Fitness & Wellness

Find Your Workout Buddy

Find Your Workout Buddy

If you struggle with getting started or sticking with your exercise program, you need to find your workout buddy who will hold you accountable for those gym visits and make working out a lot more enjoyable. Not only can a buddy help you stick with it, they can also help you during the exercise by identifying form problems or being a spotter when lifting. There are many ways to find a workout buddy, the easiest is to find a like-minded friend and go with them.

Group training can be a quick way to find a workout buddy.

Group training automatically provides a group of like-minded people doing the same exercise or similar one. If you’re working with a personal trainer, your goals may be different from your workout buddy, but the need to have a compadre that understands what you’re going through isn’t. In fact, workout buddies are often of different levels of fitness. One often helps the other and by doing that, gets more resolve to stick with the program.

Use an app or website to find a workout buddy.

FindanExercisePartner.com, Meetup.com and Zogsports.com are all sites that can help you find someone that’s interested in exercising. You have to match up your interest, whether it’s gym partner, tennis partner, running partner…etc. The more specific you are with your interest, the better the match will be. It may feel a little awkward at first, but it works and evidence of that is that these types of sites and apps are becoming more popular.

Scope out the gym.

Look for someone that looks as lost as you are and strike up a conversation or just tell them you’re looking for someone to exercise with to keep you more focused on coming to the gym. There’s a big chance that they’ll love the idea, too, particularly if they’re a newbie to workouts. For those more seasoned, look for someone that’s closer to your fitness level. Most people like the idea of breaking up the monotony of working out alone and being held accountable by someone else.

  • Getting the right workout partner can help you work harder. If you’re like most people, you’ll put in the extra effort if you know someone else is watching.
  • Check with the gang at work. Sometimes insurance carriers even provide money to compensate for the cost of joining an exercise group or joining a gym.
  • If you’ve been having a rough time with the workout or not seeing the progress you want, a workout partner can help keep you going by either chiding you into it or lending a sympathetic ear with well placed encouragement.
  • Find someone as committed to getting healthy as you are. If your commitment lags a bit, choose someone that’s focused on the task at hand to help keep you in line.

 What Is Primal Living

 What Is Primal Living

If you’ve never heard of the caveman diet, also called the Paleo diet, then primal living will be really confusing. The Paleo diet is a way of eating that mimics the way our ancestors ate, back in pre-agriculture days. Primal living takes that one step further and considers all facets of your life from the way you eat to where you spend your time or how you live your life.

Did caveman spend all day sitting at a computer or in front of a TV?

Of course, the answer is no. Our society has become enthralled with labor saving devices and social time is spent on social media or playing computer games. We now have jobs that require you to sit all day. All this sitting takes a toll on our bodies and leaves us prone to serious conditions and weight gain. Consider people who lived less than a century ago, before the advent of TV. Physical labor was part of their daily routine and entertainment consisted of dances, movies, but not very often, or the radio. They walked, ran and played hard, especially the children and were far healthier. Simply adding a half hour of exercise to your day may not be enough. Standing at work, moving frequently and getting active is important.

Don’t hide from the sun, it has benefits to offer.

Yes! You can get skin cancer from overexposure to the sun. The operative work is overexposure. People with fair skin need to have protection from harmful rays, but not block them completely. They are they building blocks to the creation of vitamin D for the body. Slowly acclimating the body to sun exposure until the body can create a light tan and ensuring you have the right SPF sunscreen helps. Get the benefits, but avoid overexposure and burning.

Remember that not all fat is bad, even some saturated fat, according to primal living.

There’s been a school of thought that stated it was sugar, not fat, responsible for the accumulation of fat in the arteries. At the time it was introduced, most nutrition experts scoffed at the idea. Cavemen ate fat and didn’t get heart disease. In fact, some fats provide huge benefits. Even saturated fat offer some benefits and may be a good source of energy.

  • Going barefoot has made a comeback with primal living. If you’ve never walked through plush, thick grass in bare feet, you’re missing out on the ultimate nurturing. Being barefoot also is healthier for the feet, but it may not go over well at the office or at a posh event.
  • Gluten may really be a culprit. Grain isn’t part of the primal diet and grain contains gluten. Ancient forms of grain didn’t contain as much. The processing of grain is also changed, which can cause many problems.
  • The Paleo diet is also supposed to heal leaky gut. At one time leaky gut was considered a joke, but like lactose intolerance, it’s not being seriously considered as a problem by some in the medical community.
  • Spending more time in nature is part of primal living. There’s no doubt about it, it will help you relax and appreciate all the beauty and wonder of the earth. The destressing and relaxation benefits your health.

