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March 25, 2019

RESTAURANT CHEAT SHEET

Yes! It’s Possible To Eat Out And Get Lean & Healthy! 

Discover The Healthiest Meals To Get At All Your Favorite Restaurants In Boise, Eagle, Meridian, Nampa & Caldwell!

Get your FREE download HERE.

December 12, 2018

Are your thoughts ruining your life?

If you’re reading this know it isn’t by accident. You were meant to read this and begin the process of letting go of your limiting beliefs.

 

You see, far too many of us are walking around with a ‘poverty mindset’ and then wonder why we lack those things we truly desire.

Whatever you are FOCUSING on the most will manifest itself in your life. Do any of these limiting beliefs 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’m just not motivated.
🔹️I have no energy!
🔹️I’m just unlucky.
🔹️I’ll start tomorrow. [procrastinate & avoid]
🔹️I’m such a failure.
🔹️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 with them. Think of your thought life as a big magnet. Whatever dominates your thinking the most is what you will attract into your life.

Make sense?

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 FOCUS on 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’ and renew your mind? Are you confused as to where to start and feel overwhelmed?

If so, I want to help you on this journey. I too struggled unnecessarily for a long time. Then one day I got tired of how my life looked and how I was living. I was tired of not being happy, using food to cope, and missing out on really living life. I had allowed myself to become a prisoner in my own body because of the weight.

I had hit my ‘bottom’ and to be honest that’s the best place one can be at times. You’re left with no other choice but to fight or die. I chose to fight and here I am today. I want you to choose to fight as well.

There will be no perfect time to start, so just do it now. You’ll try to talk yourself out of it like you’ve done a million times before. I want you to stop doing that. That is just a tactic used by the enemy to keep you stuck and miserable. Take a leap of faith and trust that God will help see you through this.

Reach out to me today for a phone consultation. I can work with you no matter where you call home. I have clients all over the globe who are finding freedom from those things that used to hold them back. You can be one of them too.

Go here to set up the call that can radically change your life.

Also, be sure to grab my FREE fat loss guide. It also has a sample menu for you to follow.

Philippians 4:8
Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

December 2, 2018

Tips on dealing with life’s struggles

I have received a lot of messages from folks regarding depression and this time of year. I know that for many it is a joyous time, but for some of you it is very hard. Maybe you’re dealing with the recent loss of a loved one, a relationship has ended, etc.

No matter the case, I want you to know that I get it. You are not alone and you don’t need to feel guilty or ashamed for FEELING depressed.

If you have followed me for any amount of time you know that I will not say, “I AM” depressed, but I will say that I feel depressed. When we say, “I am” we are owning that thing or feeling, and I don’t want to own depression, but I will allow myself to feel it and process it in a healthy way.

It has been my experience working with clients that far too many Christians suffer in silence when it comes to depression. They feel as if they aren’t ‘spiritual’ enough, so that’s why they feel depressed. You’ll even hear other Christians tell them to just “pray it away!”, as if it was that easy. Now, I do know, and believe in the power of prayer, but comments like that are incredibly insensitive to the person suffering before you.

I’m going to share my testimony of sorts and how I handle dealing with depression. This isn’t advice for you to take, but what I choose to do.

Many people are shocked when I tell them that I have dealt with depression, and anxiety for the better part of my existence on this big ball of mud.

There is no shame in ‘FEELING’ depressed or anxious. I say “feel” because I am very careful in how I choose my words surrounding anything. I won’t own depression or anxiety. I won’t say “I am depressed” but I will say “I feel depressed.” By doing this I have not personalized it or made it about me, it is just a feeling I’m experiencing at that moment.

I think the important thing to keep in mind is that everyone has dealt with this at some point and time, it’s just to what severity. I have found that those who deal with, myself included, often felt like they are the only one or that they are somehow defective.

There are a myriad of reasons as to why someone may deal with depression or anxiety. If you have a history of emotional, sexual, or physical abuse and didn’t have some level of depression or anxiety I would be shocked.

These types of childhood trauma, at a young age, literally change the brain. As a child you were constantly on guard, waiting for the next thing to happen. Being in this constant state of ‘fight or flight’ keeps cortisol [stress] levels high, even when the danger is gone. This usually will carry on into adulthood. This is just a snippet of the research I’ve come across, and it helped me as a survivor, to understand what I was dealing with.

I will share how I have managed this in my own life. I am not against antidepressants, but no longer use them. I chose to come off of them as they just made me ‘flat’ emotionally. I never had any really good days or bad days, I just felt ‘meh’ most of the time.

This has worked for me and it has been proven in studies to work for many who deal with depression and anxiety.

