News & Updates
July 4, 2018
If you’re tired of trying to guess which exercises to do to give you the best results and what foods to eat to lose weight, I have you covered. Many of my clients struggled with this as well before coming to me. They went to the gym and did those exercises they thought would help, but ended up back on the treadmill after feeling frustrated from trying to guess all the time. Some even hurt themselves because they were doing too much. Keep in mind that less is more when it comes to training. They would even eat the foods they thought would get them leaner, but ended up quitting in frustration after continuing to gain weight!
I’m sure many of you can relate to these frustrating situations. You desperately want to lose weight so that you can feel better, but end up frustrated because of lack luster results that come from not really knowing what to do.
With my 4 week Jump Start program you will get what you need to be successful long term. I want this to be a life long change for you and not something that you’ll do for a few weeks and quit.
I will be with you every step of the way to ensure that you succeed this time. You won’t be alone and you won’t have to guess anymore. This alone takes away the stress of this journey. All you need to do is show up and reap the rewards of better health, mobility, looking amazing in your clothes, and feeling sexy again.
My 4 week Jump Start program has everything that you need to incinerate body fat with my metabolic workouts that can be done in under 30 minutes. I will calculate your macros [carbs,protein,fat] so you know exactly how much to eat to reach your specific fitness goals. You can say goodbye to guessing and deprivation diets. With macro tracking you truly can enjoy the foods you like and still lose weight. My program takes away the guilt and shame you experience when you eat foods you have deemed ‘bad’ as there are no bad foods! You will begin to look at food differently and change your relationship with it. Lastly you will have massive accountability in my exclusive online group. You’ll be able to receive support from others who are on the same journey as you.
Below are some testimonials from some group members:
“I couldn’t figure out why I was struggling to lose the 15 pounds I had gained 3 years ago. I mean, I had lost 100 pounds, so why is 15 so difficult? During the first few weeks, he helped me realize that there had only been about a 3 week period in the past 4 years that I had NOT been in dieting mode. It’s time to fuel my body, maintain, rest, and recover for a few months. Thanks, Brandon!”
“So stoked!! I noticed one other thing. We have a tiny kitchen and normally if I’m in it ppl are banging into me to get around. Sandra walked past me yesterday and didn’t even brush me let alone bang into me!! and her friend, Pat, said to her that she’s noticed that I’ve gotten smaller!! ””
The mental game will continue. I have talked the talk….walked the walk…and fallen down so many times. That said…I ALWAYS get back up!! My prayer is this…God give me the strength to be more like you! This group…the way I embraced it as guided my steps on the road to healthier habits! I will continue on this path. God bless.
“ I noticed I felt better and slept better on the days I exercised. On the days I didn’t, I seemed less energetic or enthusiastic. Shooting for 3-4 exercise days this week!”
You can have the same results as these ladies and more. I have made this so simple that their is really no way you can not succeed. No more guessing, no wondering if what you’re doing is the ‘right thing’ to do, no more feeling alone and isolated. With my 4 week Jump Start program you’ll be on your way to living a life that you are proud of.
So once again here is what you will receive:
*Customized metabolic workouts that will incinerate stubborn body-fat and can be done in under 30 short minutes
*Nutrition guidance so you know how much, and what to eat, to reach your goals
*My 30 day devotional to help with the emotional aspect of this journey
*Access to my online private support group for added accountability
*Unlimited email support for answers to any questions you might have
If this sounds like what you need to get started and finally succeed click the button below. You have nothing to lose and everything to gain. I look forward to seeing you on the inside!
June 30, 2018
Over the years of working with many clients I have noticed a trend with those who are ‘normal’ eaters and those who are not [emotional].
Those who don’t have issues surrounding food are able to listen to their bodies and overall make healthy choices. They are able to stop when full, trust themselves to make good decisions, have healthy internal dialogue and really enjoy food.
