News & Updates
April 4, 2022
Insight from my morning meditation:
If you’re not willing to invest in yourself at some point to better your life you’re making a big mistake. So many people balk at the thought of investing in themselves. They see it as an EXPENSE versus an INVESTMENT in themselves and a better life. Often times many don’t invest in themselves because they don’t feel like they are worthy enough to invest in.
Remember, you are your most important ASSET.
In the past I had to invest quite a bit of money in a tutor to help get me through Math. Did I want to spend nearly $50.00 per session on this? Of course not, but my perspective was different. I didn’t see this as a cost or expense. I saw it as an investment in ME, my future, and knew this was going to open major doors in my life and provide me with numerous opportunities. This INVESTMENT has now paved the way for me to obtain my Masters in social work. The cost was totally worth it in the long run.
Don’t be short sighted and think of the LONG TERM gains of investing in yourself. Listed below are just some of the things you’ll gain when you invest in your health.
- Improved focus
- Learn to cope with life without using food as a way to avoid
- Eliminate emotional eating
- Detailed fitness and nutrition program to get to where you want to be
- Better health
- Happier life
- Increased self-esteem
- Learn new skills
- Opportunity to earn more money
The list can go on and on.
Wise people invest in those who know what they don’t.
Wise people remain ‘teachable’ and seek out help when they need it.
The only thing stopping you from having what you want is the knowledge needed to get it. Friends, that knowledge/help/support is out there. Your job is to get off your butt and go find it. God isn’t going to wave a magic wand and have it fall in your lap.
You’re going to have to walk out your faith and do some work. Pay someone to teach you, go to the library, or start using Google more and put down the t.v. remote. Your future is going to be what you make it. Keep investing in yourself friends, you are worth it!
Online fitness, nutrition, and Christian lifestyle coaching.
December 30, 2021
June 24, 2021
IDAHO INFERNO GU16 COPA 2020-2021
The team started it’s travels by going to the Las Vegas Player’s Showcase in April 2021. They faced 4
California teams over the course of 3 days. They ended 1-2-1. They were ranked 8th in Idaho at the time.
The team then traveled to Coeur D’Alene, ID to play in the Bill Eisenwinter HOT SHOTS spring tournament. The team took four games in a row to take the Championship.
Next up was Idaho State Cup. The girls battled through to be Finalists raising their Idaho rank to #3, National Rank to 422 and Regional rank to 114.
By placing 2 nd in State Cup, the girls qualified to play in The Far West President’s Cup. This tournament
included Finalist teams from California, Oregon, Washington, Utah, Colorado, Arizona, New Mexico,
Montana, Alaska and Idaho. The girls were the 3rd Idaho team and 1st Inferno Team to EVER win Far
West President’s Cup.
By winning Far West President’s Cup, Idaho Inferno Girls now qualify to play for NATIONAL
PRESIDENT’S CUP July 7-11 in Des Moines, Iowa. There are only 4 teams in our division, 1 from
each of the 4 US regions. South, East, West, Midwest. Inferno will represent the west.
- Preliminary games are at 8am and 10:15am Thurs, Fri, Sat. (No 2pm games… hooray!)
- We play 10:15AM vs South on Thurs on field #8
- We play 8AM vs East on Fri on field #10
- We play 10:15AM vs Midwest on Sat field #5
Based on points earned the top 2 teams play Sun at 10:15AM for 1st and 2nd place. The bottom
2 teams play Sun for 3rd/4th place at 10:30AM field #5.
Thank you to friends, family and everyone for your continual support of our
Idaho Inferno GU16 Copa team! This is just the beginning for this talented group of young ladies.
Please click HERE to donate now and help these young ladies as they prepare to travel to Iowa for the National Presidents Cup in July.
Thank you to everyone who came out to support the girls at our fundraiser carwash today. We appreciate the love and support from all of you.
The Inferno girls have won their first two games at the National President’s Cup in Iowa!!
January 19, 2020
It’s Coach Brandon here… and I want to tell you how you can Transform the way you look and feel in just 4-short weeks with LEAN in 30 Accelerated Fat Loss Group AND get into the best shape of your life, guaranteed!
It’s going to be fun, require just 4-5 hours of exercise a week and take just 4 short weeks for you to get in better shape than you ever thought possible. I’ve taken my coaching experience from the past 15 years ad have been developing a one-of-a-kind accelerated fat loss program, taking everything I’ve learned from helping over hundreds of clients, both in person and online, reach their fitness and fat loss goals and combining that with the secrets from several fellow fitness experts… and the result is a 4 week system that will help you start looking and feeling better from DAY ONE.