  1. I pay very close attention to my diet. I ensure that I get all the necessary vitamins and minerals my body needs to function. Many people who eat a diet high in processed foods, sugar, fat; tend to be more depressed than others.
  2. I strength train, and move my body however I can. This release of endorphins helps tremendously with depression and anxiety. It also give me an outlet for all those feelings I’ve stored up.
  3. When I feel my mood shift I gently remind myself that I have been here before and that it will be okay. I just make myself do those things that help me maintain, such as being mindful of diet, and continuing to exercise. Most who become depressed just say “f**k it” and crawl into a hole. I have found that I have to act against those impulses. I know that if I let myself go there that it will only get worse. I have to force myself to act in spite of how I feel.
  4. I have a support system. It’s very easy to feel like you’re the only one who feels this way, and that can lead to isolation. This is where the ‘enemy’ can really beat you up. You need to surround yourself with people you can safely share with.
  5. I don’t self medicate with food, alcohol, etc. I allow myself to feel EVERYTHING. If you run from this you’ll only compound your problems.
  6. I watch my intake of caffeine. If you have issues with anxiety this can exacerbate the problem.
  7. I don’t allow others to minimize my experience. There are many who say “just get over it.” If it were that easy I believe many would. No one who has truly suffered from deep depression wants to feel that way.
  8. I give myself permission to be human. No one is ‘depression’ or ‘anxiety’ it is just something you’re dealing with at the moment. Remember that no one has it all together, and this doesn’t define me, it’s just a part of my story that I can use to help others know that they are not alone.

I hope this helps someone out there to know they aren’t alone. If this message resonates with you hit reply and let me know about.

If you would like to discuss how my COACHING PROGRAM can help you process and work through issues such as depression, emotional eating [binge eating], self-sabotage, shame, or any other thing getting in the way of your true happiness, please fill this FORM out. We can schedule a phone consultation and see if we are a good fit for one another.

Have a blessed day my friends. Just know that God loves you and so do I.

PS- Take a look at how some of my e-books can help jump start your fitness journey. They are packed with relevant, easy to apply health and fitness tips.

You can use the 21 day body reset to finally find out what foods work best for you for maximum fat loss and overall health. This comes with a meal plan and shopping guide.

My 30 day devotional will provide the motivation that you need to keep going on those days that it gets hard. It is packed with tips on fitness and daily scripture for you to meditate upon for the day. It also has an area where you will journal your thoughts and feelings for the day. You will focus on what went well and what you can improve upon. This is a great tool for being able to go back after the initial 30 days and see just how far you have come.

Do you wonder if you’re an emotional eater? do you find yourself starting out on a new health plan only to sabotage yourself a few days or weeks later? If so, my coaching guide is for you. It will explain in detail the importance of nutrition, why macros [carbohydrates, protein, fat] are ALL needed, and important, in your daily diet. It also will provide you with in depth questions you can answer to see exactly where you might be ‘stuck’ so you can begin to work on, and be rid of, unhealthy ways of coping. You no longer have to use food or anything else to numb out or ‘escape’ the trials of life.

November 26, 2018

You no longer have to struggle with losing weight and getting in shape

“At Last!  A Weight Loss Program That Actually Produces Long-Lasting & Life-Changing Results!”

Discover the Tricks to Weight Loss That Bobbi and So Many Others Have At Born Again Fitness…

 

Dear Friend:

It’s really true…You CAN Lose Weight and Keep it Off FOREVER!  And, it really isn’t difficult…once you let me show you how…

Now, for all my skeptical friends out there, let me share this with you first to set your mind at ease and show you how my faith based coaching program is different – REALLY DIFFERENT!

How is it different? 

You mean, other than the fact that IT WORKS? 

That’s easy.  It’s different because…I UNDERSTAND.

Allow me to fully introduce myself and tell you what I mean when I say, “I understand your struggles with weight loss.”

My name is Brandon and if you’ve followed me for any amount of time you know that for years I struggled with my own weight. I was up to nearly 300 pounds, miserable and felt hopeless. I had tried every diet under the sun until I created a program that allowed me to finally be free from emotional eating, lose body-fat without killing myself and the gym and going on unsustainable, deprivation diets.

I take a mind, body, and spirit approach to weight loss and overcoming life’s hang ups. I have found that if you neglect any of these interrelated areas that change will only be short term. Think back to how many diets you have been on only to gain the weight back and then some. This is because you only focused on diet and exercise. This battle is a mental one as well and if you don’t address the ‘why’s’ behind how you got to the place you are, and aren’t aware of your patterns, long lasting change will continue to elude you in spite of your best efforts. 

So, as you can see, I very much understand the weight loss battle, and I know what it takes to lose weight.  I’ve dedicated my life to helping people lose weight and feel great!  Now, I want to help YOU lose weight and feel great, too!!