For those of us who use food as a way to escape, or restrict food as a way to punish ourselves, it is the polar opposite. We have this deprivation mindset, we are full of fear, have a childish need for instant gratification, poor self-talk, and deny what is really going on in our lives.
For those of you who can relate to what I’m saying you also will realize that the funny, yet scary thing is it isn’t even about the food. This is the message that I hammer home with my clients all the time.
Your issues with food are all about what is going on inside of you. The food is just a symptom of a much larger problem. That is why you can go from diet to diet, experience some success, but it never lasts. If it was all about a diet and training program you would have beat this long ago, but it isn’t. You’ve go to do some hard work, face some of your fears, and allow yourself to begin to feel again.
This all starts with changing the beliefs you hold about yourself to be true and this in turn will pave the way for you to change your relationship with food and the outer world.
So, don’t lose hope if you struggle in this area. You can be free from the bondage of emotional eating, feelings of low self-worth and self sabotaging behavior.
The freedom will begin once you step out of denial about how bad it really is and move forward into healing.
If you’d like to explore this further you can reach out to me here.
Online fitness, nutrition, and lifestyle coach.
June 21, 2018
Do you find yourself hungry all the time? Some of these reasons may be why.
Poor sleep habits:
Sleep is required for proper brain function and also is vitally important for a healthy immune system. If you’re not sleeping well you can be sure to get sick more often and will find yourself making poor dietary choices. It is because sleeping is a big factor in controlling your appetite. How many times have you found yourself reaching for high sugar, high fat foods after a poor night’s sleep? This may be due to increased levels of ghrelin. This is an appetite stimulating hormone that can be affected by lack of sleep.
Lack of protein in your diet:
Protein has been shown to improve satiety, meaning you feel fuller for longer periods of time, and can help to reduce overall appetite. Protein works to help increase the hormones in the body that signal to the brain that you are ‘full’ and can help to lower the hormones that signal hunger. You can use a whey or hemp supplement in addition to your whole food choices in order to get more protein in during the day.
You are eating too much processed crap:
If you are consuming a lot of refined carbohydrates you are potentially setting yourself up to eat far more throughout the day. This is because the body is able to rapidly digest these foods which in turn will cause you to tend to eat more as you don’t feel as full for longer periods of time. Also, eating a lot of processed foods can cause low blood sugar levels which may then signal to the body that you need more food [energy]. Try to incorporate more high fiber foods, protein, veggies and healthy fats at every meal to combat this.
Your water intake is poor:
Those who don’t drink enough water may find themselves eating when they aren’t legitimately hungry. This is because dehydration can mask itself as hunger in the body. So, before you reach for that yummy doughnut, drink a glass or two of water and see if that feeling of hunger doesn’t go away.
You eat in a chaotic environment:
Do you find yourself eating in front of the television, in the car, or while surfing Facebook? Those who ate while distracted tend to eat more. I advise my clients to be mindful when eating and to eat in a distraction free zone. This will allow you to not only fully enjoy the food in front of you but to be aware of the signals your body sends to you letting you know that you are full. Think about it like this. When many people go to the movies they can kill an entire bucket of popcorn, candy, and a drink without giving it a second thought. Why? Because they are eating while distracted and just consumed well over 2000 calories! Try this for yourself and see if you don’t eat less while being in a quiet, distraction free zone.
So what do you think? Can you identify with any of these? What changes can you make starting today to move you into a better place?
Until next time,
April 1, 2018
Okay, this is gonna be deep so take a deep breath. I was sitting here just thinking about all the stuff we go through in order to avoid facing the TRUTH.
Look at your own life and really think about it. Get RADICALLY honest with yourself and you’ll see what I am talking about.
Somewhere along the way it was modeled for us by our primary caregivers (no blame, just facts) that is was not SAFE to be honest. We watched our parents disown their self/feelings and in turn sent the message to us that it wasn’t safe to feel/share certain things. That we need to just, ‘go with the flow’ and not rock the boat. You may now find yourself sending these messages to your kids. This is how the cycle of abuse and dysfunction is passed down from generation to generation.