Does Muscle Really Burn Fat

Does Muscle Really Burn Fat

Does muscle really burn fat? The answer is yes and no. One pound of muscle tissue requires about five to six calories a day to maintain at rest, while one pound of fat tissue requires just two calories at rest. Therefore, the more muscle tissue you have, the more calories you’ll burn even at rest. If you have ten pounds of muscle tissue, you’ll burn an additional thirty to forty calories when you’re resting. Of course, the amount isn’t huge, but every little bit helps. However, building the muscle tissue is what really burns the calories.

Strength training turns your body into a fat burning machine.

You can do cardio all day long and never get the big results for weight loss that you get from strength training. Not only do you burn calories while you’re working out, you keep burning calories after you’ve finished training. The body needs to the extra energy to help repair the muscle tissue. Combine it with other types of workouts for flexibility, cardio and balance and you’ll burn calories long after you finished working out.

What you eat makes a huge difference.

You can’t go to the gym, work out for a half hour to an hour and then stop at the local burger joint for fries, a burger and a malt and expect to shed pounds, particularly if that was your snack not your meal. You have to learn to eat healthier foods that are both lower in calories and higher in nutrition. It’s not about dieting, it’s about making smarter choices when it comes to foods. No matter how much muscle tissue you have, if you eat more calories than you burn you’ll gain weight.

When you eat may or may not make a difference.

So many facts in the world of weight loss, nutrition and exercise come from scientific studies. However, there are also other scientific studies that contradict almost every one of the facts. One study shows that people who eat breakfast tend to lose weight easier than those who don’t. However, another study shows that intermittent fasting, eating all your meals within an 8 hour time frame starting at 10, could be the way to shed pounds. The fact everyone agrees on is that when you eat fewer than 3500 calories than you burn, you lose weight, but eat 3500 calories more than you burn and you’ll gain it.

  • Drinking eight 8-oz glasses of water is shown to help weight loss and if it’s cold, it boosts the metabolism too.
  • Working out will help you shed pounds in other ways. It boosts your energy level so you’ll be more active and that burns more calories.
  • Working out and building muscles has other benefits besides just weight loss. It helps prevent osteoporosis and can trigger the body to create more antioxidants.
  • If your goal is to look thinner, rather than just to lose weight, the more muscle tissue you have, the thinner you’ll look even if you don’t shed a pound. Muscle tissue is denser than fat tissue, so it weighs more per cubic inch.

Tricks To Stay Motivated

Tricks To Stay Motivated

The reason many people fail to get fit is that they don’t stick with the program long enough to see results. They don’t see change immediately and tend to give up right before they come. The same is true about losing weight. Finding ways to stay on track is often the first line of attack to prevent this. Here are some tricks to stay motivated until you can get the results you want.

Set small goals that lead to your big goal.

Losing ten pounds takes time, just like losing inches does. Make goals that are more quickly achieved to keep you going to the gym and sticking with your healthy eating. Goals that are quicker to reach and don’t involve taking weight off or building muscle can be rewarding until you reach your other larger goals, like wearing pants a size smaller. Set a goal to double the amount of reps you do or do a HIIT workout faster. You can accomplish this, while not easily, but more quickly than you would shed ten pounds.

Create a regular workout time.

When you do an activity at a specific time, it becomes a habit and you miss it when you’re not doing it. You also don’t have to try to fit the workout in, it’s always on the list first. There’s often not time left at the end of the day to wedge in a workout and soon, your workout goes to the wayside and you’re back to square one. Putting on your schedule first makes it an important appointment that you NEED to keep.

Alternate your gym time with fun activities.

Exercise doesn’t always have to be in the gym. You can hike, play with the kids, rock climb dance or do other fun things. The best part is that you know those days at the gym make it possible to enjoy the time even more. Try bicycling to a friend’s house or take up inline skating. It’s all fun and all great exercise. Consider a self-defense or martial arts class to really go outside the box.

