Tag: motivation

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5 Factors to Consider for a body transformation

Have you noticed yourself avoiding mirrors or group pictures because of the way you look? You may be asking yourself, “What happened to me? How did I let myself get this bad?”

I know how you feel. Last year, I weighed in at 280 lbs.— and trust me, it wasn’t all muscle. I had a body fat percentage of 40%, I was in terrible shape and felt absolutely awful.

You may be feeling the same way, but it’s not entirely your fault.

We live in a time where for most of us, food availability is not a problem. Unlike our ancestors, we have no direct threat of starvation; this wasn’t always the case. Looking back to our hunter-gatherer days, we would go out and search the land for food, in hopes of a good catch but sometimes they came back with an empty net. Other days we came back with more then we could ever eat in one seating, having great feasts and allowing our species to expand. The human body has evolved to survive under seriously deprived conditions, where periods without food were common. The body learned the importance of storing calories for times when food was nowhere to be found. (1)


The problem we now have is that our bodies haven’t adapted to living in a world where food is available on every corner.Then you add the flood of media influence telling you to eat sugar-filled products. This causes our brains to become practically addicted to the instant stimulation sugar provides, which is similar to the neurological reaction we have to drugs like cocaine. (2) This puts us at a disadvantage from the start —it’s no wonder we have a growing population of sicker and fatter children, more than has ever been seen in human history.

5 Factors to Consider for a Body Transformation

With so much stacked against use, we have to find strategies to stay driven and stay focused. There are certain factors that need to be addressed when starting a body transformation. These are things I wish I’d known when I began my own transformation. At my start, I was unaware of the various factors that needed to be considered, but after I dove into the research and implemented what I learned, was able to lose 60 lbs. of pure fat in just seven months. I kept all my muscle mass and improved my major health markers. You may not have such drastic results but losing an extra 30 lbs. would be a big help. So what are some of the key factors that need to be addressed?

1) Body Type–The body type you have will play a big role in determining your approach to fat loss. Certain bigger body types like endomorphs, who have a stockier frame, will tend to do best with a lower-carb approach. This is because they are likely to have developed poor insulin sensitivity, from years of carb-heavy food choices. You want to improve your ability to use insulin effectively to reduce its negative effects when its constantly elevated. Insulin is a hormone that stores any excess calories in our fat cells, making us gain weight — and consuming high amounts of carbs, especially refined carbs like bread and pasta, will lead to spikes of blood sugar, releasing more insulin. (3)

2) The amount of Weight to Lose–The more weight you have to lose, the longer your journey will be. If you have a substantial amount of fat to lose, then it’s crucial to find a method that will be sustainable in the long run. Typical starvation diets can only be endured for so long, especially if the majority of the calories are coming from carbs, which is in accordance with the Standard American Diet. You need to find a dietary plan that will nourish your cells and control your hunger naturally, allowing for a smoother transformation.

3) Identify your Limiting Factor–Everyone has something in their life that is possibly holding them back from reaching their goals. It’s important to figure out what this factor is for you in order to see sustained progress. For some, it can be temptation— like a bag of chips that breaks your willpower every time you walk past it. For others, it’s a particular person who may be a negative influence and lead you to poor choices. Not everyone has the ability to jump through these hurdles, and if that sounds like you, then find ways to avoid whatever is holding you back and figure out ways to reduce their negative effects.

4) Educate Yourself–Take the time to invest in yourself by reading health books or listing to health podcasts, continuing to feed your motivation to reach your goals. In my own transformation, I made sure to learn something new every day. This helped keep me focused and gave me the knowledge I needed to burn the fat in a healthy and sustainable way.

5) Exercise isn’t the answer–You will not reach your goals by spending all your days on the treadmill. To really see progress, you must put the majority of your efforts into your eating habits; nutrition will be the key to your transformation. The saying is true: no amount of exercise can beat a bad diet. You may be going against the mainstream approach but you should spend more time in your kitchen then you do at the gym. Don’t get me wrong, I firmly believe that it’s important to live an active life. But it shouldn’t be your key factor in a body transformation where fat loss is your goal. Once you understand the impact that real whole food has on your body, and you implement your knowledge, is when the gates to fat loss will be unlocked.

Thinking about these 5 factors will help in determining which diet plans will work for you. Unfortunately, the same methods that helped your friend get in shape may not work for you. Certain body types need more advanced strategies to see progress. I had to learn the hard way when I tried the so-called “everything-in-moderation” diets. I had to accept the fact that carbs stalled my progress; no matter when I ate them, I felt terrible and had serious issues controlling cravings. What finally helped me reach my goal, was when I went keto and fueled my body with the real, whole food that it needs to function properly. I began my low-carb, high-healthy-fat diet, and I have never felt better. My body fat keeps burning away, and best of all, I am never hungry. Food no longer controls my emotions, which has allowed me to focus on the things I really want to pursue.If you have done the other diet plans and haven’t had any success, then why not give this a try?