Fair enough?

Go HERE to get started.

Need to know a little more?

Sure thing. Let me share some more details about my weight loss program and how you can start seeing results immediately. But first, let me overcome one of the biggest concerns I get when I talk to people about my weight loss program:

“Is this program really right for me?  Am I going to be successful this time?”

 or

 “Is this program really right for me?  Is it going to be too complicated or hard?”

That is a very legitimate concern, and actually one I think needs to be asked.  Unfortunately, in today’s quick-fix and make-money-fast world a lot of good people are sold on weight loss programs that just aren’t appropriate for them.  Many of them are too generic, while others are way too advanced, and some are just downright INSANE!

The short answer to your questions is, YES you will be successful, and NO, it isn’t too complicated or hard. It’s easy to follow and can fit any busy lifestyle. 

Now, let me explain how why…

 

“Finally!  A Weight Loss Program That’s Appropriate for ALL Fitness Levels.”

 

  • I take into consideration where you are at right now and create your customized 4 week training program from your fitness questionnaire.
  • You will be able to do this from your home or the gym, whichever you prefer.
  • I will help you to learn how to track your macros (carbohydrates, protein, fat) so that you can safely reach your weight loss goals without starving yourself or eating foods you absolutely hate.
  • I will give you material to help you better understand why you may sabotage yourself with emotional eating and how to overcome that.
  • You’ll receive unlimited email support so that if you have a question or concern, you’ll be able to have all your questions answered.
  • You’ll receive nutrition guidance and a 7 day meal plan so you can get off on the right foot.
  • Weekly client check ins to keep you on track.

Seriously, this program works for EVERYONE who wants it to. I bet one of my successful clients started off in a very similar spot as you. It doesn’t matter if you live in Idaho, another state, or anywhere else in the world. I can help you achieve your fat loss and overall fitness goals…

 

 

“Now It’s Your Turn To Lose Weight, Feel Great, and Look The Best You Ever Have.  You Deserve It, Too!”

 

I really am excited to help you lose weight and get in great shape.  Helping others find freedom from the bondage of weight and live their best life is my passion – I’m 100% dedicated to helping you lose your unwanted weight NOW!

With a program so simple to follow you’ll wonder why you didn’t start sooner.

  • You will no longer have to worry about feeling guilty or ashamed about eating certain foods because no foods are off limits!
  • You can enjoy foods that you actually like and still reach your fitness goals.
  • You no longer will have to endure days of being sore because you killed yourself at the gym.
  • Say goodbye to hours of dreaded cardio and the treadmill.
  • You can actually begin to wear clothes that you like and can ditch the baggy stuff.
  • You no longer have to guess as to what to eat, how much, or what exercises to do as I have done all that for you. 
  • You’ll have access to me via e-mail so you won’t have to go this alone. You have your own personal coach!
  • You will have the support and guidance that you need to finally be successful.

It is as simple as you showing up, following the program,and getting MASSIVE results. 

But I have to be honest with you as there is a downside to all of this. You are going to have to buy all new clothes to fit your newer, slimmer body. I hope you don’t mind. 😉

As an added bonus for those who sign up for the 4 week program will also receive:

  • Two 15 minute coaching calls to help get you started and to check in at the halfway mark to help keep you on track [$99.99 value]
  • My 30 day devotional that is packed with healthy tips and scripture to keep you focused on your goals [14.99 value].

 

Let’s get started.  

God bless,

Brandon Jenkins

P.S. – Now’s your chance to take advantage of my online coaching program and see for yourself that YOU CAN ACHIEVE ALL YOUR WEIGHT LOSS & FITNESS GOALS in Idaho and beyond.




November 26, 2018

Try this tip to make change easier

I wanted to change, I needed to change, but I really didn’t know HOW to change.

So, you find yourself wanting to make a change, to do things differently in your life but like most people you stay stuck just THINKING about it.

When I wanted to take my health and fitness to the next level and break out of the rut of eating a box of raspberry filled doughnuts and 2 liter bottle of Coke every other day I knew I had to change what I was doing.

Thinking about what you want to accomplish is a great start but that won’t get you off your butt and moving.

If you find yourself in a similar position you must ask yourself, “What would I be doing if I already had achieved my goal?”
So, if your goal was to drop 10 pounds, gain strength and look and feel better, what would that look like? What would that ‘future’ you be doing every day to make this happen?

Well, you could assume this ‘future’ you would be planning their meals and workouts. You would be educating yourself on healthier food choices. Your ‘future’ you may also be watching less T.V. at night and getting more sleep and engaging in activities that get you outside of the house.