  • Workout with friends or get a workout buddy. When you’re exercising with others, it not only requires a specific time scheduled, it keeps you accountable. If you don’t go, they know. It’s also far more fun than just working out alone.
  • Use the services of a personal trainer. Not only do trainers hold you accountable and get results faster, it costs you to miss a workout, so you’ll be more apt to show up.
  • Have a backup plan. When going to the gym becomes too difficult, which will happen on super hairy days, have equipment at home and a plan of action to take that ensures you get your workout for the day.
  • Create a reward system. Give yourself something special if you don’t miss a session in a month. Make it something you’d never buy for yourself or a luxury like a day at the spa, that’s a real treat.

Creating Fun And Effective Fitness For Kids

Creating Fun And Effective Fitness For Kids

Even if you’re getting exercise, are you sure your children are? Getting kids off to the right start is one reason creating fun and effective fitness for kids is important. There are so many sedentary things to hold children’s attention today that play often involves a computer or other hand held device. The days of kids running outside all day and coming in at dark exhausted and ready to eat then go to sleep are gone. As a parent, it’s important to find ways to get your child moving to help them achieve fitness, a healthier lifestyle and even better grades. Studies show that working out can help your child be smarter and perform better in school.

Be their example and workout together.

Playing games with your kids and working out doesn’t have to be a chore or anything like you do at the gym. You can lead the group in follow the leader and get them moving right along with you. For younger children, a day at the zoo—not the real zoo, but the one in your backyard or living room where they become the animals—can work all their muscles as they pretend to be elephants, leap like panthers and fly like a bird around the room. As children age, playing tag, basketball, dodgeball and even jumprope with them can get them started on a healthy lifestyle while providing great exercise for you.

Consider martial arts, dance class or team sports for exercising.

There’s a lot to be said for dance classes, particularly ballet. It builds muscle tone, flexibility, discipline and confidence. If your child isn’t the tutu type, a martial arts class does the same, but is a bit more active. Team sports, such as baseball, basketball and soccer are also good to get your child running and exercising. In fact, most active sports and training will do the trick, but make sure it’s what your child wants to do.

Go hiking or spend a day at the beach.

If you want your child to enjoy the hike, include something they love. If they adore watching animals, put a squirrel feeding station in the yard and when you hike, collect acorns, buckeyes, pecans and walnuts on the ground to fill the feeder. If they like rocks or sea life, collecting shells along the beach and interesting rock specimens adds another dimension to each walk. Share that interest and help them catalog each find.

  • Play strong man. Have weights at home and show your child how to lift properly to build muscles. Even girls will benefit from doing this.
  • Go for a family bike ride either in a local park or to one. Make sure you have water bottles for the bike if the day is hot. A picnic in the park is the perfect way to end the day.
  • Start skipping rope. Whether each person has his or her own rope to skip or you play double dutch, jumping rope gets your circulation going and will theirs too.
  • Inline skating, roller skating and ice skating are all great hobbies the family can do together. Make it a weekly event.

What Does Your Bliss Look Like?

What Does Your Bliss Look Like?

We often focus on just the physical side of life here, because as fitness trainers, it’s the biggest part of our jobs. There’s another side of life and that’s what makes people feel happy about living. It’s the reason that people workout and get fit. Living longer is only important if each day is important. That can only be accomplished if it’s spent on fruitful activity that truly makes you happy. What does your bliss look like? When you find the answer to that question, you’ll understand why working out and living healthy is so important.

Your bliss doesn’t have to be something exotic.

Are you incredibly happy just spending time with your family and friends and want to enjoy that longer? There’s nothing wrong with that. In fact, that’s quite understandable. Nothing brings more joy than spending time with people you care about and love. Getting more time to watch children grow and spend time sharing thoughts with friends and family makes life more pleasurable and can be the reason you choose to eat healthy and exercise on a regular basis.

Is your bliss learning about new places and new experiences?

Perhaps you’re an adventurer who wants to climb the highest mountains or see the sites of ancient civilizations. That takes plenty of energy and good health. When you consider how living healthy gives you more time and physical ability to do it, it makes going to the gym just that much easier. If you want to take up a new sport like rock climbing, being fit makes it possible.

Do you want to create things or make your personal environment more attractive with your own hands?

Do you want to build your own home, design the perfect furniture or create the perfect herb garden? Is your bliss based on using your mind and own hands to create something that is unique? You need energy to be the most creative and good health to continue your quest.

