-
News & Updates
January 31, 2018
Use these tips to help you lose fat and get in great shape
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
Soccer Specific Fitness Program
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
Let go and allow the process to happen
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?
November 13, 2017
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.)
November 7, 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!
November 4, 2017
How are you spending your time?
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.
TIME.
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, leave me a comment and tell me how you will do this.
October 20, 2017
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.
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.
- 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.
- 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.
- 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.
- 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!