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If you’re wondering how to eat healthy and never diet again, you’re in the right spot.
If you want to eat healthy, you’re probably thinking about food. Eating healthy is not just the food you eat though, it also includes how you eat.
EAT HEALTHY LIKE YOUR CAR
Let’s pretend you’re going on vacation, and your car is your body. If you’re planning to leave at 9am, and you know that your car’s gas light is on, do you get up at 8:55? Of course not. You need to make time to fill the gas tank. But, let’s say you’re in a hurry, so you whip into the gas station and put 5 bucks of gas in the tank. How far would that get you? You’re in a hurry to get through your day, or to your destination, so every few miles, you’re stopping to put a gallon or two in your car, and that is it. Once you arrive at your destination, does it make sense to then stop, fill up, and park for the week while you’re on vacation?
This is how people often treat their bodies. They get up late in the morning, don’t have time to eat a meal, so they have a snack, or nothing at all. With no time to eat because of not getting up in time to allow for a large breakfast, you will either starve or end up snacking throughout the day because you are hungry. You’re hungry ’cause you didn’t “fill the tank” with quality fuel for the day. So you’re constantly feed your body with . . . snacks. Not enough to actually fill your tank and fuel your day. But when the day is over, most American’s sit down for a large dinner, then shortly thereafter go to bed.
You’ve just filled your “gas tank” and then “parked your car” in the garage, or gone to bed.
EAT HEALTHY BY EATING BACKWARDS
I don’t care if you like it or not, breakfast is important. This doesn’t mean you
have to eat breakfast food! In fact, your first meal should be your largest. Meaning, the highest protein, and the most calories. Dense, complex carbohydrates need to be on your plate and in your belly!
I grew up eating this way. I grew up eating chili, cornbread and collards for breakfast.
This is how you need to eat: dinner, lunch, and if you eat a third meal, breakfast.
Breakfast should be dinner, lunch should be lunch, and dinner should be breakfast.
It looks like this: Breakfast, your “meat (beans) and potatoes” type of meal. Lunch, your usual lunch in size; your granola, salad, sandwich, etc. and then, breakfast for dinner. Your green drink, smoothie, yogurt or “quick, light snack”. And this is IF you eat at all. I typically don’t.
EAT HEALTHY BY NOT EATING
The new thing is intermittent fasting. Guess what? This ain’t new folks! I was fasting at a year old. Yup. My mom brought me up on a 2-3 meal a day kind of day. I never had a single snack, not even juice, milk, apples or crackers. It was water between a 5-6 hour “fasting” period.
Now you might think this is crazy, but it is not. Neither is it bad for kids. Kids brought up like this will have less health issues and weight problems.
Here are a few reasons why it’s good not to eat all day long, whether that is a snack (literally a singular celery stick) or 6 tiny meals a day.
“Allergies are more common among people who snack between meals [or eat frequent small meals]. Not only is the variety of possible allergens greatly multiplied, but the likelihood of producing toxic chemicals in the digestive tract by inefficient digestion is also increased by eating between meals.”
“The more frequent the between-meal snacking, the greater the number of cavities that one has at each new visit to the dentist.”
“Snacks are usually of poor quality food. Those who eat snacks are more likely to use fried foods (the poorest way to prepare foods), to use food of inferior quality, sweets and “empty calories.’”
“Eating between meals, even nibbling a few peanuts, causes stagnation of food in the stomach. X-ray studies done years ago using contrast media showed that a little eating between meals delays stomach emptying by many hours, even up to 14 hours or more.” ~ Dr. Agatha Thrash, M.D. Preventive Medicine, “Snacks and Eating Between Meals”
EAT HEALTHY EAT CLEAN
Clean eating doesn’t necessarily mean clean meat. Eating clean and lean simply put, is eating whole foods like fruits, vegetables, legumes, whole grains and healthy fats. Limit or omit, highly processed snack foods, sweets and other packaged foods. Raw food is the cleanest and purest way to eat clean.
Sugary, oily foods can be vegan. They are also fattening and simply not nutritious. When one eats nutritious meals with complex carbs and whole grains, it is easy to wait 5 to 6 hours between each meal, because you’re consuming dense foods that take longer to digest, which keep you full longer.
