Res•o•lu•tion: 1. A firm decision to do or not to do something. 2. The act of solving a problem, dispute, or contentious matter. Tonight we will all make resolutions. Some will be short lived, maybe only a couple hours long and others will last a lifetime. What's important is not the promises you make yourself today but the actions you take for the rest of the year. This year be open to change. If your looking to make improvements you will have to make changes. It's the old saying, "If you do what you have always done, you will get what you have always got." Let this be your year for greatness, embrace routine but be open to change. Dream big and take chances! Break the rules, not the laws! Do great shit! Make life sexy! Most importantly have a Happy New Year!
Coffee is a warm hug for your soul, but is it effecting your weight loss?
It wouldn't be a Monday if there wasn't a coffee meme on your Facebook news feed. Considering the coffee industry is estimated to gross $13.6 billion in sales this year it does not surprise me so many people have a love for their cup of Joe in the morning. As a fitness enthusiast I have always wondered about the health benefits of coffee. Often times when I was dieting I would cut coffee from my nutrition just because I did not know enough about the effects on weight loss. If you are still reading, you are probably a coffee lover like me and you will be happy to learn what recent studies show.
My company recently launched its own unique line of coffee and it is amazing. This organic, free trade coffee contains three flavor enhancing adjuncts. It contains green tea extract which enhances the coffee's antioxidant strength, trace minerals which offset the acidity, and coconut oil which adds a nice buttery finish, This unique combination makes it high quality and great tasting coffee. Like anything new, I was skeptical at first until I read their research and studies on coffee. Here is what they said about America's latest obsession:
1. Coffee on Cleanse Days stops the cleansing process
This one has been passed around fitness circles for years. But ongoing research on “intermittent fasting,” the scientific name for Cleanse Days, has revealed that calories are what actually interfere with “cleansing.” Too many calories and you won’t reap all the benefits of your Cleanse Day. Because coffee by itself is virtually calorie-free, enjoying a cup of high quality premium coffee and without loads of calorie-rich cream and sugar will do nothing to hurt your Cleanse Day. In fact, a cup of high quality premium coffee may really be a good thing. Recent studies reveal that coffee actually benefits the liver—the main detoxifying organ in the body (4).
2. Coffee will dehydrate you
Because caffeine may have a slight diuretic effect, forcing water out of the body, many take this coffee myth as fact. But in reality, studies have shown that coffee is about as good as water for hydrating the body (2, 3). The main ingredient in coffee is water, which easily outweighs any diuretic effect that caffeine may have. In addition, with regular coffee consumption, the body adjusts to compensate for the diuretic effect of caffeine, further diminishing any dehydrating effect (2).
3. Coffee halts weight loss
Those that rely on coffee as a pick-me-up will be happy to hear that if anything, coffee consumed black will help with weight loss. Studies show that caffeine in coffee can provide a small fat-burning effect, boosting metabolism and reducing calorie intake during the hours after drinking it (5, 6). But there is one caveat—To fully realize the fat busting benefits of coffee, you must avoid adding too many calories in the form of heavy cream and sugar. When it comes to weight loss, calories are still king. So as long as you account for extra calories, drinking coffee can be a healthy way to support weight loss goals.
4. Coffee causes cancer and is bad for your heart
This widespread myth is derived from flawed studies showing an association between coffee drinking and increased rates of cancer and heart disease. More recently, these findings were refuted when it was discovered that researchers failed to account for smoking and other unhealthy habits tending to occur more in coffee drinkers. Current research actually shows that moderate coffee drinking may reduce the risk of developing cancer and heart disease due to the abundance of healthy antioxidant phytochemicals and compounds found in coffee (7, 8).
5. Coffee causes tooth decay
Like several other drinks, such as fruit juice and soda, coffee is slightly acidic, leading some people to believe that coffee will soften teeth and lead to tooth decay. In addition, some people add a ton of sugar to coffee and sip on it for hours, exposing teeth to sugar and acid chronically. But, ironically, studies have shown that compounds in coffee can protect against tooth decay by acting as antibacterial agents, preventing bacteria from adhering to the surface of teeth (9).
6. Coffee causes osteoporosis
Because coffee and caffeine consumption slightly decreases the absorption of calcium by about 4 – 6 mg per cup (10, 11), coffee has been blamed for causing osteoporosis. In a hypothetical world, this reduction in calcium would lead to bone loss and osteoporosis. Fortunately, in the real world, adding one tablespoon of milk to each cup of coffee consumed would offset any calcium loss caused by the caffeine, preventing an effect on bone quality. By ensuring adequate calcium intake and drinking coffee in moderation, studies show that there will be no increased risk of fractures or osteoporosis (12, 13).