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Are You Really Challenging Yourself?

A great American warrior J.R. Martinez once said, “I’ve learned in my life that it’s important to be able to step outside your comfort zone and be challenged with something you’re not familiar or accustomed to. That challenge will allow you to see what you can do.” words by a true survivor.

Have you ever played a video or arcade game that was set to easy mode? I am sure you were able to beat the level without breaking a sweat. Now did you feel proud? did it make you feel accomplished? let me guess – it didn’t. Well, that is because in order to truly feel satisfied and accomplished at the achievement of a goal. You need to make sure that the effort you expended to reach it was truly challenging you.

If you play any type of game and the level of difficulty isn’t hard enough to really make you work for it. Then the end result won’t give you a sense of accomplishment you can feel good about. You could win every time, but deep inside, you will know that anybody could have done it. Since the challenge itself was too easy.

let’s learn about an epic journey that tested the abilities of two brave athletes. A couple that chose to raise the bar and leave their mark on this earth, taking on a challenge most of us would never consider.

open oceanI want you to take a moment to imagine what it would be like to wake up in the middle of the open ocean and only have a 6-meter long row boat between you and the mysteries of the deep. That’s all that separates you from the living dangers of the aqueous wilderness of the open ocean. Imagine the thoughts and feelings when you know that there is no easy way out. No motor to speed you to safety, no sail to catch the strong winds hitting your face, no way to move closer to the security of the firm shoreline. Other than the paddles on your side and the strength of your own two hands.

But you are not stranded, this is not an emergency. You are there by choice, on a mission to cross the pacific ocean with no other help from the outside world. To leave the safety of the shores of California and set out over the crashing waves to the beaches of Hawaii. Does this sound like an impossible mission to complete, does it seem absurd to think it can be done? Well, that’s exactly what a couple chose to accomplish on June 18 of 2014.

FatChanceRow couple on boatThis dangerous quest truly began many months before, in their preparation for this epic challenge. These two modern explorers where Sami Inkinen and his wife Meredith Loring. They embarked on this journey to show that great abilities of the human body and they used the power of the low-carb ketogenic diet to fuel the high-energy demands their bodies would require.

Sami who was originally born in Finland, was a tech entrepreneur that had a passion for sports that tested his abilities. His focus and determination to improve was showing great results and was a champion triathlon winner for his age group. Over the years he was also a multiple time Hawaii Ironman Finisher. He was in great shape and what would seem as pristine physical health.But even with all his intense training and physical abilities that lead to great accomplishments, his inner health was not as promising. At this period in his life, Sami was under the impression that the mainstream recommendation of a Low-fat Higher carb diet was the healthiest way to live, hey we all did. But even with his highly athletic lifestyle that involved intense training, his doctors still gave him the news that he was pre-diabetic. This drove Sami to dive into the science where he discovered the benefits of the low-carb high-fat diet and began a shift in his own perspective. Where he applied his mental strength that allowed him to upgraded his health. With the help of Dr. Stephen Finney, one of the luminaries of the Keto lifestyle. Both Sami and his wife Meredith were able to implement a more optimal nutrition that lead them to not just endure the grueling challenge of crossing the great pacific, but to do it in a record breaking time.

They first estimated the 2400 mile distance between California and Hawaii would take them around 60 days to complete. Well, they were able to reach Hawaii in only 45 days, but even 45 days in the uninhabitable environment of the pacific is not easily survived. They endured using the power of healthy fats as well as avoiding the sugar filled processed gels that many endurance athletes take. Sami and Meredith are great advocates of the dangers of excess sugar and did this journey partly to raise awareness. Thanks to their efforts, they were able to raise hundreds of thousands of dollars that they donated to the Institute for Responsible Nutrition which was lead by UCSF Professor Dr. Robert Lustig. A great effort for a great cause.

fog-1850228I want you to truly consider what it would take to cross the open ocean. Knowing that you would be doing it without the security of a rescue boat. Nowhere to go in case of an emergency, just you and your abilities to endure, to endure the pain of day after day of rowing. Pushing through strong waves and ever changing weather, moments of pure rain and water in all directions. Dealing with the possibilities of getting lost at sea or even the body breaking down under the physical stress. Threats from all types of dangers, from the fear of sinking or even getting struck by huge ocean ships. That’s what Sami and Meredith were up against and they knew they had to prepare.

