News & Updates
online weight loss coach
August 8, 2020 • Sticky Post
|Do you find yourself wanting to make a change in a certain area of your life but continually struggle in this area? For some of us it can be related to our weight and the endless diets we start and stop, for others it might be cutting back on the wine in the evening, endless hours spent binge watching Netflix, etc. |
Long lasting change will always come down to the ‘story’ that we choose to cling to, the beliefs we hold subconsciously about what we are worth or deserve, and how we ‘speak’ to ourselves each and everyday. I want you to check in with yourself and see if your inner voice is one of f.e.a.r. [false evidence appearing real] or one of faith.
Here is how you can tell the difference.
If your inner voice is leading you by fear you might be saying:
✅ It’s too hard.
✅ I’ll never be able to do it.
✅ I will fail just like before.
✅ That’s easier said than done.
✅ They’ll judge me.
✅ I’m too old and far gone.
✅ I have so far to go why bother.
If your inner voice is leading you by faith you might be saying:
✅ This is hard but I will face it.
✅ I’ve made mistakes in the past but this time things can be different.
✅ Asking for help takes strength and i’ll get it if I need it.
✅ It takes courage to start and take action.
✅ The power to change is mine and i’ll take full responsibility for that.
Which ‘voice’ is the one you hear the most? If you aren’t sure just take a look at those areas of your life that you don’t really like, those parts of you that you want to change, but have always struggled to do so. To really get the most out of this I’d like you to do an activity that I have my clients do and then share with me what you come up with. Obviously you’ll only do this if you are serious about change and know within you that there is more to the life you are currently living but you just need a little help getting there. You will need to do this when you have some quiet time where you won’t be distracted.
I also want you to do this without judging yourself. This is key because if you judge yourself you will limit that part of you that wants to heal and bring you a new found awareness to your habits, patterns, and addictions. Remember, we are all human and we do things for a reason. Many of my clients have a history of physical, sexual, and/or emotional abuse. I tell them all the time that your past trauma is manifesting itself in some really ‘crazy’ ways in your life. This provides them with an explanation as to why they have engaged in certain behaviors that they really hate, and paves the way for the ability to let those things go and choose different.
So, all I want you to do is grab a sheet of paper and make a numerical list from 1-4. I want you to write down three questions that you want an answer to. Your fourth question is going to be, “Who am I and what is my purpose?” Here is an example of a question I did the other day: “Why do I feel the need to stay in this position at Fairmont High?” and what came up for me was pretty profound. I’ll share that a little later on. Once you have your questions written down you will take 5 deep belly breaths and as you exhale you will ask yourself the question. Then just allow yourself to sit with the silence and see what comes up. You can take as long as you need for each question, but I promise that the answer will come if you can sit with yourself.
If you do this I’d love to hear what came up for you. In regard to the question I had asked myself, the answer(s) that came to me was scarcity and fear. I was afraid that if I left a current situation that I might not ever get that kind of opportunity again. Now that I am aware of why I was holding onto this ‘thing’ in my life that gave me the freedom to let it go. I know that there will always be opportunity for me and that I would never be able to experience ‘better’ if I chose to settle. I have freed myself from staying somewhere from a place of fear and scarcity.
If this is something you’d like to find freedom from then reach out to me here and we can set up a time to talk about your goals. I can then share how I can specifically help you.
Born Again Fitness
Online Fitness, Nutrition, and Lifestyle Coach
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
Have you ever stopped to ask yourself why you can’t stop your binge/emotional eating even though it is ruining your life?
If you still aren’t sure if you are an emotional eater, if you find yourself eating for any other reason than legitimate hunger, you are eating out of emotion.
If you have followed me for any period of time you know that I was a huge binge eater for decades. I would find myself eating out of emotion for any reason, it really didn’t matter if I was sad or happy, it had just become a way of life for me. It wasn’t until I got to the root cause of why I was emotionally eating was I able to radically change my life. I’ll come back to this in a minute.
Most of my time was spent either feeling really good about myself when I was ‘perfect’ and adhering to the newest diet I was on or feeling like absolute crap about myself when I fell off the wagon and ate something I deemed ‘bad’ and ended up in a binge fest. I felt tremendous shame when I lost control over those foods I swore I would never eat again and kept finding myself in this vicious cycle.
See if this sounds familiar.
I would start a new diet, be ‘perfect’ for a week or so, and then life would hit. I would feel stressed and find myself eating something I swore I’d never touch again to make myself not only forget what was wrong, but to make me feel better. Then I’d swear to myself that I would never do that again and that the next time would be different, except that it wasn’t. I would find myself repeating that same binge/shame cycle for nearly a decade of my life.