If you’ve been saying to yourself, “I’m tired of looking fat,” OR “I’m sick of not fitting into my pants,” OR even just “Where did these extra pounds come from?” then you’re going to LOVE the results you’re about to get.
I’m going to transform the way you look and feel and you are going to love the process. It doesn’t matter if you’ve tried and failed before or if you’ve lost some weight only to watch the fat creep back over time.
That is NOT going to happen when you commit to my LEAN in 30 Accelerated Fat Loss Program.
This is your time…when you’ll lose the fat and feel great once and for all.
You join LEAN in 30 Accelerated Fat Loss Group for 30+ straight days of accelerated fat loss – and…I know you can do it when I fast track you through your personal transformation with my one-of-a-kind, holistic system for maximum results in minimum time!
Are you ready to make NOW your time? If so, I’m going to get you there in 30 days or less and make it a lifestyle change. Here’s exactly how you’re going to finally say goodbye to any and all of that stubborn fat once and for all and look and feel better than you have in years…
The Ultimate Transformation Program…In Just 4 Weeks!
From your very first day in the LEAN in 30 Accelerated Fat Loss Group, you can expect:
Accountability – I will educate, support and guide you every step of the way, applying just the right amount of pressure to make sure you follow through and enjoy the process!
Guidance – I am going to take you by the hand and lead you through the process. All you have to do is follow the instructions and trust the process. Fair enough?
Science – There are NO gimmicks. My system is based on strength training (to get your metabolism revved up!), cardiovascular exercise (to burn more calories!) and nutrition
(to keep your metabolism optimized).
Track Record – This program has been proven to work time, and time again. I’ve helped hundreds of my clients successfully lose weight, get into amazing shape and look great and feel like a million bucks. Follow my system and you’ll get the same!
Motivation– This is KEY in my training program, I’ll inspire YOU on a daily basis to help you live a better life!!
Expertise – You’re coached and trained by a highly trained Transformation EXPERT, me! I have been where you are and know how it feels to struggle with losing weight and not feeling good about yourself. I used to be nearly 300 pounds but have lost the weight and kept it off for nearly 20 years. I can help you to do the same thing. That is the benefit of working with a coach who has been there. I get it and I know the doubts that exist within your mind. Together we will crush your goals.
Structure & Consistency – Let’s face it, this is where the breakdown almost always occurs. Not only will I keep you on track and moving forward but you’ll receive extra motivation and support from your new fitness family. With that type of unlimited support, success is all but guaranteed!
Customization – Your program is created for YOU, based on what YOU need, ensuring you reach your goals quickly and with 100% certainty!
Efficiency – I know you’re busy. I have created my metabolic workouts to be fast, fun, and help you burn fat in the shortest amount of time possible. You can do these at your home or the gym in under 40 minutes.
Fun – Getting in shape can be fun and addicting! Especially when you experience getting great results!
Targeted Nutrition Program – You get a targeted nutritional program that utilizes the power of Real Food so that you feel energized and satisfied all day long. And it’s individually customized for YOU! This is NOT a one-size-fits-all, cookie cutter plan. It is designed for you, and ONLY YOU!
Done-For-You Meal Plans – Never know what to eat? This plan solves that with healthy recipes that will take the guess work out of what to eat.
Unequaled Support – With Access to my PRIVATE VIP Facebook Group and expert coaching, you will have unlimited access to the answers you want, and the support you need. Everything you need to see results fast is at your fingertips.
EVERYTHING! This 4-Week Program is the most comprehensive and complete program I’ve created to get you lean, tone your muscles and feel more confident in your favorite “skinny clothes” fast!
Look At What You Will Receive!
- Success Manual
- Goal Setting Guide
- Meal Plans and Grocery lists
- Before and After Body Composition and Picture
- Complete Recipe Book
- Dining out Guide
- Daily Motivation
- Daily Accountability Check ins
- Weekly Email Motivation
- Customized Training and Nutrition Program
- Meal Prep Guide
- Weekly Coaching Call [optional]
Guess What? You’re Not Alone Anymore!
Going at it alone does not work, but my success-proven Transformation system does! You will have full access to me to guide you and coach you every step of the way. And before you assume my program is too hard for you keep this in mind…
I have coached dozens of people who were either brand new to fitness or hadn’t worked out in years, struggled with emotional eating and self-sabotage…and the results have been spectacular.
I’ll meet you right where you are and help you get where you want to go. If you are tired of trying to change the way you look & feel and want some extra motivation, contact me and I will put you on the fast track to getting in the best shape of your life.