EAT HEALTHY AND NEVER DIET AGAIN
Many times I have said before that dieting is temporary. A diet is specifically designed to get fast results, whether for competing, for losing weight fast, or gaining weight fast. But after dieting, you should be able to maintain your weight without having to continue to ride the up and down scale of weight gain and loss from dieting, returning to old habits, and dieting again.
Changing eating habits as a lifestyle is a way to maintain healthy weight and never again having to diet. A vegan diet is the best diet for optimum health and weight control. You can actually diet by changing your regular eating habits to a vegan lifestyle, gradually, and then maintain the lifestyle forever afterwords. It is one of the only “diets” that you can healthfully maintain after reaching your targeted weight loss or gains!
Bodybuilders and powerlifters have amazing results on a vegan diet as well, and people have been able to compete and win championships on the diet.
EAT HEALTHY AGE BACKWARDS
The fountain of youth is actually legit. Well, I’d call it the “raw foods fountain of
youth”, because eating a mostly raw and vegan diet has shown to add years, energy and youthfulness to your life.
I have had several people tell me they don’t want to live a long life. The reason is because they just don’t feel good. If one feels lethargic, low on energy, achy, slow and in a brain fog all day every day, why would someone want to live longer?
The best part of being a vegan is that you age backwards, or slower. It takes away the brain fog, the drowsiness, fatigue and provides more energy and alertness. Also, your skin will be clearer, your hair shiner, your body will smell better and you’re all around just more happy, and who doesn’t want that?
EAT HEALTHY FEEL HEALTHY
At the end of the day, if you eat healthy, you will feel healthy. Feeling healthy is worth the extra celery sticks, trust me.
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If you’re not sure how to get better results in the gym, it could simply be because you’re working out too much, too long, or too hard. But how is that possible, you ask?
Let’s talk about how to work out smarter not harder.
You don’t have to spend 2-3 hours in the gym to reach some pretty impressive goals. 1-2 hours really is all you need. And this should include a 10 minute warm up and cool down, plus a 10 minute stretch.
This article is inspired by many, many people I have seen in the gym. People who are trying their hardest to get a good pump and reach new goals. Sadly, there is a very simple and yet huge component, that a lot of people miss. As a result, there are a lot of truly dedicated people who just aren’t getting their goals met, and don’t know why.
This article is directly written for beginners as well as all my pals who have been in the gym for . . . centuries. Because, as a newb, I remember observing the more seasoned gym rats and thinking they knew what they were doing. Looking back, I see that these poor guys were also missing out on something very important.
So let’s jump right in.
GET BETTER RESULTS IN THE GYM WITH FULL RANGE OF MOTION
First we are going to talk about some basics. Range of motion. This is one phrase you need to become aware of if you aren’t already.
There are very few times when youshouldn’tuse full range of motion. So we will just focus on using full range of motion always. For now. There are exceptions to this rule, but generally speaking, one should always use full range of motion.
Full range of motion helps you build better balanced muscles. In other words, full ROM helps your muscles grow fully, filling out proportionately. When you don’t use full range of motion, you inhibit your movements and can stunt your muscle growth. Also, full ROM helps with balance and stability, and developing overall strength.
If you are not sure what full range of motion looks like, go on YouTube and search whatever move you’re trying to do, (i.e. bicep curl) and search “how to do a bicep curl using full range of motion.”
GET RESULTS IN THE GYM BY SLOWING DOWN
When you rush through your moves, you’re doing a lot of things, and none are for your good. One very specific thing that is not good is you’re increasing your chances of injury.
When I began my gym life as a newb, I really thought the faster I curled the stronger I’d become. It made sense to me. It wears you out faster, you get your heart rate up, you sweat . . .
When you slow down, you’re allowing yourself to focus on the muscle you’re working. Mind to muscle literally focuses all of your energy to the exact muscle you’re working, therefore maximizing the value of your move.
When you slow down, it allows you to fully extend your movement so that you are using full range of motion properly. In this way, you’re also able to utilize the entire flexing and extending capacity of the movement, maximizing every inch of the move to build your muscle proportionately, and increasing size and strength.
Slowing down your movements also helps you work those tiny stabilizer muscles which supports the larger muscle groups. Also, by slowing it down you have a longer time under tension which result in better muscle hypertrophy (growth).
GET RESULTS IN THE GYM BY MAKING EVERY MINUTE COUNT
When you are in the gym every move you make should count, and so should every moment.