7. Coffee stunts growth
If you were denied coffee as a kid due to it’s supposed growth-stunting effects, feel free to be upset with your parents, because no study has ever found evidence to support this. Though it’s not exactly clear how this rumor got started, the slight impact of caffeine on calcium absorption (see myth 6) and its hypothetical effect on bone mass may be to blame. But a 1998 study clearly dispels this growth-stunting myth, showing no effect of caffeine on bone quality or growth of 81 teenagers tracked for six years (14). However, since growing kids may be more sensitive to caffeine than adults due to their smaller size, not to mention kids usually have bounds of energy, it’s understandable for those reasons that parents restrict kids’ coffee consumption.
8. Coffee causes electrolyte imbalances in athletes
Citing a diuretic effect that could lead to dehydration and electrolyte loss, coaches and trainers have long recommended that athletes refrain from caffeine use around exercise. But, contrary to popular belief, caffeine will not cause an electrolyte imbalance and, compared to water, has not been shown to increase urine output in athletes (15). Drinking coffee or caffeine around exercise can actually enhance exercise performance by increasing focus and reaction time.
9. Coffee causes insomnia
There is a bit of truth to this coffee myth, but only if you’re drinking coffee in the hours near bedtime. Though caffeine is an effective stimulant, it also leaves the body fairly quickly. It reaches its highest level in the blood about 1 to 1.5 hours after ingesting it, and it only takes 3 to 7 hours for half of this caffeine to be eliminated (16). For most people, drinking coffee before the mid-afternoon is unlikely to interfere with sleep. But if you’re more sensitive to caffeine, you might want to stick to an early morning routine.
10. Coffee offers no health benefits
For decades, coffee has battled a bad reputation. The widespread idea that coffee is bad for you originates from the savvy marketing of an 1800s era food manufacturer named C.W. Post, who vilified coffee in advertisements as a tactic to increase sales of his coffee alternative product. But the truth is that coffee offers a ton of amazing health benefits, including better long-term cell, brain, and liver health.
This photo is just a little of the aftermath from the weight loss storm that helped me release 12 pounds in 11 days! I was very happy with the athletes protocol for the 9-day cleanse. This modified cleanse adds more calories for highly active people.
I have never thought of myself as overweight; however, with some new changes in my life, my physique, sleep, and energy fading fast. Within a six month period I had been promoted at work and had a newborn baby. As you can imagine my responsibilities tripled. I went from being responsible for one person to be being responsible for a lot of people. The way I felt did not work for the level I needed to function at. That is when I decided it was time to clean up my act.
I was no stranger to working out and eating healthy; however, sometimes getting started is the hardest part. Being a pilot I like to make comparisons to flying an airplane. Getting started with weight loss or exercise is just like taking off in an airplane. First you have to taxi onto the runway. This is the step when you prepare for your goal, for example meal planning. Next you take the runway and bring up the throttle. This is the step that stops so many people with weight loss. Although it is nearly the first step it is the hardest. In the flight the take off is the event that uses the most energy. The problem is people get so focused on the amount of energy it takes to get started, they give up before they even get off the ground. The reality is that once you get the wheels off the ground and in the air its smooth sailing. Of course you may hit some turbulence here and there, but that is life. Aviation has a saying, "You don't have to go up, but you have to come down." What this means is, good decision making and plannning will increase your likelihood of a successful flight. The same goes for you, plan for success and attract what you want in life, not what you don't want.
So why cleanse?
Nutritional Cleansing increases the health benefits you’ll receive from the ancient health practice of cleansing. The herbs, vitamins and minerals that aid cleansing do two things:
Are you TOXIC? Is Isagenix right for you?
Only you can decide what is best for you and your family.
How we can help you decide! We believe an unhealthy lifestyle and financial stress should not affect the important things in life such as family and loved ones. Happiness should come from the journey and not reserved for the destination. It’s our goal to provide long-term health and wealth solutions that address significant global issues like obesity, aging and financial stress. Our Fit Life is about sharing the opportunity for health, wealth and happiness. This opportunity is for anyone ages 18 and up seeking a healthier and wealthier lifestyle. We offer knowledge and support to help you reach your health and wellness goals whether it is weight loss, more energy, anti-aging, muscle growth, better sleep, or detoxification.