100% Money-Back Guarantee
Join today and go through the entire 4-Weeks. You must follow the entire program, check in daily, and if at end you don’t feel that you aren’t getting the results you want just let me know and I will issue a full refund, no questions asked, no hassles, no hard feelings.
Fast, Fun-Filled Workouts That Produce RESULTS!
Only 40 minutes per day, 4-5 times per week. That’s less than 2% of the time you have available to you… less than 1 percent! These workouts are PERFECT for busy people who never seem to have enough time to workout or get bored doing the same thing.
Get In Touch With Me TODAY to Get Started on Your Path to Looking & Feeling Better Than Ever in the Next 4-Weeks!
All you need is 30 Days of following my program to see dramatic improvement. The next 4 weeks are going to pass before you know it, so what do you have to lose? But you had better hurry up and make up your mind because I can only help so many people at one time and my program will fill up.
This isn’t for everyone.
I do not accept everyone who applies to participate in my LEAN in 30 Accelerated Fat Loss Group because I’m investing in you and putting my reputation on the line. I need to ensure that you are willing to put in your best effort and to follow the plan for the full 4 weeks. I also need to make sure that we can work together and that we are compatible to guarantee your success.
If you are accepted be ready to get in the best shape of your life! I know my LEAN in 30 Accelerated Fat Loss Program works. I have a culture of hard work and achievement using time-tested methods, no fanfare or shortcuts. But the System works… And we have lots of fun! All I ask is that you show up with a good attitude and follow the plan. If you do that, results are Guaranteed.
Check Out What Some Ladies Have To Say:
“LEAN in 30 has changed my lifestyle and my mindset. My initial issues ranged from over portioning meals, eating late at night, because I wanted too, and no daily exercise routine. LEAN in 30 helped me realize how important it is to take care of my temple.
While apart of this journey, I’ve addressed what caused my obesity. In order to meal prep and workout daily, I had to change my mindset. I reprogrammed myself from what I used to do since it wasn’t working. Once I replaced what I used to know, I begin having self control over my life. One main benefit I have since I begin this program is energy! I am not sluggish by noon anymore. I enjoy having energy so much!!”
Rona, is currently down 10 pounds in her first 3 weeks.
| Here is Ryanns testimony: “My initial issue before coming here was the fact that I have had negative self talk, and a skewed vision of myself. My biggest benefit to this group has been my personal growth. I’m more confident. I’m more bold. I’m taking initiative to change my future. I’m starting to see my value.|
Today I put in a job application for a job that doesn’t even yet exist, in hopes one will be created. Today I got my college transcripts to be able to finish my degree online. Today I told my boss I couldn’t do something, respectfully, and closed my door so I could finish 17 other things I don’t get to enough. Plus I started ANOTHER new project that I’ve never done before. Plus, my clothes are too big – I need a raise so I can go shopping! Haha.”
To date Ryann is down nearly 50 pounds.
Here is Naomi’s testimony: Def more energy. Monday I had a long list of errands to run and instead of only accomplishing a few like usual I ended up nearly completing my whole list. Sleep…. I frigging wish. See I had this dumb idea to adopt a husband and he jerks in his sleep, he snores too. Oh and he steals the flipping blankets…. Did I mention he likes to shove me out of bed?!?! 🤣Aside from that def less pain, better controlled emotions and blood pressure. Just all around not as stressed, have more control over my anxiety
If you’re ready to get started reach out to me here.
January 19, 2020
I want to revisit a very important topic for those of you who have committed to losing weight in 2020. A lot of people still think that if they begin an exercise program that they can still eat whatever they want.
You will not have any success trying to out-train a poor diet. You will just spin your wheels, get frustrated,and eventually quit. If you have done what I just described, know you are not alone.
I totally get your frustration when it comes to this. I used to deal with this exact issue myself when I was coming down from being nearly 300 pounds. I was eating better, killing myself in the gym, but the scale would barely move! I kept asking myself what it was I was doing wrong and it always came back to this one thing; you can only lose weight if you are in a CALORIC DEFICIT, period.
There is no getting around this fact.
It doesn’t matter if you train in the gym for 2 hours daily. If you are still eating too much you will either maintain, or gain weight. The problem that many people encounter is this; they think that just because they are exercising now that they don’t have to pay as much attention to their diet/nutrition.
This false belief leads many people to eat poorly and stay wondering why they can’t drop weight and eventually quit. You need to know that your daily exercise routine isn’t creating that big of a caloric deficit as you might think. Those machines that spit out the number of calories burned during exercise are HIGHLY inaccurate.