Sami once said, “Preparation builds confidence”, and well prepared they made sure to be. The months leading up to start of their mission involved arduous conditioning that included resistance training as well as high-intensity interval training. Up to 8-hour long slow-paced rowing to build up their skills. It’s worth mentioning that Sami and Meredith were not pro-rowers. They didn’t grow up rowing but were new to this sport and still, they took on the challenge to test their determination and abilities in unfamiliar territory. In preparation for their challenge, one of the many factors they had to address was the caloric need of their bodies when under such high energy demands. They calculated their bodies would burn, when rowing 12hr days, around 9k calories for Sami and 5k calories for Meredith. This meant they had to find food sources that would not waste and endure the journey. In addition to not taking up too much storage space in their small row boat which they named the Roosevelt. After our 26th US President who was known for his love of adventure, the outdoors and expeditions. Well, that’s when the use of healthy fats as a main fuel source came into the rescue. They were now able to pack on 1 million calories of energy and more easily store it on their small row boat.

Sami went on to say how they meal prepped, “We bought real whole foods, such as nuts, seeds, salmon, coconut butter, dehydrated beef and vegetables,” & “We then created some of our own mixes and vacuum sealed everything by ourselves. We spent several days just packing our food, but it was worth it.” This reminds me of the saying, “if you fail to plan, then you plan to fail.” This method of nutrition made them able to complete their mission looking healthy and feeling great. But this challenge was more than just a physical one. This long and dangerous mission also put their marriage to the test. The isolation of the open ocean and the highs and lows of a long quest will bring out weaknesses in any couple. But they were willing to put the effort and work together when it mattered the most.

Before their departure, they even drew up their divorce papers and put them in a watered-sealed envelope and placed them in the bottom of the boat. hawaii-63111Maybe as a reminder of whats at stack or maybe just for a laugh. There team work under pressure and care that they had for each other made sure those divorce papers were never needed to be opened. And on August 2, 2014, they reached the firm ground of the Hawaiian islands. Breaking the world record for the fastest rowing speed from California to Hawaii.

 

FatChanceRow leiThis was their own great journey, their own test. They gave themselves this great task, which I am sure made them feel truly accomplished once they reached their goal. They were greeted with the traditional Hawaiian lei, but the transition onto dry land was a shaky one. They both had trouble getting the firm stability of their leg muscles back, which can be expected after such a disorienting long expedition. The first thing they asked for was a refreshing ice cold sparking water. Overall they looked great considering what they had just accomplished and neither had any desire to stuff their face with carbs. They simply continued their low-carb high -fat diet that very same day. The keto lifestyle really is a sustainable diet since it is so enjoyable, but more importantly is the health benefits it brings.

And now they can bring that great teamwork to raise up their new young addition to the family. Many people ask the couple whats next on their horizon, what new challenge awaits them? Well, I would say that job of raising a child is a hard one on its on. But whatever they decide to take on next, I am sure they will take it on with the tenacity and focus that they showed out in the great pacific ocean.

If you want to learn more about Sami and Meridith, then just got to their site at www.fatchancerow.org

“If you set your goals ridiculously high and it’s a failure, you will fail above everyone else’s success.”– words by James Cameron

darts-102919_1920Individually we may all have different levels of intensity that challenge us, which is understandable. My objective here is to make you consider your own set goal, weather that is going through a body transformation. Or putting the extra effort at work for that promotion. Ask yourself if your being fully honest with yourself, are you really challenging yourself? Are you giving it all you got or are you happy just being average? But with only this one life on earth, one chance to leave your mark, why would we aim our arrow to just to be average?

Over the years, I have set my own challenges to test my own abilities and discipline. In 2012, I set a goal and gave myself the challenge of not having a single drink of alcohol for one year to test how this would impact my life. I didn’t have any particular reasons to take on my task— I didn’t have a drinking problem. I just wanted a challenge that I could look back on and be proud of. The same could be said of people who embark on endurance events like marathons, or even more challenging endeavors like rowing across the Pacific.

I was in my early twenties when I chose to take it on, just at the age many start to hit the bars and yea, I had several nights when my discipline was tested. Getting invited to go out surrounded by friends who were drinking and enjoying themselves was a regular occurence, but I stayed strong. These were the moments that made it truly challenging. I didn’t lock myself in a room, avoiding all forms of social environments so as not to be tempted. That would be avoiding the challenge I gave myself.