Sometimes we want something but have a fear of doing it. Fear of failure is made up in your mind. Simply, it is a fabrication reality. When we fear something, we often avoid it or procrastinate to keep from having to face the challenge. Nothing in this world likes pain or resistance, not even the most powerful things like water or electricity. Everything and everybody will always take the path of least resistance unless it is acted upon. This means it is on your shoulders to take action. There's an argument going on in our heads when we face challenges. We insert doubts that prevent us from doing it right then and there. So we put it off to the next day and the next day, never taking action to work towards the goal. We have this idea that tomorrow we will be more prepared or more ready for the challenge. This is procrastination and we have all done it. A lot of times it's the effort to get started which is the hardest part. It's like riding a bike; the first few pedals are the hardest, but once you get going the momentum takes over. So don't be afraid of that initial effort, because it won't always be there. The greatest energy is always exerted in the beginning. Take action and work on small pieces of the challenge. If fear is holding you back you need to change your mindset. Instead of letting the fear hold you back, make the regret of not doing it push you forward. Understand it's a balance of energy and you need to use the energy that wants you to succeed. Let the thought of failure be your motivation, not your excuse. Remember, the walls will not fall unless you swing the hammer.
After you read this you will want to touch your selfie!
There are two things in life that drive me, growing and giving. It took me a long time to realize those two things alone were my keys to happiness. I remember thinking, I'll be happy when... The "when" would come and go but I found I wasn't any happier. The problem was I didn't understand what happiness meant to me. I had this false sense that happiness was the end result of something.
Most things in life are a result of an action or circumstance, meaning we attract what we are and what we have. If you find yourself surrounded by a bunch of negative people, you may want to look within. What message are you putting out? Do you find yourself short on money or have a hard time paying your bills? Again, these are results of your actions and choices. There is one thing we all have control over and that is personal development. We can't always change our circumstances but we can always develop and improve on ourselves.
I have been blessed with an amazing wife and daughter that encourage me to dream with my eyes open. Everyday, I am thankful to have such love and joy in my life. For us it's not about the places we will go or the things we will do. It is about the present and finding happiness in each and every moment. For me, growing as an individual has allowed me to give more to my family. Every morning I spend time working on self development in the form of listening to podcasts, watching motivational speakers, or reading books. By starting off my morning this way it allows me to reset and refocus for the day ahead. It is really hard to have a bad day when you start off in such a positive manner.
Without a doubt, the definition of happiness is different for everyone. It doesn't mean you have to be where you want to be to feel happy, it means you have to enjoy the process of reaching your goals. In life we all have a story in our heads of how things are supposed to be. That story or that "why" as some people call it, drives us to grow and strive for our goals. Our happiness is defined when our current life situation meets or exceeds our life story. So adversely, when our current life conditions are not equal to our life story, we feel disappointment, frustration, and/or pain. The further we are away from our life story the unhappier we feel. When this happens we can only change two things, our life or our life story. The best solution a lot of times is a matter of changing both. Sometimes failing to reach your goals sometimes helps you find your destiny.
Sometimes not getting your goal is the best thing to happen because the disappointment drives you to find something more important inside of you. If you trust that life doesn't happen to you but happens for you, you can find a benefit in any situation. A benefit that will help you take your life to the next level, wherever that may be. We have the ability to transcend things in life and each time we break through barriers we get stronger.
Remember to constantly think about a way to improve yourself and others and you will be on the path to happiness. Never settle for less than you can be, you can give, and you can share. When you do this you will see that happiness is in the journey and not just reserved for the destination.
Earlier this year when Sam Smith took the stage at the Grammy's he said this, "I tried so many different things to make it. I tried to lose weight. I tried to be what I thought I was supposed to be. But, I didn't become successful until I became myself." After wining his final award Smith said, "This is the best night of my life. Just a a quick note: I want to thank the man who this record is about, who I fell in love with last year. Thank you so much of breaking my heart, because you got me four Grammy's."
Get in touch with yourself, build a great mind, and you will build a great life.
Most people are shocked when I tell them I only workout four days a week and get the results I get. This question always seems to follow, “What’s your secret?” I’m going to tell you, but first I have a question for you. What do you want to look like? You have this image in your head every time you go to the gym. This is an image of what you are trying to achieve physically or mentally. Maybe it’s a flatter stomach, bigger biceps or more defined legs. Whatever you are trying to accomplish, you have that picture in your head. So do you train for the body you want?