The science says that the average person will ‘burn’ up to 100 calories running one mile…ONE MILE. That isn’t a very big number and if you strength train those numbers will be slightly higher, but not by much. So, depending on how intense you train you could most likely expend anywhere from 100-300 calories during a 60 minute session.
How intense are your training sessions?
Remember that I said in order to lose weight [body-fat] you must be in a caloric deficit. I am going to give you an example of what I do with my clients. I look at being in a deficit over a 7 day period.
So, lets say that John Doe wants to lose weight. I have calculated his macros [carbs, protein, fat] for his specific fitness goal and in order to lose weight he needs to eat 1500 calories per day. Now keep in mind these are generic numbers I am making up and I break that 1500 calories into percentages for carbs, protein, fat.
So, I’ll break this down over a 7 day period and show you how John Doe is setting himself up to either maintain or gain weight.
✅Monday: John does a great job of eating at a deficit and consumes 1400 calories. He is even under the 1500 calories needed to reach his weight loss goal.
Calorie deficit = 100 calories
✅Tuesday: John had a horrible nights sleep that left him feeling drained and pissy. He needed a quick boost and hit Starbucks for a foo-foo coffee. After tracking his calories at the end of the day the total was 1650. He went over his numbers for the day and ended up in a caloric surplus.
Calorie deficit = +150
✅Wednesday: Determined to get back on track, John has a great day of eating. He hits his goal of 1500 calories.
Calorie deficit = 0
✅Thursday: It is the weekly potluck at work and John says to himself, “I have been a beast in the gym this week, I deserve to indulge a little.” He helps himself to 2 doughnuts, not knowing that they were 450 calories each. At the end of the day his calorie total was 2050.
Calorie deficit = +550
✅Friday: John feels guilty about the potluck fiasco and again has a really great day. He wants to make up for his indulgence on Thursday and only eats 1300 calories.
Calorie deficit = 200
✅Saturday: It’s the weekend and John is feeling frisky. He has a night out on the town and throws back a few cocktails. At the end of the night our friend has consumed 2200 calories.
Calorie deficit = +700
✅Sunday: Wanting to repent for his shenanigans on Saturday John vows to eat only bland chicken breast and salad to get back on track. Way to go, Johnnie!! At the end of the day he consumes only 900 calories.
Calorie deficit = 600
So, let’s review how John did over the course of the week.
In order to lose weight this week he would have needed to hit his goal of 10,500 calories [1500×7].
How did he do???
At the end of the week John took in 11,000 calories. He ended up being over by a measly 500 calories, but this is enough to keep you at your current weight or to even gain.
I can’t tell you just how important it is to not only track your food, but be consistent when doing it. Also, do not think that your exercise is going to create enough of a dent to overcome your poor eating habits, because it won’t. I know that this is the biggest source of frustration for a lot of people; maybe even yourself. It also can be made harder if you struggle with emotional eating.
Now keep in mind tracking what you eat isn’t the only way to be successful, but I have found over my 10+ years of coaching people that it is the BIGGEST reason as to why many succeed. Not only can you track and measure your progress, but you are now made aware of just how unhealthy some of the foods you have been putting into your body really are. This will help you to really think twice before eating that food again.
So, does this sound familiar to you? do you struggle with wanting to get in shape, but find that you keep going around the same mountain again and again? Just know that you are not alone and your solution while simple, isn’t going to be easy.
I hope that this helped you to see where you may need to make some changes in how you are approaching your weight loss goals. If it did, hit reply and tell me about it.
PS- I want you to have massive success and clarity when it comes to your life and fitness goals in 2020 and beyond that I am offering you a free clarity call. Go here to set that up now.
November 29, 2019
1. How do my faith based coaching programs work?
1. You need to decide which type of specific help you need based on your goals, issues you currently struggle with, accountability needed, etc. Can you be successful with a personalized training program, nutrition guidance [macros included], supplemental materials, and a ton of accountability? Or in addition to all I’ve just listed, do you find yourself struggling with emotional eating or certain habits/behaviors that are keeping you stuck? If you answered yes to needing help with also overcoming emotional eating, limiting beliefs, poor self-esteem then my FAITH over F.E.A.R. [false evidence appearing real] coaching program is for you.
So, choose to receive either your own body transforming, 4 week Jump Start Fitness Program or get more hands on help with my higher tier coaching program: FAITH over F.E.A.R; which focuses on mind, body, & spirit. The majority of my clients who take part in this typically have a history of physical, sexual, or emotional abuse in their childhood. The weight you struggle with now, and those self sabotaging behaviors, are just a symptom of a much larger problem. If you deal with those underlying issues, look at your limiting beliefs, and stop running from your feelings, the weight magically takes care of itself.