  • Finding your bliss makes it easier to keep your appointment with good health and make the lifestyle changes to live longer and healthier.
  • It’s not selfish to look for what makes you happy. Everyone deserves to be happy. It doesn’t stop you from fulfilling obligations to others or take anything away from others.
  • Everyone should have a special joy in life they look forward to enjoying. That joy can be different as time passes. You can also have more than one joy.
  • If you’re a foodie, you can change your bliss slightly to something healthier, like learning to find and even make healthy delicious food can be your bliss. If your goal is having fun with the gang, healthy active fun can be the ultimate bliss when you change to a healthy lifestyle.

How Many Unknown Calories Are Sneaking In?

How Many Unknown Calories Are Sneaking In?

How many unknown calories are sneaking in that you didn’t realize you were eating? Eating healthy isn’t about counting calories, it is about having all the information to make smarter decisions. If you were eating fresh fruit and suddenly found out that somehow, someone found a way to inject six tablespoons of sugar inside each piece without anyone knowing it, you’d avoid eating fruit. Finding the hidden calories helps you avoid foods you thought were healthier and lower in calories. It also helps stop mindless munching on fattening foods.

Just because it’s healthy and lower in calories doesn’t mean you can glut on it.

There are loads of healthy foods that when consumed as a normal part of your diet, blend right in and don’t pack on the pounds. For example, avocados and nuts are both healthy. An avocado is 114 calories for just one half of one, while nuts are between 150 and 250 calories for a meager one-fourth of a cup. If you ate a half an avocado each meal and one half at each snack time it would add almost 600 calories to your diet. Once a day is more than enough of this higher calorie food, unless it’s one you love and account for the extra calories elsewhere…then maybe twice a day. Nuts are easy to binge on, they’re crunchy and delicious. One-fourth a cup never seems like enough and over the course of a day, if you ate just four servings you could be consuming 1000 calories, almost half the amount you need daily.

Changing that low calorie salad to a mountain of calories.

Whether you’re eating at home or partaking of the salad bar, loading your salad with all the goodies may be a hidden area where you’re munching down more than you intended. Add all the fresh veggies you want to your gorgeous lettuce or spinach salad, but watch out for those toppers. A handful of pumpkin seeds, some glazed walnuts, croutons or tortilla chips, dried cranberries or other dried fruit and a lot of grated cheese doesn’t seem like much, but then you also drown it in creamy ranch dressing instead of a vinaigrette, you’ve got so many hidden calories you won’t have to eat the rest of the day.

Raisins or other dried fruit can pack on the calories.

Fruits good for you, right? So why is dried fruit not so good for weight loss? Consider this, how full are you after eating 15 raisins? Now, compare that to how full you are eating 15 grapes. The grapes are more filling because they’re bigger and contain water to help fill that empty void in your stomach. Dried fruit is healthy, but it tricks you into thinking you aren’t eating as much. That means you’ll probably eat far more and take in far more calories.

  • Don’t fall for the protein bar hype. They’re just candy dressed up in a healthy package and often contain more calories than a candy bar.
  • Granola and trail mix make a quick easy snack with lots of health benefits. However, it’s easy to overdo with this munchy treat and ignore the meaning of a single portion.
  • Watch what you put in your smoothie. These delicious drinks are easy ways to get several portions of your fruit and vegetables, but you can add too many extras that put the calorie count over the top. Commercially made smoothies are even more loaded with calories.
  • Non or low fat frozen yogurt can be a fat magnet in your body. The fat gives yogurt a great flavor and removing it means you have to replace that flavor with something else. Most of the time it’s sugar and makes you pack on the pounds.

Is Eating Holistic Right For You

Is Eating Holistic Right For You

Have you heard about eating holistic and wondered whether you should try it? Most of the time, people think eating holistic is something bizarre with strange sounding foods and exotic meals. It’s quite the opposite, in fact. It’s all about choosing foods that are least processed, which are also organic and locally grown, when possible. Holistic eating eliminates highly processed foods from the diet and focuses on foods that are not just closer to their natural state, but also extremely healthy.

Eating a holistic diet can help lose weight.

If you matched the rise in processed foods and obesity, you’d see a direct correlation. One of the huge benefits of this type of eating is that it’s a great way to shed pounds quickly. Today many processed foods contain high fructose corn syrup, which by the way may even be labeled “no high fructose corn syrup,” but when you read the ingredients, says it contains fructose. That seems innocuous enough until you learn that the fructose may be a form of high fructose corn syrup—HFCS—called HFCS-90, meaning it’s 90% fructose, but still high fructose corn syrup, which is linked with obesity and changes to the brain that causes it. A holistic diet, one where you consume foods closest to their natural state and doesn’t need labeling, which can be confusing at best, deceiving at worst.