I tried everything under the sun to lose weight and stop the cycle of emotional eating. I did the normal diet pills, shakes, deprivation diets, and endless hours of exercise in the hope that this would finally be the last time. It was crazy when I look back because I kept doing the same thing over and over again, wishing and hoping for a different outcome. I kept beating my head against the wall like this for far too long.
The reason behind binge eating is typically tied to deprivation. If you are used to going on these crazy making diets where you only allow yourself to have chicken and broccoli you can probably relate. You swear off any foods you legitimately like and think that you’ll be able to sustain this. A week or two goes by and WHAM, you find yourself face first in a pint of Ben and Jerry’s, wondering how in the hell you got here. That is what most people would refer to as ‘falling off the wagon’ eating.
Or maybe you were at work one day and the boss brought in some doughnuts and left them in the break room. You walk by, see the doughnuts, and sneak one. After you’ve finished the doughnut you are filled with so much guilt and shame because you just broke your diet. So what do you do? you proceed to eat 3 more because you failed again, so what does it matter? This is what keeps us stuck in this never ending cycle of misery.
Those who emotionally eat are usually doing so to avoid or escape uncomfortable emotions. I know I did this myself anytime I had to think about my past or something stressful came up that I just wanted to run from. The only issue with this, as you know, is that the problems don’t go away. So not only do you still have these unresolved issues, but you must also deal with an ever expanding waist line.
If you find yourself falling under the category of a ‘restrictive dieter’ just know you are setting yourself up for failure and remaining stuck on the guilt/shame cycle of binge & emotional eating.
If you moralize foods by labeling them as ‘good’ or ‘bad’ or if you self-worth is dependent on your weight, you are setting yourself up for failure.
If you truly want to be free from binge eating and emotional eating there are some things you must do.
#1 You have to practice mindfulness and learn to reconnect with your body. I go in depth in this area with my coaching clients.
#2 You have to change your relationship with food. Going on restrictive diets simply doesn’t work long term. You will ultimately find yourself eating everything around that food that you crave and then that food itself.
#3 Stop focusing on the outcome and be happy with yourself at the place you are at right now. Far too often we tell ourselves that we will be happy when _____. By doing this we are indirectly telling ourselves that we can’t be happy until we reach a certain weight. This will only ensure you stay miserable and sabotage your efforts.
#4 You must heal your damaged body image and look at how you got here in the first place. You will never be able to shame your way into wellness or self-love. I feel that if we can identify those underlying causes of why we eat to avoid we can heal and ultimately the weight issues resolve themselves.
In order to do all of this you are going to need help and that is where I come in. Not only have I gone through all of this myself, but I’ve done the work to heal. I have since come down from nearly 300 pounds, dealt with some pretty traumatic childhood issues, and now help people just like you to do the same.
Coaching is for you if you can identify with the following:
- You find yourself face first in a pint of Ben and Jerry’s and you’re telling yourself that you know you shouldn’t be doing this, you hate yourself, but you just don’t know how to stop.
- You are a chronic dieter and always find yourself on a diet more often than not. You’ve done everything from Keto to IF and sucked down more nasty shakes then you care to admit.
- You catch yourself always preoccupied with the thought of food. I know for myself when I was eating breakfast I was also thinking about what I was going to have for lunch, etc.
- You have what I call the ‘mirage mentality’ and think that if you finally have the perfect body everything will be okay and you will love yourself. I can tell you that this is a mirage [wishful thinking] and even if I could miraculously give you the body of your dreams, unless you deal with the internal stuff, you will still be miserable.
If you found yourself nodding your head to any of the above I want to do the following for you:
- No longer obsess about food or go on any more deprivation diets.
- Be able to eat foods you once moralized as bad and not end up in a feeding frenzy, binge fest.
- Finally be able to love the skin your in, the reflection you see in the mirror, and no longer be at war with yourself.
- Have a healthy relationship with food and no longer feel like a slave to your emotions.
So my friend, here is what time it is
If going on miserable deprivation diets, doing endless amounts of cardio, and trying to hate yourself into wellness is working for you, keep on keeping on. If however you find that your diets are literally sucking the life out of you, you can’t maintain them for more than an week or two without going into binge mode and are open to trying something that will help change your way of thinking and being, I want to help.
If you are truly sick and tired of being sick and tired, doing the same old thing and getting nowhere, go here NOW to learn more about how my coaching group can change your life or hit reply and we can connect that way.