2. Once you become a client you will get your initial welcome packet. In this packet you will get your customized training program for the home or gym, you detailed macro sheet, your meal prep guide, nutrition guide, goal setting worksheet, and a few other bonuses. We will also set up your first coaching call to help you become familiar with your unique program.
3. You’ll be given access to my private FB group and introduce yourself.
4. If you choose to stay on, at the end of every month you’ll receive a new training program.
5. You will use the Facebook community to ask any questions you might have or ask for help from other group members. You can share what you are doing well with and what you need help in. This way the community can help support you and you’ll get various perspectives to whatever it is you are struggling with. You will also have access to me via email, text, etc.
2. Will I have to spend countless hours training every day?
That is not necessary, in fact I would ask you to avoid it.
You only need to train at the most, 3-4 days per week, for 30-60 minutes.
(I know how hectic life can be already and I want you to be able to make training fit seamlessly into your life, so it becomes a natural part of what you do)
3. I have over 50 pounds to lose, will this program work for someone like me?
In fact, it really doesn’t matter if you find yourself needing to lose anywhere from 5, 10, 50, or even 100 pounds, my training and coaching program will help you.
Just like it did for my online client, Ryann
Ryann, is down nearly 50 pounds since she started 6 months ago.
As long as you’re willing to put in the work, trust the process, and be willing to ‘do different’ for a while you will get results no matter where you are in your fitness journey.
4. This seems like it’s for young people–I’m 40+ years old, can I use this and still get results?
Short answer: Yes.
My faith based program is suitable for folks of all ages.
In fact, I believe that this is more important for people who are 40+ because it becomes more important to strength train and eat right as we get older. As you know what we eat and how we move has a profound impact on not only our physical health, but mental health as well.
Provided you are willing to show up daily, take the 90 seconds necessary to track your food, and do your part you will get results with my program.
5. I have never tracked macros, is this still for me?
Of course. I have created an easy to follow macro and meal prep guide that will allow you to learn how to do this in under 10 minutes. It isn’t as complicated as it might sound.
6. If I don’t have access to a gym can I still get results?
Yes. It would be to your benefit if you could acquire some small hand weights, stability ball, and yoga mat if training at home.
I have found that you just need to be honest with yourself. If you know for a fact that you would train harder or be more consistent in the gym, get a membership. If you are disciplined enough to do it at home, train there. For myself, I know I need to get outside of my home for a quality work out session.
7. What if I don’t know how to perform an exercise?
I’ve got you covered.
I have links to demo the exercises and can provide a video tutorial if necessary.
8. I have a special diet or can’t eat certain things. Can you still work with someone like me?
Yes, indeed. The unique thing about my program is that you get to choose what you will and will not eat. Because we are macro counting, no foods are off limits. I will help you to create a menu that you enjoy and will stick to for life! I don’t force you to eat anything that you don’t like or are allergic to.
All the information that you will need to create a killer menu is provided to you.
9. What kind of results can I expect?
I know that you want results uber fast, but the reality is that long term, sustainable results take time.
We don’t put on 30 pounds in a week, so don’t expect for it to come off in a week.
My focus isn’t on having you utilize my program, lose weight, only to regain it again. However, I do like to take an aggressive approach to fat loss with my clients and the average weight loss in a 4 week period is 12 pounds and up to 12 inches.
Just how quickly you get results will depend on many things, most of those involving you and being consistent.
It took Ryann close to 6 months to lose nearly 50 pounds. She achieved this because she was consistent, followed the program and got back on track when she had some minor slip ups.
I can guarantee you results if you show up, do the work, and trust the process.
Between now and the new year you will think about trying some new fad diet or quick fix and I don’t want that for you. We both already know how that will end because you’ve done it in the past. I want you to ditch the gimmicks, diet pills and shakes, and do what works.
Come into this with your mind right, realistic expectations and be prepared for massive success.
10. I’m scared to try again. What if I don’t get results?
I totally understand how scary it can be for some to try again. Afterall, you have tried programs in the past and failed so why would this be any different. My philosophy towards weight loss and overall change is different. I focus on the mind, body, and spirit, with my faith-based program. I have found that if you neglect any of these areas that long-lasting change simply isn’t possible.
There are reasons why we emotionally eat, binge on foods, and stay stuck repeating behaviors that hurt us. This is where my unique program will help you. We will look at why you are doing what you’re doing, come up with a plan to help you do different, give you new tools to cope, and learn to live life without running from it with food, etc. By addressing the mind, body, and spirit you can expect to not only have success with weight loss, but also see positive changes in other areas of your life.