Holistic eating can help you be healthier with energy to spare.

Many food additives add to inflammation, which can cause high blood pressure, arthritis, high cholesterol and even Crohn’s disease. There are links to heart problems and Alzheimer’s too. Eating specific whole foods, not only eliminates these additives, they also can help reduce inflammation. It can also stabilize your sugar levels to prevent sugar lows that make you tired and sudden spikes in blood sugar levels.

You’ll look better on a holistic diet.

A holistic diet maximizes the amount of nutrients available for your body. Not all the nutrients are vitamins and minerals, although those are part of them. Some are phytonutrients, such as flavonoids. These provide many different health benefits and work in synergy with the other nutrients in the food to improve your overall health and even make your complexion look years younger. Lycopene, for instance, helps protect the collagen in the skin, while caratenoids provide protection from harmful sunrays. Both are in fresh tomatoes.

– Holistic foods can help alkalize your body to its proper pH, reducing the potential for cancer and Osteoporosis, diseases that thrive when the body is acidic.

– Don’t worry, not everything is eaten raw. Meat is cooked and the best type to use is fatty fish for the healthy fat it contains. Meat from grass fed, free range animals also contains fewer harmful pesticides, hormones and antibiotics, but do contain a healthier blend of fats, plus ones that are missing in grain fed animals.

– Holistic foods help eliminate toxins from the diet that can cause a number of diseases, ranging from chronic fatigue to headaches and infertility.

– Finding the best way to approach a holistic eating plan that matches your lifestyle isn’t impossible. A personal trainer versed in nutrition or nutritionist can help.


Unless You’re Easily Offended, This New Method Could Be Your First Class Ticket To Achievement

I should have seen it coming…

I pushed “send” and within minutes people started unsubscribing…

Why?

My guess is the headline because there’s no way they even had time to read it…

Lesson: Never judge a book by it’s title. There was some quality content to be absorbed…

So I’m doing the unthinkable…

Taking my most unsubscribed email ever and posting it again as a blog simply because I want people to have and use this method of getting $h1t done.

And if you’re curious I’ll also share with you that infamous headline.

So without further ado, here’s the email I sent today…

It’s ok, we all do it…

And be honest. Don’t they usually stink?

Would you believe me if I told you that one of your biggest problems is that you never tell anyone when you do it?

Before going any further let me make sure we’re on the same sheet of music

Hopefully you figured out I’m talking about setting GOALS…

Did you actually think I’d write an email about farts?!

I know you’ve heard it before…

Make S.M.A.R.T goals..

The guroo life coaches PREACH…

….your goals have to be

* SPECIFIC
* MEASURABLE
* ATTAINABLE
* RESULTS FOCUSED
* TIME BOUND

But how has that been working for ya?

Today I’m putting out into the world my own little spin on SMART goals because, well, I think that acronym has been failing you long enough.

Today I introduce to you…

**drum roll please**

WHO FARTS BAD, or BAD FARTS WHO to be technical. WHO FARTS BAD just has a certain ring to it…

Regardless here’s what my funky new method stands for.

Keep reading because this doesn’t stink…. Ok I’m done, promise

BTW that was the headline “Who Farts Bad.”

Anyway, this is a fool proof outline for making and achieving your goals so don’t discount it because it’s a silly acronym.

W.H.O F.A.R.T.S B.A.D

* WHY
* HALF
* OBSTACLES

* FUN
* ANNOUNCE
* REALISTIC
* TIME BOUND
* SPECIFIC

* BEHAVIORS
* ATTITUDE
* DECIDE

Disclaimer: I don’t have my PhD in psychology and I haven’t done any scientific studies on this method but this is what works for me and hopefully will for you too.

“If you know your WHY you can endure any HOW”

Why – At UA we call it your 567. It’s what drives you to get up early and get uncomfortable. A powerful why forces you to become hyper focused on the goal at hand.

Think about it…

Almost everyone I talk to wants to lose 10-15lbs. When I ask them how long they’ve wanted to lose 10-15lbs I usually get “about 10 years” or “forever.” How come those same people, when told by their doctor that they’re diabetic or at risk of heart attack make quick work of that goal?