When you are catching your breath between sets, do something.
One thing you can be doing is drinking water. Staying properly hydrated during your workouts is extremely important. If you’re not hydrated, your joints will hurt, and your muscles will cramp. Water also helps to regulate your body temp, and we all know it can get a little hot up in the gym!
Another thing that helps you maximize your time in the gym is to use a timer. It’s easy to sit down and scroll through IG. I know, I’ve had my “meh” gym days where I probably have spent equal amount of time scrolling as lifting. Time your breaks. If you’re lifting “light”, give yourself 30 second breaks. When you’re pushing heavier weights, give yourself 1.5 minute breaks. And, if you’re doing power and lifting extra heavy, you may need up to 3+ minute breaks. But don’t ever fully cool down between sets.
A third thing I like doing is throwing in a 10-rep set of crunches or a 30 second plank. It takes minimal effort, minimal time, and you don’t have to have an “ab day” when you’re doing abs between every set you do in the gym.
GET BETTER RESULTS IN THE GYM WITH VARIETY
Change can be a scary word and action, for anybody. It takes you away from your comfort zone, or your auto-pilot go-to. But it also throws you for a loop enough that it can jolt your muscles to wake up and grow.
Your body gets used to patterns of movement, lifting a set weight, and repetition without change doesn’t produce any sort of better results.
Every 5-8 weeks you should completely change up your workout. Go from light weight, high reps to heavy weight low reps. You can change from a balance and stability workout to a more cardio based workout. You can switch from using mostly machines to using bands, dumbbells and balance-inducing equipment like a Bosu ball or stability ball. Take a break from the gym on weekends and go kayaking and hiking. Something that changes up your routine not only confuses your muscles but also helps you psychologically as well. Change is inspiring. Getting “uncomfortable” and going out of familiar territory helps us grow.
When you’re doing cardio, jump off the treadmill and do 30 seconds of jumping jacks or squat jumps, etc. Changing it up like this helps to break up your time and keeps you focused.
GET BETTER RESULTS IN THE GYM WITH TRACKING YOUR PROGRESS
Write down how much weight you do when lifting, pushing, pulling, etc. Every time you work out, keep track of how much weight you did, then up your weight. Try to up your weight every week. Some times it takes 2 weeks, and sometimes the “up” is only a pound increase. Whatever it is, write it down. This gives you a visual track record of your progress.
GET BETTER RESULTS IN THE GYM WITH THE RIGHT SUPPLEMENTS
Say no to energy drinks, say hello to Nootropics. AXIO takes a different approach to energy—specially formulated to give energy to your mind, not just your body.
I have never been a supplement girl. Ever. Until about 4 months ago. But these supplements are different. This is not a multivitamin.
Let me explain.
Protandim® NAD Synergizer was specifically formulated to target NAD, and has been shown to double sirtuin activity in 24 hours. Supporting increased health, focus, energy, mental clarity, and mood.
These supplements go cell-deep. Have you ever wished to – feel young again? Well, these supplements basically help you begin your journey to aging backwards.
You won’t find a huge burst of jittery energy, and you also won’t watch your hair turn from white back to brown.
What you will feel (or, I should say, what I feel) is that energy from the teen years. That rarely-ever-tired, go-all-day, sort of energy.
Time to evolve from just taking supplements to biohacking. Clinically proven to reduce oxidative stress by 40% in 30 days.
With this kind of energy, I have not had a bad gym-day yet. Which is a lot for me to say, because I always had at least 1-3 bad gym days a week. Just the low-energy ones, the days when no matter what, I couldn’t do a 20 pound concentration curl like usual.
Also, my nights are so much better, which in turn makes for less tiring days. I also very rarely experience afternoon lack of energy. My recovery timein the gym is also much quicker, making it much easier for me to advance and progress.
Let me warn you, this supplement is one that sort of sneaks up on you (slowly). I took it for 10 days before I felt anything, and even then I wasn’t sure it was the Nrf2. I thought maybe it was just because I had a good night’s sleep. It was 3 months before I started having better nights, and that also didn’t just hit me one day. But trust me, be patient, it’s so worth it! It’s not even expensive, which is a huge win!