11. How do I pay?
I invoice all my clients via my secure PayPal business account.
12. How long does the program last?
That depends on the option you choose. My customized training programs can be done in 4, 8, or 12-week blocks. My higher tier coaching program: FAITH over F.E.A.R. runs in 4-week blocks.
13. I don’t really like to use Facebook. Do I have to join the group?
Not at all.
I will say however, that those who join the group and remain engaged get more out of their time working with me. I encourage you to allow yourself to become uncomfortable and do things that you normally wouldn’t do. Also, be willing to allow others to encourage you, while you do the same.
14. How much does this cost again?
Again, that will depend on what coaching service you choose to go with. My customized training programs start at $199.99 for 4 weeks and goes up from there. For my higher tier coaching services we would need to set up a free consultation call to see if you qualify and if we would be a good fit to work together.
15. Why haven’t I invested in you yet?
What a great question.
If you want to learn how to never diet again, overcome your limiting beliefs, say goodbye to emotional eating, learn how to handle intense emotions without using food to numb, get stronger, look better, and wear clothes that you look amazing in, try my simple, yet proven coaching services.
Contact me NOW.
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 there 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.
November 5, 2019
October 16, 2019
“Eat when you’re hungry, stop when you’re full.” It sounds so simple, yet countless people struggle with putting this principle into practice.
Why is overeating such a battle?
One of the main reasons is because people aren’t tuned in to their bodies. They lose sensitivity to true stomach hunger, and get it confused with a multitude of other signals and needs.
What is stomach hunger?
Stomach hunger–or physical hunger–involves a complex interaction between the digestive system, endocrine system and the brain. When the body needs refueling, we start feeling tired and weak, while finding it harder to concentrate and work. The stomach, which is located just below the ribcage, starts to ache and rumble. This is true stomach hunger. When we begin eating in response, we really enjoy the food and start feeling better, because a bodily need is being met.
What happens when I ignore my stomach hunger?
If you don’t feed your body when it needs food, the physical symptoms intensify. The stomach starts to really hurt. You find it more difficult to concentrate and may experience lightheadedness. You may also get irritable and short-tempered. In addition, some people get shaky and nervous, while others get a headache. Because you are so ravenous at this point, once you do start to eat, you’re very vulnerable to uncontrolled eating or bingeing.
When I eat, how do I know when to stop?
Hunger and fullness is regulated by the hypothalamus in the brain. When your body has had enough food to satisfy its needs, signals are sent to the hypothalamus, registering fullness (also called satiety). When we are in tune to our bodies, we recognize when it’s time to stop eating. The stomach feels comfortable, and satisfied–not stuffed. We soon begin to feel calmer, more alert and energized.
It takes approximately 20 minutes for fullness signals to transmit from the stomach back to the brain. So, if you eat too fast and aren’t paying attention, it’s easy to override this system and eat more than what the body is calling for.
How do I know when I am overeating?
When you are eating at a calm, relaxed pace and paying attention to your body, you will notice the following when you have eaten more than physically needed:
✅You are mechanically taking bites and swallowing, but you aren’t really enjoying the food anymore.
✅You are feeling pressure and discomfort in your stomach. If filled further, it starts to hurt. You may even feel queasy.
✅After a while you start to feel sluggish.
What if I can’t detect hunger and/or fullness signals in my body?
Assuming that you’re not eating too hurriedly or with many distractions, there are several possible reasons for having difficulty perceiving these internal bodily cues. If you’ve been ignoring your hunger and fullness signals for a long time, you may have temporarily lost your physical sensitivity to them.
This is often the outcome of frequent dieting, chronically restricting food intake, being raised to “clean your plate,” or struggling with any kind of disordered eating. If this is the case for you, it will take some time to rediscover hunger and fullness cues, which may require professional guidance. Outside help is especially crucial if: 1) you are never hungry and routinely get full with just a few bites, or 2) you are always hungry and never feel satisfied after eating.
Sometimes, there are emotional reasons for a person being unable to access their hunger and fullness signals. Getting in touch with body sensations stirs up painful memories for some people, while others feel undeserving of meeting their own needs. If you are one of these people, it is important to work through these issues with a therapist who specializes in eating disorders.
Lastly, in some cases, there are medical explanations for problems with hunger and fullness. For instance, certain medications, specific diseases, depression, stress and pain can clearly increase or decrease the appetite. But overall, there are still many unanswered questions regarding the body’s regulation of food intake. Research is currently underway to try to better understand the complex mechanisms, and to figure out why some people struggle more than others.
What are some “false alarm” signals that are often confused with stomach hunger?