1My challenge was completed on New Year’s Eve, 2013; and we decided to celebrate it by going to the staples center in downtown LA to see the comedian Kevin Hart perform. After the clock struck midnight and show and fireworks went off and everyone gave each other their hugs, I had a momment I will never forget. I knew I had accomplished my own set goal of going 365 days without one sip of alcohol. I showed myself that with determination and focus all things are possible. Just taking it one day at a time, one decision at a time towards the goal, towards the mark that I set for myself. After the comedy show, we headed across the street to the Rits hotel bar and I ordered my first alcoholic drink. I gotta be honest It was one of the best drinks I have ever had—not because it had anything special, but because of the effort I put in to accomplish my challenge. A personally set goal that allowed me to test my discipline and willpower on a long-term challenge. Unfortunately, back when I took on this challenge, I was still eating the crappy Standard American Diet, so my health didn’t improve by much that year. But a few years later, I was able to apply this same effort and determination to 5th Stage Keto, which allowed me to lose 60lbs of pure fat in 7 months, improving all aspects of my life.

Look into a challenge that will truly make you feel accomplished when you complete it. It doesn’t have to be as intense as rowing across the Pacific, but you should make it hard enough that you will remember it for the rest of your life. My current clients are taking on the challenge of trying the keto lifestyle for 6 months to see if in that time they can accomplish more, feel healthier and have better relationships. And when completed, they will decide which lifestyle allows them to truly thrive. Embarking on a health challenge can spark up all sorts of other motivations to improve other areas of your life. It can be used as a catalyst for a whole new direction. If you ask many accomplished CEOs for a fundamental pillar to their success, you will find that a common answer is the importance of keeping their bodies working efficiently through nutrition and fitness. This allows them to have the energy and focus to build up their companies and keep pressing forward.

So what challenge are you going to give yourself? What will make you feel proud once completed, how will you feel when you look back on it?

I offer the challenge to anyone who wants to start their own body transformation and reach 5th Stage Keto. This body transformation plan gives you a step-by-step breakdown on how to burn away those extra 30lbs without the crazy hunger pains of mainstream diets.

Learn how to reach 5th Stage Keto  Here!!

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Is Hunger Normal on a Diet?

Have you ever had to apologize for your cranky attitude, or maybe some nasty things you said while hangry (hungry-angry)? If so, then don’t feel too bad, because you’re not alone. Hunger, and the mood swings it brings, can have more of an impact on your life then you would have first thought. I’ve had my set of hangry moments, causing me to get frustrated easily.My motivation to start a diet came on strong but having to go to bed hungry each and every night made it hard to stay focused. I would try to eat “healthy”, or at least what I thought was “healthy”, but it felt like the cravings always won. I never felt satisfied and saw little progress for all my efforts, making it feel like my weight loss goals were practically out of reach. Well, thousands of people like myself have discovered that it doesn’t have to be that way.

When starting a body transformation where fat loss is your goal, you need to be in a caloric deficit, making your body tap into its own fat stores for energy. (1) But starvation is not the answer; I had the chance to learn for myself that fat loss is possible without having to go through the intense hunger pains that come along with standard weight-loss methods, like “just eat less and exercise more” or “everything in moderation”.

For decades, we have been told that in order to burn fat, we have to eat less and exercise more. But I know I am not the only one who has realized that this doesn’t work — at least, not in the long run. Attempting a body transformation using starvation and over-training can lead to some weight loss, but unfortunately, it won’t all be fat, but also lean muscle mass. Starving yourself in an attempt to burn fat will slow down your metabolism, making it tougher to maintain any progress towards your goals. (2)


To see effective progress and reduce the negative side effects of being in a caloric deficit, you have to choose foods that will fuel you on a cellular level and keep you full for longer.Our body doesn’t process food as simply as calories in versus calories out; the composition of the calories is what matters. People scarf down a microwaveable dinner or head to the nearest drive-through for some quick fast food and come out feeling stuffed, but have they truly fed themselves? You see, food isn’t just calories but information — the different molecules that make it up are a set of instructions that tells your body how to process what just came into your system. If you eat junk like refined carbohydrates that come from a factory, full of ingredients you can’t even pronounce, will cause your blood sugar to spike. This will release the hormone insulin into your blood stream, with the job of bringing blood sugar levels back down and delivering nutrients for energy into your cells.