FINAL NOTE ON MY FAVE TWO PRODUCTS
I take AXIO in the mornings on my way to the gym. It is my “energy” drink, but again, don’t mistaken “energy” for the same thing as a cup of coffee. This energy is an awake-ness, from the brain out. 🙂
The Nrf2 is what I have consistently been taking for 4 months now which has helped improve my lack of energy and recovery time.
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Vegan Powerlifting
An Interview with Jim Gurtner Part 2
Welcome back to VeganPowerlifting!
Jim Gurtner, professional powerlifter and bodybuilder became a vegan and has competed off and on for 30 years. He won championships on this diet when the plant-based lifestyle wasn’t at all popular or cool. In fact, in the fitness world, it was thought that one could not build muscle on plants, because, after all, where would someone get protein if not from meat?
At the moment, Jim is not competing, but this doesn’t mean he won’t again. He even told me that, “When I was not training for a meet, I would be training with someone who was getting ready for one.” His career as a powerlifter hasn’t necessarily been the only thing he has done. It has been more of an off and on hobby over the past 30 year span.
Now, he says that in the past 5 years, though he may not be competing right now, he has done personal training for vegans and non-vegans alike.
Jim has just recently released a book for amateurs and professionals alike, Vegan Health & Strength.In his book, you will discover how a properly designed vegan diet can be superior to all others for building a strong, healthy, and muscular body. He teaches you how to plan and easily prepare vegan meals, as well as muscle-building workouts with energy and stamina you wouldn’t think possible.
Below, I continue talking with Jim about his life as a fitness professional, powerlifter and bodybuilder. We also talk some about his personal life and even mention some of the famous people he got to meet along the way!
When I was beginning my fitness goals, the idea of bodybuilding didn’t cross my mind. Not really anyway. Maybe briefly, but I’d say it was more of a distant thought. For Jim on the other hand, it was a passion. I asked Jim what made him decided he wanted to be a bodybuilder, and he told me his story:
“I was 16 and a junior in high school. One day in the cafeteria while eating, someone said, ‘you have to check out this freshman and the size of his biceps.’ His name was Ben Lew. When I asked him to show me his arm, his bicep flexed into a ball the size I couldn’t believe! Amazed I asked him, ‘how did you get those arms?’ He said, ‘through bodybuilding.’ I replied, ‘You mean to tell me that there’s a systematic way of going about getting muscles, and I could do the same?’ He said, ‘Certainly!’
“Well, the iron bug bit hard! That whole year at lunchtime I would pick Ben’s brain about bodybuilding. His hero was Bruce Lee, and was working out to emulate him, but he knew quite a bit about bodybuilding and taught me a lot. I am still in touch with him and he is still in fantastic shape!”
WHERE IT ALL BEGAN
“It was in 1978 when my best friend, Joel, picked me up to go to the my very first gym: Health & Strength, in Highland Park, New Jersey. I had just turned 17 and had been training for about a year in my home gym that I put together. It included a Joe Weider Multi Bench and a small beginner, 110-pound barbell and dumbbell set. I saw in a magazine article that Joe Spooner, Mr. America at the time, worked out at this gym. My buddy Joel and I decided to check it out.
“Well, we walked into the gym, and as providence would have it, there he was, doing wide-grip chin-ups, as big as day! I could not believe how big and strong he was! We asked for his autograph, and asked a few questions. After that, Joel and I had our very first workout in this fantastic gym.
“In the late 70s and 80s when I first started working out, there was no such thing as personal trainers. With no internet, and only a handful of bodybuilding magazines, most everyone in the gym was doing very similar workouts.
“I learned how to train and gain muscle by working with and around champion bodybuilders. One was Richard Gaspari, the number 2 bodybuilder in the world at the time. I also learned by attending local bodybuilding seminars. They were held by notable champions and the time. I also poured over any and all books and magazines on bodybuilding I could get my hands on.
“I was even able to attend a training seminar with Arnold Schwarzenegger and his long-time training partner, Franco Columbu. What I learned in that seminar was life changing!”
CHAMPIONSHIPS, COMPETING AND PERSONAL LIFE
I heard through other people that Jim had won championships on a plant-based diet.