Sometimes, we mistake other signals in our bodies for physical hunger. They are legitimate sensations, but not true stomach hunger. Here are some examples:
Sometimes, especially if we’re feeling irritated or stressed, we want to chew our frustrations away. Our bodies are not calling for food, but we put it in our mouths as an attempt to relieve anxiety.
We see or smell something that looks so delicious that our mouths start to water. Sometimes just thinking about a food brings on a craving for it. We desire to taste the food, but really aren’t physically hungry.
We look at the clock and think we have to eat a certain amount of food because “it’s time”, even if we don’t feel like eating.
Sometimes we confuse the sluggishness of dehydration with actual hunger. The body is calling for fluids, not food.
When we sense that our energy levels are low, some of us automatically think that if we eat something, we’ll feel better. However, if we’ve been working extra hard and/or haven’t been getting enough sleep, our bodies are calling for rest, not food.
“Heart Hunger/Emotional Hunger”
We feel an ache and emptiness in our hearts due to unmet emotional and/or spiritual needs. Rather than acknowledge our feelings and work through our issues, we try to fill the void with food. Or sometimes we try to use food to “stuff” our feelings down. Although there can be physical discomfort in the gut when we’re upset, it is a distinctly different sensation from stomach hunger.
As you can see, the simple design of physical hunger and fullness is often overshadowed by other body signals, habits, needs and emotions. Identifying and dealing with them appropriately is a huge step in the process of discerning true stomach hunger. Learning to eat intuitively–meeting your body’s true physical needs for fuel and nourishment–will help you naturally reach the healthiest weight for your one-of-a-kind body.
Online fitness, nutrition, and lifestyle coach.
September 18, 2019
I am coming to you on a very rainy day where I live. I hope that where you call home things are a little more pleasant. I actually don’t mind the rain but I know that for some it can be an issue.
On to why I am writing you today. I was thinking about my own journey over the last 20+ years, the highs and lows, and how far I have come. I look back to all that I overcame and remember at one point I never thought I would.
Can you relate to that?
Do you catch yourself thinking that the life you have right now is all there will be for you and it won’t get any better?
How does that make you feel to read that or even be the one speaking that to yourself on an almost daily basis?
I want to tell you a story about what finally helped me to turn my life around and get serious about losing weight and improving my health.
You see for years I struggled with being obese, not overweight, but obese. I used food as a way to cope for as long as I can remember. As a child that is really the only ‘drug’ you have access to, so that became my way to escape all the painful emotions that life brought.
For those who don’t know I came from a pretty abusive childhood that fed into my emotional and binge eating disorder. The majority of my clients have also come from this background of physical, sexual, or emotional abuse. Many have experienced all three, but that is for another story.
It’s crazy when I look back and think about my life then. You would think that just being miserable with myself would have been enough of a push to change but it wasn’t. If you struggle with your weight then you know what I’m talking about. I was literally a prisoner in my own body and I hated it, and if I’m being honest, myself. I hated that I allowed myself to get so big [nearly 300lbs] but I felt I was so far gone that there was no hope for my situation.
Just the thought of trying to lose weight felt so overwhelming that it would typically cause me to procrastinate on taking action to change or when I did try to change I would ultimately end up sabotaging myself because deep inside I didn’t believe I would be successful or worthy of a better life. I had come to the place where even though I was miserable I chose to settle.
I remember the looks of disgust I would get from some people. How I was treated differently just because of my weight and how that made me feel so small. Just doing simple tasks were made that much harder because of my weight. My self-esteem and self-worth was shot, but I desperately tried to hide it daily behind a fake smile. I mean, don’t get me wrong, I had some moments of happiness, but it didn’t last. In those moments that I found myself all alone all I felt was incredible self loathing and hopelessness.
I had tried every diet you could think of…cabbage soup diet, medifast, dexatrim diet pills, fasting, low carb, no carb, low fat, and the list goes on.
None of it worked long term and it always came back to one thing.
My weight, and quite possibly yours, was never about the food.
It never was and never will be.
Think about it.
How many diets have you been on? how many times have you lost weight only to gain it back? if it was as simple as a dietary change or exercise plan you probably wouldn’t be reading this right now.
Now onto how I made my change.
The best thing that ever happened to me was slipping down a flight of stairs and straining a muscle in my back. Most people wouldn’t think so but it most likely save my life and put me on a journey of change.
You see at the time I didn’t know I strained a muscle, but later on that night while laying in bed I felt this intense pain on my left side when I took in deep breaths.
I thought I was having a heart attack.
In that moment I cried out to God and said I would change my ways if I could live. I was scared and the thought of death and potentially losing my life finally became more important than any piece of food I could put in my mouth.