Because, they didn’t need more information or the perfect plan…

They needed a big enough WHY.

Half your goal – It’s great to set big hairy audacious goals, but the perfectionist in you is always watching, sitting right there on your shoulder waiting for you to come up short or doubt yourself.

Do me a favor…Strap that little perfectionist monster to a rocket and send her / him to the moon. Then set take your goal, whatever it is, and cut it in half, or less…

If your goal is to write a book. X that. Make your goal to write a chapter. Writing a book is a daunting task. You’ll feel more successful and more motivated if you just write a chapter and you’ll be more likely to finish because now you’ve got the magic of MOMENTUM!

Obstacles – List all the obstacles that you anticipate getting in your way. Of course things will come up that aren’t on your list but if you can anticipate some of your more common obstacles then you can come up with an action plan to avoid them or at least deal with them in a way that doesn’t totally derail you.

Fun – This is a big one. Especially for people whose goal is to get in shape. It’s the main reason SMART goals don’t work. If you’re not having fun you’re not going to stick with it. Now does that mean your workout has to feel like you’re getting a massage on the beach while eating ice cream and gummy worms? Of course not! But the GOAL should be fun and if working out is a necessary part of reaching your goal, well then Nike…. JUST DO IT

What if you love biking but you hate running or swimming? Newsflash… setting a goal of doing a triathlon is not a good goal for you. You’ll be miserable training for it. You’ll give up. You’ll label yourself a quitter. You’ll be less likely to set a goal in the future. You’ll sell your bike. And you’ll probably end up homeless…

…Just sayin…

Set a goal of doing a bike race instead.. Then get your butt on the road and in the gym and start training for it. FYI the point of working out isn’t to get better in the gym, it’s to help you get better at life and to help you keep doing what you love doing longer, better, and safer.

I think a lot of people forget that…

Sure when I was 21 I worked out to TRY to impress girls (you’ll read in a minute how TRY means it didn’t happen) in the weight room and on the beach. But now? I workout to impress 1 girl, my daughter Naya. If I can’t swing her around, carry her on my shoulders, and throw her up in the air when I come home I’ve failed.

My goal is simple. To have the energy and strength to be the Dad my kids deserve. That and to be the strongest, most in shape dad at my son’s preschool and future sporting events 🙂

Announce – Say it out loud it’s more likely to happen. Social media, a close friend, your spouse, it doesn’t matter just take that goal from out of your brain housing group and let it be heard. That’s when things get real…

Fun fact: If you just tell someone you’re going to do something you get a straight shot to the head of dopamine. This alone actually makes you less likely to achieve your goal. So don’t just tell them you’re doing something. Tell them you would like them to hold you accountable to the actions you’re going to take to achieve the goal.

Realistic – I’m all for big goals, but if you’re 52 and your goal is to grow 5 inches this year, you’ve got issues. Hopefully realistic is pretty self explanatory

Time Bound – A goal without a deadline is a dream. So working backwards, tell someone your goal and tell them when you’ll do it by.

Does that scare you a little? Good!

A good goal will make your heart skip a beat or two when you think about it…

Specific – Don’t just say you “want to lose weight.” Say I’m going to lose 20lbs by January 1st 2018. Out Loud. To A Friend…

Behaviors – Your behaviors have to match your goals. I told this to the wonderful woman I had the pleasure of meeting last night…

Thanks for the referral Andrea (who‘s coming back after a year off from UA to get back in tip top shape at 47 years young).

See what happens when you tell people? They hold you accountable!

Anyway, this well-intentioned woman asked if she could still go out to eat and have deserts.

“Of course” I said, “you just have to change your goal.”

Do this…

Make a list of all the behaviors of someone who achieves the goal you’re going to achieve.. example: if your goal is to run a marathon, you’re going to list all the behaviors you think a marathon runner has…

They have discipline. They take care of their body. They follow a plan. They eat healthy so they don’t gain weight. They stay hydrated.

Now create your behavior action plan…

To stay disciplined I will – Set my alarm for 4:30 and lay out my running shoes and outfit the night before.
To take care of my body I will – Get a massage a month and take 2 epsom salt baths a week.
To follow a plan I will – Hire a coach or hit the interwebs for general programs
To eat healthy I will – Get healthy ready made meals delivered
To stay hydrated I will – Drink 1/2 my body weight in ounces of water each day…

Attitude – I could write a whole book on this so I’ll save it.. In the Marine Corps the first thing our weapons instructor told us on the rifle range was this…

“Keep a PMA at all times.”