Really think about what it is you have to do to get to where you want to be. Make a list of what you would need to do and commit to doing at least one thing on that list EVERY DAY.

I don’t care if it’s as small as walking for 10 minutes, drinking a glass of water instead of a soda or only having one slice of pizza instead of five. The purpose of this is to get you to begin to move in the direction of your goal(s).

You must take ACTION if you want to achieve anything worthwhile in this life. Don’t allow those voices in your head to stop you from trying.

Can you think of one thing you can do today to move you closer to your goal? Tell me about it and let me see if I can help.

October 27, 2018

What do you believe to be true about yourself?

I hope you are having a great Saturday. I was able to get away for some time this morning and go watch some youth soccer matches. It is always a different experience when I can just watch the game and not have to worry about coaching it.

I had an interesting conversation with a mom at this one game. She knows I am a lifestyle/fitness coach and asked me if she could run something by me. I said “sure” and told her to fire away with her questions. She wanted to know why she had such a hard time losing weight and staying on track.

She told me how she starts off pumped up and motivated only to end up feeling flat and deflated within a weeks’ time. She went on to tell me how she felt like a failure because of how many times she has tried to lose weight with little to no success. She has tried Weight Watchers, Keto, fasting, and even used prescription diet pills and nothing worked for her long term.

I told her that it really wasn’t her fault as to why she wasn’t succeeding. I said it really comes down to the beliefs you hold to be true about yourself. You see, anything you find yourself really struggling with in your life can be traced back to what you hold to be true about that thing.

I’ll give you an example of what I mean. Growing up my parents had some very interesting beliefs surrounding money. They had what I call a ‘deprivation mindset’ and like many of us, didn’t know it. I can remember vividly them always saying how they couldn’t afford something or they had to save money for a rainy day.

They were constantly speaking ‘lack’ into their lives when it came to money and they unknowingly passed these beliefs onto me. I grew up with the same mindset about money. I always felt like being financially well off was meant for everyone else but me. This was all due to my programming I received as a child by my well meaning parents.

I have since been able to work through that false belief and no longer hold that to be true. I had to be very intentional to reprogram my subconscious as this is where virtually all our mental blocks reside. Think of your subconscious mind like a tape player, until you change the tape, nothing will change.

This is where this ladies issues with weight loss were taking place. Her subconscious beliefs about herself were keeping her stuck and fat. I told her until she took measures to address those false beliefs she held about herself that she would most likely continue to struggle. Think about yourself. How many times have you tried to lose weight only to hear that voice in your head tell you that “you’ll fail just like last time” or “you won’t be successful.” Maybe you said something different, but the message was still a negative one. These limiting beliefs are keeping you stuck but it doesn’t have to be this way.

Maybe you can relate to this woman’s story that I shared. Maybe your issue isn’t weight at all, but is related to money, relationships, etc. No matter what it is, you can be assured that those areas in your life in which you struggle to change can be traced back to limiting beliefs.

Many of my clients have come from a background of physical, emotional, or sexual abuse, so you can imagine how many of them grew up in a very chaotic environment. I tell these clients that I work with that their behaviors are just a manifestation of the abuse that they endured. The good thing is they survived the abuse and now they can change the dysfunctional behavior that is now causing problems in their lives. That could be emotional eating, binge eating, sex addiction, using alcohol to escape, etc.

If you have followed me for any amount of time then you know my story. I am a survivor of sexual abuse, weighed nearly 300 pounds, and was miserable for a big portion of my life. I was always dieting and trying to lose weight, but I didn’t want to be healthy. I was desperate. I was tired of the self-loathing that I felt towards myself and I was sure that if I was able to lose the weight I would finally have the happiness I was so desperately craving. By following a detailed plan, one many of my clients now use, I was able to get off the weight loss roller coaster and lose nearly 100 pounds and have kept it off.

Just like we are told to ‘renew our minds’ in Romans, I was able to do just that. That is the biggest thing that helped me to get to where I am today. I had to work on changing those limiting beliefs that I had about myself. I had to ‘change the tape’ and put in a new one. I put in a new tape that told me I could do anything I set my mind to do and that I was worth it. Friends, the process isn’t an easy one, but it was the best thing I ever did for me and those around me. I became a better son, brother, and dad because of it.

So, what are you struggling with? What is that one thing you truly want to see change in your life but you keep running into resistance? You can be sure that you have some limiting beliefs surrounding that. Just know you aren’t a failure if you haven’t had the success that you want. You just need to take a different approach to your situation. If you’d like to know more about my coaching program and how I can help you to change your own ‘tape’ and finally have the life you want please reach out to me today.

Go here to get started. ⤵️

Remote/Online Coaching

June 21, 2018

Are you constantly hungry?

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,

Brandon Jenkins

 

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!