I believe that we all deserve the TRUTH and that by owing our “truth” we can, and will be set free from the demons who torment us.
Let me give you some examples of things I have heard from clients, witnessed, or was my truth for sometime. Some of these may or may not resonate with you.
“I can’t share with my wife/husband that I am unhappy or my needs aren’t being met. I don’t want to hurt them.”
So instead of being honest you go outside the marriage and have an affair or numb with drugs, alcohol, work, etc.
“I was sexually molested as a child but it wasn’t that bad!”
Yes, it truly was that bad and sexual abuse changes a person on so many levels. Instead of dealing with the truth of what happened to you then you may become promiscuous, abuse drugs, alcohol, have failed relationship after relationship. These can all be traced back to the abuse in your childhood.
“I was abandoned by one or both of my parents either emotionally, physically, or both.”
The result here may be that you abandon yourself. Accepting treatment that you don’t deserve OR you don’t allow anyone to get close to you. You may push them away if they get too close so you don’t have to experience being abandoned all over again. You may also choose partners today that are emotionally unavailable or who ultimately abandon you.
These are just a few and you can plug your own experiences in here as well. I learned a long time ago that in order to heal from my own issues I had to face the truth of what happened to me or what I was doing.
The truth will set us free. Stop running from it and allow yourself the freedom to begin speaking your truth.
You know that you can’t run from it, drink enough, have enough sex, snort enough, smoke enough, eat enough, etc. You can’t do any of that enough to make the pain go away.
Do what you must to be set free. I’m taking on new clients and can help you with this.
Anyway, these are just some of my thoughts. Let me know what you think and feel free to shoot me a message if any of this hit home with you.
If you’re ready to face this head on click the link below.
God bless you today.
March 15, 2018
This topic has been on my mind a lot lately, so I decided to share it with all of you.
I want you to take a minute to think about the most valuable thing that we own, but many of us don’t realize the true value of it until it is gone.
We waste it every day on things that really don’t matter, only to look back, and wonder where it has gone.
The thing we take for granted, until it is gone.
We waste countless hours of our time on things that don’t matter.
We tell ourselves that we will, “do it tomorrow.”
We play on Facebook, watch T.V., surf the internet, pour all our energy into a job, continue to do things we know don’t work, etc.
I can look back on my own life and see where this held true. I had allowed myself to become consumed with work and school. I felt like I was doing the right thing at the time, but looking back I can see how I allowed that to get in the way of personal relationships.
What I was doing wasn’t inherently wrong, but the time I was spending on these things was out of balance.
I had to pull back, reduce the hours I was working, and intentionally make spending time with loved ones a priority. Fast forward to today and one way I am doing this by coaching my daughter in soccer. This is my third year with her, and I plan on coaching girls’ soccer in high school, God willing. My daughter and I get to spend a lot more time together and are making memories that will last long after I am gone.
So, my question to you is, “where are you spending your time?”
Are you neglecting your health or family because you’re spending your time doing other trivial things?
What can you do today to begin to spend your time more wisely?
I think we all can benefit from asking ourselves this question every now and then.
Where we spend our time will reflect what we prioritize in life.
One day you and I are going to ‘run out of time’ so be sure you spent it well.
If you recognize that you need to make some changes in your life, comment and tell me how you will do this.
February 7, 2018
Watch this is you have any kind of low back issues. ☝️
You must strengthen your core, booty, and possibly other weak muscle groups. There may be some you need to stretch and others you need to leave alone.
This isn’t a ‘quick fix’ issue by any means, but if you’re consistent you’ll notice a considerable difference.
Far too many people will opt for surgery and going on pain meds first, before utilizing corrective exercise methods. 👌
If you’ve been on my page for a while you’ll know that I dealt with a chronic SI issue. I was also in APT, which many people unknowingly are. My situation only began to get better when I took an active role in my recovery.