When I first met Jim, I was a total noob. I had never really worked out before, and I was so enthralled with the thought of bodybuilding. I was a vegan, and I have to be honest, I didn’t think vegans could actually bodybuilder or compete. When I found out that not only could one bodybuilding, but it was possible on a vegan diet, I was so excited. When I finally got the chance to interview Jim nearly 8 years later, I had to ask him to tell me about how and what he did as a competitor.
“Championships that I have won have all been in the sport of powerlifting, where you are judged by the total amount of weight lifted in the bench press, squat, and deadlift.
“I won three state level championships, two in 1998, and one in 2003, all in the over 40-year-old, 242 pound class, and drug free.
Often when I think about competing or someone else competing, I know it requires a lot of time, and I wondered how that effected Jim’s personal life. I asked him if his wife ever hits the gym with him, but he said no. “Hours in the gym is time away from my family, but they understand . . . My workouts are far too intense for my wife’s liking. . . our workouts are not compatible with each other.”
When I asked if he is still competing, he said that he is not, “at the moment,” but, “I never train just to maintain. I always push myself to the limit with the intent of a possible future meet. . .”
When I asked him if he thinks he’ll ever compete again, he said that he is definitely thinking about it!
I was curious what the main difference was between his regular fitness and diet regime and when competing. He said that it depends on if it’s bodybuilding or powerlifting.
“. . . In powerlifting, calories are increased to push my bodyweight up to compete in the 242 pound class, where I feel the strongest. Bodybuilding is much more involved and includes cutting calories to slowly loose all body fat, tanning, practicing posing which makes the muscles look harder, longer higher volume training sessions. For both powerlifting and bodybuilding completion, I will travel to a gym several times a week and work with a training partner to push me to the limit!”
BODYBUILDING AND NOT YET VEGAN
“In 1988, after training for 10 years, I competed in my first bodybuilding contest, the Mr. Natural New Jersey, which a good friend of mine, Mike Rieker, had won the year before. I got too heavy in the offseason, and ended up having to loose 40 pounds of bodyweight in three months to get defined enough for the show.
“My diet at the time was low fat, low carbs, and high protein. Lots of tuna fish and salads. I trained hard and fast 1.5-2 hours a day, and the last few weeks did an hour of cardio a day. On top of that, I even did 1-hr aerobic ab classes. It was exhausting!
“By contest time, bodyfat testing showed that I had lost 25 pound of fat, but unfortunately, lost 15 pounds of precious muscle. I ended up coming in too flat for the prejudging, and after eating, my muscles filled out nicely for the night show, but it was too late! I ended up not placing.
“After the show, I hit the gym hard again, and helped someone I met in the gym prepare for the Mr. Natural New York City. In about 4 months he was ready for his first show, where he ended up winning 1st place in this class.”
"At the end of the same year, I went to Brazil for a
wedding, met the girl of my dreams, and got married
6 months later. This is when the vegan
adventure began!"
STEAK, CHICKEN, EGGS AND A QUART OF MILK
At this point I was curious what Jim’s diet was like. All of the people I knew that competed, came into the gym all puffed up, talking about how much protein they had to have in a day. They were beasts! (Smelly – beasts).
But it was just how they did things, not just when they were competing! These regular gym-bro’s always bragged about the amount of protein they were consuming in a day. I had to ask Jim, “What was your diet like?”
He said, “before I came up vegan, in my mid 20’s, I would eat 70 jumbo eggs a week, two roast beef sandwiches or two cheese sandwiches for mid-afternoon and mid-morning snack. A whole rotisserie chicken for lunch. About an hour before working out, a pound of fruit. After working out I would drink a quart of milk with frozen banana and four raw eggs. After working out I would go with my friends to Arthur’s Steakhouse and have a salad, baked potato, and a 24-ounce steak.”
Okay guys, there you have it. I honestly don’t know how he ate like that. I’d be 250lbs in two weeks, I’m sure!
“Do you eat differently when you’re competing than when you’re just working out on a daily basis, and how?” I asked. Jim replied, “To get to [desired] weight meant eating three large meals a day. Now that I’ve retired from powerlifting, my diet consists of a large breakfast and lunch, and a light dinner so I can keep my bodyweight close to competition weight.
“I look at the third meal as a thermostat: eat more at this meal to gain weight, eat less or nothing to loose weight.”
I asked Jim what his number one diet/fitness tip would be for someone like myself (or you!) who’d like to get into bodybuilding. His advice was pretty simple:
"Consistency with your workouts - no long layoffs."