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 11, 2019
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? hit reply and tell me about it.
If you are ready to take control of your health then reach out to me here and let’s get started.
November 4, 2019
I hope you are doing well so far and are excited for the upcoming week.
I’ll make this message short and sweet. I’ve been talking to folks who complain that they aren’t ‘motivated’ when it comes to getting in shape or making any life changes that would benefit them.
I told them that was rubbish and that it wasn’t motivation that they lacked.
You may also be one of those who use the lack of motivation as an excuse to stay stuck and not do the work, but here is what you most likely are really deficient in.
You lack vision and a plan.
If you have no vision for what you want your life to look like things will be ‘muddy’ for you. You might have some idea but not a clear vision.This lack of vision will leave you feeling frustrated and will keep you from taking action.
If you don’t have a plan you will also feel a sense of hopelessness and claim it is a lack of motivation. It really comes down to not knowing how to get to where it is you say you want to be, not a lack of motivation.
I have people tell me all the time what they want to do, such as lose weight, start exercising again, eat better, look for a better job, etc. This is great and I love that they are dreaming about a better life for themselves, but they run into problems when I ask them what their plan is. I will usually get a generic answer like, “I’m just going to eat better” or “I’m going to work out next week.”
The issues is these are very vague responses and are not specific enough. It isn’t a plan that you can follow. If you find you say similar things just know you are hoping that you will reach your destination instead of having an actionable plan that you know will get you there.
I have all my clients use Sunday as the day they will plan our the upcoming week so they can be successful. We plan out what they will meal prep, what days they will train and what they will do, etc. We make sure they have a specific, easy to follow, plan of action they can follow.
This not only helps to keep them on track but we can measure what they are doing. Meaning, if they aren’t getting the results we want then we look back at their action plan and can find out why.
So, there is no more guessing or ‘hoping’ and ‘wishing’ that they will get results. If you follow the plan you will get results. If you have no plan then it makes sense if you are still struggling to get results year after year.
I care about you and I want you to get results.
If you use what I am about to give you then you will get the results you want. The key is you MUST use it. I don’t care if you have thoughts that you won’t be successful, just use it.
I am attaching my s.m.a.r.t. goal setting guide that will help you to create an action plan for any goal you have in your life. Open it up and begin filling it out.
As always let me know your thoughts and if it helps. The key is for you to take action. So don’t just look at it and then say you’ll do it later.
Do it now.
It’ll take you less than 10 minutes to do. Set yourself up for a successful week my friend.
One on one coaching application.
November 3, 2019
I am back with my final post regarding emotional eating and how our beliefs determine our feelings and behavior.Keep in mind that in order to be free from your stress eating you must be aware of your beliefs before you can change them. If you change your beliefs then you can expect to experience new feelings and behaviors.
This is what I help you to do with my coaching program. Once the connection is made, and those uncomfortable feelings you’ve been running from for years are given space to be felt, dramatic changes begin to occur in your life.Keep in mind that the diet industry will have you believe that your problem is the food you are putting in your mouth.
They are wrong and I can prove it.
It has never been about the food and it never will be.
If food was the issue you could simply go on any diet you choose and you’d never deal with emotional eating again.Maybe you think it’s about the food too. If so, I want to ask you how many diets you’ve been on? Have you lost count? If it was about the food you’d have had the success you so desperately want by now. The food is just a symptom of a much larger problem and by only addressing your diet without doing the internal work and looking at how your current belief system is keeping you stuck is insanity. But many people go on diet after diet without doing the internal work because it keeps them safe.
As long as we are able to keep our focus on anything other than ourselves we don’t have to feel, but what you don’t realize is that it is the feeling [emotions] that will free you.The good news is most of your beliefs that you have today aren’t even your own. They were given to you as a young child by mom, dad and society and you readily accepted them because you didn’t know any better. Maybe your mom had a dysfunctional relationship with her body and would make negative comments about herself or food in front of you. As a child you look up to her so you naturally internalize these messages even if they were never directly said to you. As a child you think, “if mom feels like this about herself or food then I need to as well.”Maybe you had a parent take out their self loathing on you and they did speak negativity over your life. If they were unhappy with themselves it isn’t unusual to have that spill over onto others around them.
