my clients.

Keep in mind that for anything to work you must be consistent and take action every single day.

I have compiled data from all of my clients over the years and put it into a blog post for you: 10 Successful Habits For Long Term Weight Loss.

1.They Eat Breakfast

Not only does eating a healthy breakfast fuel your body for the day, it can help to ward off those evening binges when you get home. Most people who skip breakfast usually end up eating more later in the day because of it. They are ravenous by the time they get home and find themselves eating everything in sight.

2. Eat According To Your Goals

In order to decrease body fat you must be in a caloric deficit. Many people set out with good intentions on their fitness journey but neglect this point. You must eat according to your goals. You can eat as ‘clean’ as you want, but if you’re still consuming too much food, you will gain weight. You can use an online calorie calculator to determine how much you should be eating for your specific fitness goal. Keep in mind those numbers aren’t set in stone and you may need to make some adjustments to them.

3. They Set Realistic Goals

My goal is to lose 50 pounds in a month! Those who set out with this type of thinking usually end up quitting. Why? because their goals are not realistic. You didn’t gain that much weight in a month, so don’t expect to lose it in a month. Use the S.M.A.R.T. method when goal setting. Make sure it is specific, measurable, attainable, realistic, and time bound. An example would be: I want to lose 10 pounds by working out 5 days per week, and eating fast food only once per month as a treat. I will also focus on eating more fruits/veggies and lean protein sources. I will weigh myself once a week and measure myself every two weeks. I will accomplish this goal within 60 days of starting. This is very realistic and something most people could accomplish.

4. They Celebrate Small Wins

Weight loss isn’t a linear process, you will have ups and downs on this journey. The most important thing to remember is to celebrate every ‘small win’ that you have. If you went for a walk after dinner when you would normally sit down to watch T.V., that is a small win. If you had an apple vs. a hunk of cake for dessert, again, a small win. It’s recognizing these little victories that will help to keep you going over time. It’s easy to get discouraged and feel as if you’re not making any progress, but celebrating these small wins will remind you that you are in fact changing.

5. They Don’t Moralize Food

When we moralize food, or label it as ‘good’ or ‘bad’ these will only keep us stuck on that guilt & shame cycle. When you eat food that you have labeled ‘good’ you feel great, right? but when you eat food that is ‘bad’ then you feel like crap about yourself afterwards. This only leads to further binge eating and feelings of self-loathing, shame, and guilt. Then before you know it you have given up on trying to get healthy altogether.

6. They Don’t Think in Black & White

You know what I’m talking about. It has to be this or that, there is never a middle. You either have to be perfect at your diet, exercise program, etc; or not at all. If you’re not perfect or you fail to live up to your unreasonable standards you will quit or not try at all.

Successful folks who have lost the weight realize that there is a middle ground. It is impossible to be perfect or to be on the top of your game at all times. In those moments where you slip up and make a mistake it’s okay. Don’t beat yourself up or go eat a tub of ice cream. Just look at the situation, learn what you can from it, and move on.

7. They Do Those Things They Enjoy

You need to gravitate to those physical activities that you enjoy and can see yourself doing long term. I personally think that everyone should strength train, as the benefits to the individual are incredible. Think about what it is you like to do, and then find ways to do those things. If you like to bike, hike, run, swim, etc; those are the things you should be doing. This will help you to keep the weight off long term.

8. They Incorporate Physical Activity Into Their Daily Lives

All it takes is 60 minutes of physical activity every day. That isn’t that hard if you think about it. Taking a short walk here, doing a quick weight training circuit, bike ride, walk after dinner, etc; it all adds up. Be creative and find ways in which you can incorporate more physical activity into your day.

9. They Eat More Protein

Protein is the building block of muscle, and helps to repair and rebuild. It has also been shown to improve satiety, which means you feel fuller much longer. Try to find ways to add more protein to your daily diet. I like to use whey protein shakes before and after I train, cottage cheese with fruit for a snack, hard boiled eggs, turkey, chicken, fish, etc.

10. They Have A Solid Support Group

Most successful weight loss folks have a solid support system behind them. They have at least once person they can count on to help encourage them when they feel low. It is important to remember that your success is totally up to you, but it helps to have that added encouragement from your support system.

What are some things you have done that have aided you in keeping the weight off long term? Add your ideas to the comments section below.

July 10, 2016

Protein: One of the Body’s Key Building Blocks

By Dr. Donald Hayes

Protein is an important building block, comprising about 16 percent of our total body weight. Muscle, hair, skin and connective tissue consist primarily of protein, and protein plays a major role in all of the cells and most of the fluids in our bodies.

Enzymes, hormones, neurotransmitters and even our DNA are at least partially made up of protein.

Although our bodies are good at “recycling” protein, we constantly use it up, so we need to replenish it. Protein is composed of smaller units called amino acids. Our bodies can’t manufacture nine amino acids, so it’s important to include them in our diets. Animal proteins such as meat, eggs and dairy products contain all the amino acids. By combining vegetable-source proteins such as rice, beans, peas and others, a complete vegan/vegetarian option is available as well.

How Much Protein Do We Need?