I was told I’d never be able to deadlift or squat again by a PT. She may have meant well, but lit a 🔥 under my butt. I have always loved to prove people wrong, and I did. I refused to accept what she was telling me.
Remember, when you see folks like this you’re only getting their opinion. You are not your diagnosis.
I began to research extensively regarding a hypermobile SI joint and all it entails. I then began experimenting with different training protocols and have created one that works.
I can now squat and deadlift MORE now than in the past. The pain I was in is nothing like it was before.
My message is simple.
Take an active role in your recovery. Exhaust all efforts before opting for surgery or taking pain medication.
A lot of the issues we see today can effectively be managed with diet and exercise.
January 31, 2018
Use these tips to effectively help you to win the ‘battle of the bulge’ and get in the best shape of your life.
Tip #1: Get your calories from solid foods, reducing your consumption of sugary drinks and soda.
Tip #2: To reduce how much you eat, drink a glass of water 30 minutes before, and after, each meal.
Tip #3: Keep healthy snacks on hand when cravings hit. By doing so, this will help you to keep from driving through McD’s fast food or binging on junk. I like to keep raw almonds in my car along with apples and bananas.
Tip #4: Swap out those large plates you use for smaller ones. You can legitimately trick your brain into thinking your servings are bigger by using smaller plates. This will also keep you from feeling like you have to fill those plates to the rim with gut busting food.
Tip #5: Get in the gym and lift iron. This can help to give a boost to your metabolism as you diet and help you to retain more lean muscle mass. It will also help you to lose more fat over time, look great, and move better.
Tip #6: Make sure you get your zzzz’s. Studies show that those who don’t get adequate rest tend to eat more and are predisposed to weight gain. Your sleep is huge to recovering and being able to lose fat.
Tip #7: Ditch all the crazy fads and crash diets. Find what works for you and make this a lifestyle change. Otherwise you’ll keep going from one fad to the other and get nowhere. Make a list of the activities that you like, and keep you active, and find ways of doing these things daily.
As you can see the above tips aren’t flashy or glamorous, but they are scientifically proven to help you when it comes to losing weight and keeping it off.
Which of these do you think you can benefit from?
December 16, 2017
Do you want your child to become a better athlete, avoid injuries, improve their confidence on the pitch? if so, they should be doing some form of strength training, along with more technical work as they get older. This is especially true for the female athlete as this will help to reduce, or prevent, many common injuries related to the knee and ankle.
Many soccer players have adequate lower body strength, but neglect their upper body and core. This imbalance will have a negative effect on their performance over time and can set the athlete up for unnecessary injuries.
With my soccer specific training program we will focus on building a strong foundation, and from there we can progress to power, speed and agility. By focusing on compound movements for both the upper and lower body, we will be able to develop a much stronger, faster, and better athlete. This will translate to their play on the field, leading to better play and an increased level of confidence.
We will train in a fun environment that will allow for your child to grow, be challenged, and learn to become a better athlete. Feel free to reach out today to see how I can help your child succeed.
December 5, 2017
I know for years, maybe even decades, you’ve struggled with your weight. I want you to know I’ve been there, I did too.
It wasn’t until I realized that I was the one adding all the pressure to the experience. Once I “let go” and allowed the process to happen, it became much easier.
These are some of my truths I came to learn, and now teach to others:
-You can get in shape without killing yourself.
-You don’t have to starve yourself in order to lose weight.
-You can enjoy foods that you like and still reach your goals.
-You can love yourself right where you’re at, while working towards who you want to become.
-Happiness isn’t a destination, it’s apart of the journey.
-Nutrition is the key to overall health; spiritual, mental, physical.
-There is no “good time” to start, except NOW. Stop lying to yourself, and saying “I’ll start _____” We both know you’ve been saying that for years. You just need to start and figure it out as you go.
-Failure is nothing more than feedback. I preach this to my clients. When you slip up, which will happen, that isn’t a bad thing. It is showing you what you can/need to do differently next time.
What can you take away from this and use for yourself?