Two issue when consuming refined carbs:

➢ One: they are practically empty calories, providing very little nourishment to your cells.
➢ Two: what goes up must come down — spikes in your blood sugar will release higher amounts of insulin which can lead to a dip below normal levels. This brings on intense cravings and a hunger for more carbs. (3)

This makes staying in a caloric deficit difficult for the average dieter. You can try to use all your willpower and fight this battle, but it will lower your chances of winning the war for long-term fat loss.
The way your body responds to 300 calories of a Hot Pocket is very different to 300 calories of wild-caught salmon. You should always look at the ingredients list of any food you’re buying; the longer the list, the more suspicious you should be. Try to eat real whole foods that have ingredients your grandmother would recognize. Last time I checked, we didn’t have propylene glycol alginate in our pantry. This ingredient is used as a thickener for salad dressings, and is also used for antifreeze. Doesn’t that sound yummy? I don’t think so.

Again, to beat hunger, you need to control your blood sugar levels, and you can do this by eating a low-carb diet that’s high in healthy fats. Choosing healthy fats for the majority of your calories will make being in a caloric deficit feel like a day at the beach. Food and hunger will no longer have control over your emotions, allowing you to focus on improving the relationship between you and your loved ones. I found that the best approach to reducing hunger on a body transformation has been on a keto lifestyle. Most of my family has gone keto, too, and we are actually getting along a lot better. More importantly, some of the health benefits that we have seen have made this lifestyle a true blessing.

When my father went keto, his type 2 diabetes began to reverse, his blood sugar was finally able to come down, from close to 291 mg/dL to 173 mg/dL in only one month and after two months it was down to 152 mg/dl with minimal exercise. Hunger and all the trouble it brings doesn’t have to be an issue for you; it’s not for me anymore. This new-found control has allowed me to lose 60 lbs. of pure fat in seven months. I have tried other methods before, but nothing has been as beneficial as going keto; that is why I am so thankful I found this diet. Now,these methods aren’t for everyone; some people can handle more carbs and still do fine. But if you have tried other strategies and failed, then why not give it a shot? You may not lose as much as I did, but getting rid of those extra 30 lbs. would make next summer one to remember. One thing is for sure— a body transformation requires more than just being in a caloric deficit to maintain healthy progress. You can subscribe and get a Keto Food Guide, and other strategies to help lead you towards your goals and towards winning the war on constant hunger.

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Cinnamon Pecan Keto Bread

Does going Low-carb mean you can’t ever have bread again? Thankfully, that’s not the case.

Trust me, I know the feeling of being on a low carb lifestyle and seeing the bread basket come around, pretty tough at first. Eventually, you get to a point when it becomes easy to pass on, but it takes some time.

Bread has become a big part of our culture and being fully honest, I would hate to go the rest of my life without it. But the reality is that the bread we get in our grocery stores is packed with sugar and may contain gluten; both can have negative effects on our metabolism. Additionally, the glycemic index of whole wheat bread can be as high as 70, which will lead to big spikes in blood sugar.

So what options do we have if we want to get healthy and still trying to enjoy some parts of the dark side?

The answer is homemade almond or coconut flour bread.

This recipe for cinnamon pecan bread will allow you to have a delicious slice of bread without the negative effects mentioned above.

This homemade bread will be much lower in carbs and higher in healthy fats that make you feel satisfied for longer without the blood sugar spikes. This will be a great option when you are having a craving for bread, but remember this shouldn’t be an everyday treat.

Prep-time: 15min Cook-time: 45-50min Serving size: 1 loaf

Ingredients

  • ¼ cup pecans
  • ¼ cup thinly sliced almonds
  • ¼ cup blueberries (optional)

Dry Mixture:r2

  • 1 cup almond flour
  • 1 cup coconut flour
  • ½ cup low-carb protein powder
  • ¼ cup psyllium husk powder
  • 1 tbsp. baking powder (gluten-free)
  • 1 tbsp. ground cinnamon
  • 1 tbsp. stevia
  • 1 tsp. sea salt

Wet Mixture:

  • 5 pastured eggs
  • 2 cups heavy cream
  • 6 tbsp. melted butter
  • 1 tsp. pure vanilla extract

Directions

  1. Preheat the oven to 325 degrees Fahrenheit, and butter your pan.
  2. Get the dry ingredients — almond flour, coconut flour, protein powder, psyllium husk, baking powder, cinnamon, stevia and salt — and mix them together.
  3. Then get the wet ingredients — the eggs, heavy cream, melted butter and vanilla —blend them in your blender.
  4. Next, pour the dry mixture into the blender with the wet mixture. (Pour in half, then blend and pour in the second half.)
  5. Pour in your mix and spread evenly. Sprinkle dashes of cinnamon and scatter pecans and sliced almonds on top.
  6. Lastly, scatter berries on top.Place in the oven for about 45 to 55 mins.

 

You can make this batch and have it as a substitute for bread anytime you like. Serve with low-sugar peanut butter and a glass of almond milk.

Store in a covered container in the refrigerator.