The faith based coaching system that I use with my clients today is what I used for myself to finally be able to come to peace with myself, my thoughts, and my body. I was finally able to deal with my emotional eating in a healthy way and stop running from my emotions. I got to that place where I could sit with them, acknowledge them, and allow them to move on without stuffing my face with my favorite jo-jo doughnuts and liter of Coke!
Back then I settled for jobs that I hated but worked because I didn’t think I deserved better, stayed in abusive relationships because I thought I was luck to have someone at my size, and existed. Today I am pursuing my Masters in Social Work, coaching amazing clients, a girls high school soccer coach, and visionary. None of this would have ever been possible had I chosen to stay where I was at. The Godfidence that I have today is directly tied to the work I had to do on myself. You know that part that we all want to skip? that is where the magic is and where you will find out who you really are and what your purpose is in this life.
It is all about addressing the mind, body, and spirit. If you leave out any of these parts of yourself you won’t find the long lasting results that you want.
I went from hating my life to now loving it. From not seeing a future for myself to realizing that I can do anything I want and that the only limit was me. I am now free to dream of the life I want and pursue it having the faith that with God I can do all things.
I share my story with you because I want you to know that if you find yourself in that place of hopelessness you aren’t alone. If you find yourself scared to try again because deep down you feel you will fail or that you aren’t worthy, you aren’t alone.
I get it.
That is why I love what I do. I am already inside my clients head. I know the excuses you’ll tell yourself to not start, how you’ll talk yourself out of doing anything that might be good for you, and even when you will want to quit.
This journey isn’t easy my friend. If you are brave enough to start you are going to have to face some things that will make you uncomfortable, afraid, and want to shrink back in f.e.a.r.
With that being said, I would rather go through all of that then sit back passively while life passed me by and my health just got worse with each passing day. To me that isn’t living, but rather existing and I know for a fact that God didn’t put us here to just exist. He wants you to live your life fully and I truly believe we can’t do that if we are in bondage to anything. At some point we have made food an idol in our lives and we need to address that if we are to be made whole again in Him.
Are you at that place where you are tired of just existing? Do you feel deep down that there is more out there for you than what you are currently settling for?
Don’t be like most people who continue to stay on the hamster wheel and keep doing the same thing over and over again expecting a different outcome. You and I both know that the answer to your problem isn’t going to be solved with another fad diet.
If you can relate to any of what I said and feel led to reach out to me, I encourage you to do so. I trust God to send to me those He knows I can help and that tug you feel at your soul isHis prompting.
I don’t care where you are at right now physically, mentally, or emotionally. You ARE NOT so far gone that you cannot be helped or get the results you want. All you have to do is take that first, and hardest step, and reach out to me today.
Hit reply and lets connect.
I am also going to give you a FREE gift that can help you only if you put it to use. You’ll find it attached to this email below.
P.S. Whenever you are ready, here are some ways I can help
Stay on track and journal your experiences with my 30 day devotional. It is packed with motivational tips and scripture to help keep you on track.
Do you need to ‘reset’ your body, lose fat, have more energy and eliminate joint pain? try my 21 day reset.
If you need help with nutrition, training, and want to find out how your emotional eating is impacting you today grab my coaching guide. It will give you the blueprint to your success.
May 29, 2019
Here are the details of the program:
You will choose between utilizing carb cycling, intermittent fasting, or neither of the two if you don’t want to use either of these modalities.
You’ll choose to have your metabolic work outs designed for the home or your gym. I will create these metabolic work outs to be intense and short in duration.
The beauty of these work outs is that you can do them in under 35 minutes. It is the equivalent of doing your strength training and cardio session in one!
So, you’ll train for a shorter amount of time, burn more calories during AND after training & build a nice looking, strong body. These are perfect if you are crunched for time as life can get busy.
You will check in daily in our private group. I expect you to be supportive of your other group members and help to hold each other accountable.
I’ll help with the nutrition as well. You’ll know exactly how much, and what to eat, to accelerate your fat loss and lose up to 15 pounds in the next 30 days.
You’ll get a template 7 day meal plan along with recipes to take the guesswork out of what to eat. I want to make this as simple for you as possible.
This program is designed to help you aggressively accelerate fat loss and create new habits to make this a lifestyle change.
I am going to set up initial phone calls as needed for all who participate so we can set up your specific game plan. I want you to succeed!
If you are serious about improving your health, putting an end to yo- yo dieting, dropping some serious weight and creating healthy, sustainable habits this is for you.
The investment is only $37.00 a week and will need to be paid in full.
Go here NOW to secure your spot.