PMA = positive mental attitude. If you don’t think you’ll hit your target, you won’t. Simple as that. Change your attitude and change your life.

Now to conclude my WHO FARTS BAD method of achieving your wildest dreams…

The most important step…

Decide – The first and most obvious way of interpreting this is to compare deciding to trying or wanting. If you try to do something you don’t actually do it. If you want something, ok good, but it doesn’t mean you’re going to get it.

BUT, when you DECIDE to do something, it’s done. Nothing left to talk about. Think about it like a relationship..

Boy TRIES to leave girl. Does it happen? NO

Boy WANTS to leave girl. Does it happen? NO

Girl DECIDES to leave boy. Does it happen? Hell Yeah. Bags packed. Facebook status changed.

The second way you need to decide is by choosing just ONE GOAL. Don’t try to do 10 things at once. When it comes to goal setting, be a sniper rifle not a shotgun.

If you made it this far I hope you take this and become WHO FARTS BAD master! If you attempt this on your own please when you get to ANNOUNCE, shoot me over an email justin.case@undergroundathlete.com.

I want to be on your team!

Now I’d like to ask you…In January 2016 I did a goal setting workshop at the gym. It helped a ton of people have a really successful year. I’m considering doing it again this year as an online workshop / webinar so that I can help more people…

Would you be interested in virtually attending? It would include walking you through all the steps here (this was just the outline) and helping you get crystal clear on what you want, why you want it, and how you’ll achieve it.

Reply back or text 5714187050 with “add me” or “heck yeah” or “sure it’s better than a sharp stick in the eye” and I’ll let you know when I’m ready to do it.

Don’t worry, it will definitely be before 2018 to help you start the new year off with a bang.

I know this was a bit long so thanks for reading. I hope it helped!

Have an outstanding Tuesday!

Dedicated to your success,
Justin

PS. If you read my last email and thought I was seriously upset about being called “not a brunch guy,” I was not. It was total sarcasm and proof I need to improve my written communication!

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Benefits Of Green Tea

Benefits Of Green Tea

Water is so important to your health that I often sound like a broken record recommending it, but there’s another drink you should also consider. That drink is green tea. There are a number of benefits of green tea that are scientifically proven and will make you want to make sure you’ve got a store of it on supply for daily consumption. Of course, I still recommend drinking plenty of water, too. One Japanese study showed that drinking at least six cups of green tea reduced the likelihood of developing type 2 diabetes. It also helps lower cholesterol and blood pressure.

Green tea is beneficial for weight loss.

While it’s not a miracle that you can drink and then eat candy bars, fries and sundaes, it does help speed metabolism, while also increase fat burning when working out. In fact, according to one study in the March 2008 issue of the American Journal of Clinical Nutrition, it increased fat burning by a whopping 17%. Green tea also boosts your metabolism. The caffeine in green tea is also shown to increase athletic performance.

Green tea can help boost your health.

Green tea contains many phytonutrients, such as flavonoids and catechins. These are potent antioxidants that can help prevent damage to cells from free radicals, which causes illness and aging. Green tea also contains EGCG— Epigallocatechin Gallate—a potent antioxidant that scientists believe have many medicinal properties. There are small amounts of traditional nutrients, such as minerals, in green tea.

You’ll improve your mood and even think better when you drink green tea.

Caffeinated green tea, the normal kind you find on store shelves, can help you think faster. Caffeine is known for it’s stimulant properties and while it doesn’t leave you feeling on edge or jittery, it does have enough caffeine to help block adenosine. Adenosine blocks the neurons from firing, as well as reduce norepinephrine and dopamine. It can improve the functioning of the brain, as well as improve your mood and memory. It also contains L-theanine, which coffee doesn’t have. That increases GABA, lowering anxiety levels in the process. It gives a buzz like coffee, but one that is more productive and less jittery.

– Green tea can lower your risk of specific types of cancer, such as breast, colorectal and prostate cancer.

– Green tea can help protect the brain from Alzheimer’s and Parkinson’s.

– Drinking green tea can improve dental health by killing streptococcus mutans in the mouth that are the top cause of dental carries and plaque.

– Green tea can lower your risk of cardiovascular disease and diabetes. One study in Japan showed that drinking five or more cups per day can potentially increase lifespan.