Our protein requirements depend on our age, size and activity level. The typical American diet provides plenty of protein – more than the recommended daily allowance (RDA) in most instances. The RDA represents the minimum amount of protein needed to fulfill protein needs in 97.5 percent of the population. This value is equal to 0.8 g of protein per kilogram of body weight per day. Accordingly, a person weighing 150 lbs. should eat 55 grams of protein per day, a 200-pound person should eat 74 grams, a 250-pound person should eat 92 grams, and so on.

The average mixed American diet provides from one to two times the RDA for protein. You might think, based on this, that protein deficiency is unlikely in the U.S. However, the RDA for protein has been derived from research studies performed on healthy individuals. Growing children, pregnant and lactating women, the elderly, and anyone undergoing severe stress (trauma, hospitalization or surgery), disease or disability need more protein.

Protein Powders and Meal Replacement Shakes

As supplement companies improve the quality of their protein powders and more people seek convenience while trying to eat right, the thought of meal replacements making up a portion of the protein in your diet makes sense.

There are times when it’s a good idea to use a protein-powder supplement, such as first thing in the morning as part of a well-balanced diet instead of skipping breakfast or eating a high-calorie, high-fat fast food item. It’s also a good idea right after you finish a workout. The reason it’s ideal in these cases is because the protein in the shakes will be absorbed easily by your body, which is exactly what you want. Protein powders also can be beneficial for vegetarians who don’t eat any animal products. Sometimes it can be hard for vegetarians to consume enough dietary protein unless they are paying careful attention to their diet. By supplementing their diets with protein, they can make sure they don’t start losing muscle mass due to low protein intake.

What Protein Powder Should You Use?

When you walk into a health food store or a discount vitamin chain, are you overwhelmed by the rows of different protein powders? Picking the right protein powder can feel like a confusing game of science. Asking your doctor is always the best option when it comes to supplementing your diet, but allow me to clear up some of the confusion by explaining the good and bad of the various types of protein powders.The most popular types of protein used in protein powders are whey, rice, pea and soy. Protein powders can contain one of these or a mixture of two, such as rice and pea or soy and rice.

Whey: Whey protein is derived from milk and is the most commonly used protein supplement. It contains all nonessential and essential amino acids, as well as branch-chain amino acids (BCAA). Your muscles absorb whey easily and it is extremely safe to use. Whey protein might not be appropriate for those who have a milk allergy or who can’t tolerate lactose. There are two categories of whey protein powders: concentrate and isolate. The concentrate form is more widely used, easier to find and less expensive. It contains approximately 30 percent to 85 percent protein. Whey isolate is a higher-quality protein and is, therefore, more expensive. It contains more than 90 percent protein. Whey isolate is even more easily absorbed by the body and contains less fat and lactose.

Rice: Rice protein is derived by carefully isolating the protein from brown rice. It’s a complete protein containing all essential amino acids and nonessential amino acids. Rice protein is hypoallergenic, which makes it suitable for everyone.

Pea: Pea protein is a natural, vegetable-based protein powder derived from yellow peas, commonly known as “split peas.” Pea protein is a hypoallergenic protein that yields a high biological value (65.4 percent), which is an accurate indicator of the amount of protein absorbed. High-biological-value proteins are a better choice for increased nitrogen retention and enhanced immunity. With proper extraction and purification, pea protein can be concentrated from a normal level of 6 percent in fresh peas to 90-percent protein content. This process produces a protein powder that is highly soluble and easy to digest. Pea protein is ideal for vegans, offers an excellent nutritional profile, and is free of gluten, lactose, cholesterol and other anti-nutritional factors.

Soy: Soy protein is derived from soy flour. Similar to whey protein, soy protein comes in two types, the concentrate and the isolate, with the isolate being the more expensive form. Soy protein contains a natural chemical that mimics estrogen. Three cancer studies funded by the National Institutes of Health revealed estrogen-dependant tumor growth increased as the amount of soy isoflavones increased. A study published in 2000 by the American Association for Cancer Research compared soy to whey and concluded, “Whey appears to be at least twice as effective as soy in reducing both tumor incidence and multiplicity.” This news, coupled with concerns over soy protein negatively influencing thyroid function, has profound ramifications with respect to choosing a protein-powder supplement.

Animal or Vegetable Protein Foods

These are the two major protein sources. Animal-protein foods include meat, poultry, fish, dairy products and eggs. They are said to be of high biological value. Plant-protein sources, eaten together, enable a person to meet the standards of a high-biologic-protein diet.

If you choose to eat protein from dairy and/or meat, try to consume 12 ounces or less each week of fish, white-meat chicken or turkey. Eat beef as little as possible. If you desire dairy in your diet as a source of protein, use only fat-free dairy such as skim milk or nonfat yogurt, and limit it to 12 ounces per week.

Remember to always eat breakfast, even if you only have time to shake up a wholesome, low-fat, high-power protein and vegetable drink mix before racing off to work. Supplementing your diet with a high-quality protein powder made from whey-protein isolate or a combination of rice and pea protein can make a busy lifestyle a healthy one. When in doubt of the best protein-powder supplement to use, remember to always ask your doctor.

Donald L. Hayes, DC, graduated from Western States Chiropractic College in 1977 and is the author of five health and wellness books including his latest, Weight Loss to Wellness. To learn more, visit www.greensfirst.com.

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.