Many of my clients have had a history like this but are afraid to really look at this because they feel as if they can’t question how they were raised. It’s as if they are not being loyal to their parents. I reassure them that it is okay to take an objective look at how we were raised and to acknowledge that at times our parents made mistakes. I believe in dealing with reality and by doing so we can find freedom.Maybe you have some beliefs that you aren’t quite sure about. Are they right or could they possibly be irrational? Take a look at some of these that I used to believe and that I’ve heard from my coaching clients.
Irrational beliefs about food:
- Food is the enemy
- Food will make me fat
- Food comforts me
- Food should never be wasted
- Food is life
- Food is a reward
- I’ll always struggle with what I eat
- I should only eat food that is good for me
Irrational beliefs about eating:
- If I don’t eat it all there will be none left for me later
- I wish I didn’t have to eat to survive
- Once I start eating I’m afraid I’ll never stop
- I hate eating around other people
- I’m ashamed of myself when I eat
- I’d rather eat my feelings than to actually have to feel them
- It’s better to not eat than to be overweight
- The only time I feel okay is when I’m eating
- I feel guilty for eating certain foods
- I eat to fill the void inside of me
- What I eat dictates how I feel about myself. If I eat what I consider are ‘good’ foods I do great. If I eat ‘bad’ foods I feel tremendous shame
- I moralize food
Irrational beliefs about weight:
- In order to be happy I must be thin
- I believe that in order to be truly happy I must be thin
- I can’t find true love because I’m fat
- If I’m fat I don’t deserve to be happy and have a good life
- My weight keeps me safe from being hurt again. This is especially true if you have a history of sexual, physical or emotional abuse
- Thin people live a charmed life
- I am deathly afraid of gaining a single pound!
- I should only eat bland, low calorie foods in order to lose weight
Irrational beliefs about your body:
- I will never have the happiness that I want with my current body
- I should be perfect and so should my body
- I don’t trust myself to give my body the care that it needs
- I deserve to feel ashamed of my body and how it looks
- I am only lovable when I’m thin
- No one will love me while I’m fat
- I have no control over my body
- I have convinced myself that I don’t care what I look like. This is another defense mechanism that gives you the false sense of safety. If I tell myself this lie I don’t have to look at, or deal with, how I truly feel
- If I can keep the focus on controlling my body I can avoid looking at the current state of my life
- How I look determines my self-worth
So, after reading all of that can you identify with any of these limiting, irrational beliefs?If you are nodding your head that is a good thing. You might be asking yourself why that is but it is the truth! Remember in my first email I said we have to have a certain level of self awareness in order to change. The fact that you recognize some of these are what you believe to be true is your first step in being able to change them and create a new life for yourself.I know that proposition is exciting and scary at the same time.
I mean, how will you live? If you’ve struggled with your weight for a long period of time then it is very possible that it has become your identity now and although you dream about being at a normal weight that can be hard to grasp. I want you to know that this is very normal as I dealt with that myself as did many of my clients. Even though being overweight was painful it had also become my ‘normal’ so to think about being any other way was a process. Thankfully my coaching program makes this mental transition possible and gives you the blueprint to follow and make it a reality.Now I want you to do something for me and make your own list.
This is the type of actionable work that I give to my coaching clients to help facilitate change and heal their relationship with themselves, and in turn their relationship with food changes all on its own.I want you to make a list of your own beliefs. They might look like this, “I will always be fat” or “I will never lose this weight just like my mom or dad said.” The use of “I” statements is a good thing. Be sure to list exactly what your inner critic says to you, word for word. Some of them may be similar and that’s okay, just write all of them down that pertain to your weight, body, eating habits, and happiness.
This can be your starting point to begin change and build the life you want and deserve.Well my friend that is all for now. I hope that you take some time to create that list and really look at how your beliefs may be influencing your life today. I told you that at the end of this mini series I was going to offer you the chance to work with me one on one. If what I have shared over the last week has resonated with you I want to be your coach. If you know you want more from life and are tired of trying to figure it out on your own, I want you to know I get it. I used to be right where you are and I have created a faith based program that takes the guess work out of it all.You just have to stop thinking about change and take action. That is the only way out.
If you’re curious and want to set up a free consultation hit reply and type, “I’m ready” and we can jump on the phone to discuss your goals and I can share exactly how I will help you to succeed.You can also go here and fill out my application.
Remember that change is scary and you’ll do everything in your power to talk yourself out of it. Don’t believe the lie you tell yourself that you’ll do it, “later” or “tomorrow.” When you procrastinate just know that it is because of f.e.a.r. so take action now.
Reach out to me today if you’re interested in online coaching or personal training in Caldwell, Boise, Nampa, Eagle, Meridian or Middleton.
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.