I see most people who go to the gym have the wrong mindset. They think getting the weight up is the important part. They do the rep for the purpose of completing the rep and not the purpose of building the muscle. They then feel good because there is an instant sense of accomplishment. They can feel good about putting up 315 on the bench or squatting 350 pounds. It is a measurable accomplishment. Most people who focus on this have less than desirable results because they are solely focused on just getting the weight up. The result is not the important part. The important part is the mechanics and how much you get from each rep. If you are lifting to tone and sculpt your body, getting the weight up is not the benefit, how you get the weight up is however.
As with everything in life, the path of least resistance is usually the road most traveled. By nature, we do not like to feel pain or discomfort so we will try and find an easier way to accomplish something or handle a situation. We will do whatever we can to avoid pain. Despite this, we all know when we push through the pain is when we break out if our comfort zone and accomplish great things. This is the same in life and in weight training.
So how do we break out of that comfort zone in the gym? Focus on the muscle you are trying to build, tighten your core, slow down the rep count, engage the muscle, make sure the negative is slow and controlled and squeeze it all the way through the positive movement. In your mind picture the weight is twice as heavy as it really is. Don’t look for a mechanical advantage to get the weight up. The more you make the muscle work the more it is going to grow. Your muscles will never know what weight it is using. All it knows is there is a force applied against it and the more it has to work the more it has to grow. Less weight with better quality reps will always be more effective than poor quality reps with more weight. This also reduces your chances of sustaining an injury by doing the activity right.
Here are two scenarios for you: First, you put a ton of weight on the barbell and get ready to do one rep of a basic flat bench press. You lift the bar off, quickly drop it down to the lower portion of your chest and quickly thrust it back to the top. As you are going up you feel a lot of strain in your front deltoids, which is the front part of your shoulder. Does this rep sound familiar? If so try this: Start by dropping down to a lower weight. Before you even think about lifting the weight start contracting your muscles. Contract your calves, up your legs to your quads, glutes, and abs. Now reach up and grab the bar. Slowly lower the bar while contracting your arms, lats, and chest. Lower the bar to the upper portion of your chest. In a slow and controlled manner, raise the bar while keeping everything contracted. When you get to the top of the motion, squeeze your chest. Here is a tip: If there is a point in your motion where you start to feel the muscle shaking, that is a weak point. Do not be so quick to push through that shaky feeling. Slowly enjoy the discomfort, knowing you are making the muscle stronger by spending time in that week zone.
Maximize your efforts at the gym and you will maximize your life. Each time you maximize a rep at the gym you will understand how each rep is like each moment in your life. It may not be easy at the time and it maybe a struggle but if you want best results you have to do the activities right. Regardless of how tough or how easy something is, quality will always prevail.
“You are only confined by the walls you build yourself” –Andrew Murphy
Here's my weight loss tip for the day: Don't start a diet that has an expiration date. Develop a healthy lifestyle that will last forever. If you are going to spend money on a crash diet, I say save your money to buy bigger clothes. The results come from consistently making good choices over and over again. I eat 6 full meals a day and workout 4 days a week for about 90 minutes. That leaves me 9,720 minutes left in my week to do whatever else I want and need to do. For most of us we all have the same opportunities, sometimes we just need help making the right choices. What choices are you making?
In just a day this new mom has inspired hundreds of women with her "Baby to Bikini" post. Nikki points out in her post that her photos (six weeks apart) show her at the same exact weight. She stresses the importance of the quality of the food that you put into your body. Nikki is a personal trainer and self development coach who uses compassion and tough love. She gets deep into the hearts and souls of her clients, pushing them to their goals. The photo above is her six week transformation. Below is her message to her social media friends and family. Nikki thank you for being such an mom-spiration.
"As much as these photos make me cringe to share🙈, I hope they can give hope and inspiration to someone out there! This is the result of the first 6 weeks of my "baby to bikini" journey.👙My weight is exactly the same in both pictures but my body composition clearly improved along with shape. This is why I urge my clients to weigh themselves sparingly. I spend the time I get to workout doing resistance training and only 30 minutes of cardio 3x per week. Not to mention I am eating more food than ever! When I look at these comparisons it is so clear to me that what we eat shows up. Eat crap = carry extra crap weight and inflammation. Fuel your body with the best you can = healthy and happy body🤗! Looking forward to seeing what comes of the next few months!"