STRUGGLES WITH GAINS, NOT DRUGS
Jim Gurtner 26 Years-old
I got close to being able to compete – once. But I remember when I was training, one of the hardest things for me was gains, so I asked Jim how it was for him. He said, “gains never came easy for me. Being tall with long legs and arms, I found it difficult to put on mass. But I was persistent, and year after year I worked to increase my muscle mass and strength. It has taken a lot of patience.” Now he says that he doesn’t have any difficulties maintaining his weight. “I enjoy eating very much, so weight gain is no problem.”
The big question we’ve all been waiting for – did Jim take steroids? Or at least for me, it was a question I was waiting for! Because even the regular ol’ gym-bro at my gym seemed to think steroids was a good idea. I figured competing would add the temptation. But when I asked if he ever took them, he replied with a solid, NO.
"All of my gains in size and strength
have been without the use of drugs.
“After competing in the Mr. Natural New Jersey, I decided to try a 10-week steroid cycle, but did not see much change except for a little more definition. I discovered that if I was going to be the mass monster like those bodybuilders I emulated, I would have to take a lot higher dosages than what I had taken, and for a much longer period of time. Not wanting to put my health at risk, I decided not to go that route!”
IN THE GYM TODAY
I asked Jim what his regular fitness regime is now, and he told me that he works out about 4 times per week for about an hour to an hour and a half a day. He said, “I divide my body in 4 parts: Chest day, back day, shoulder, arms day, and leg day. So all body parts are worked 1 time per week, while calves, abs, and forearms I will do 2 times per week.”
He says even when he was competing, he followed the same basic routine he follows now.
“4 times per week is about all that I have ever trained,” he says. “When training light and fast, for a week or two, I may train 6 times per week.”
Do you have a partner or somebody that keeps you accountable?
“Although I highly recommend a training partner, I am currently training alone,” Jim stated, “However, during this past year I was highly motivated to push myself hard to be ready for a reunion workout with my first training partner in New Jersey this past July. The recorded “Reunion Workout” will be posted on my online training course.”
INSPIRATION AND ROLE MODELS
I really enjoy finding out who inspires great people and who they look up to. I asked Jim who his role model is, and he said, “Arnold Schwarzenegger, whom I have had the privilege of meeting on three different occasions.”
When I asked Jim if he listens to or watches any motivational speakers, podcasts, YouTube channels, or has any particular reading material he would like to share, he again mentioned Arnold Schwarzenegger. “The movie Pumping Iron, Arnold’s book, Education of a Bodybuilder, and Franco Columbu’s book, Coming on Strong, have all been extremely inspirational for me. Nick’s Strength and Power, and Dr. Michael Greger’s NutritionFacts, are two YouTube channels I watch regularly.”
Obviously, the previous question sort of answered my next questions, “have you ever met anyone famous?” but I asked him if he still talks to the people he has met, and who else he’s met besides Arnold.
“I have met a number of famous people: Dr. Atkins founder of the Atkins diet. I actually sat in his office. . . Richard Gaspari, the number 2 bodybuilder in the work for 3 consecutive years in the late 1980s, I knew since he was was 14 years old. Trained with Steve Goggins, ranked by Powerlifting USA, the number 1 powerlifter of all time. Casey Viator, the youngest Mr. America ever, who I met at Coffee’s Gym in Marietta, GA. . . I never stayed in regular contact with any of them, except Rich Gaspari, who I talk to on a regular basis since we trained at the same gym for so many years in the 1980s.”
HABITS UNRELATED TO DIET AND FITNESS
Every successful man and woman I have met have always had some sort of good habit that they swear by. Sometimes it’s an early 3am jump in a cold lake, or a two hour meditation process. At times, it’s pretty ordinary while other habits are quite odd.
I wanted to know what type of habits Jim might have to share that he does regularly. He told me that one of the things that keeps him motivated and on track is, “Being a Christian, daily prayer and Bible study in the morning before eating breakfast.”
While Jim may not be competing right now, he still lives the life of one working towards a goal. He doesn’t just train to compete. For Jim, health and fitness is a lifestyle. His daily regime is a routine of always moving forward with health and fitness his primary focus.
“On a typical work day, I get up about 6:30am, drink 3-4 cups of warm water, feed my 2 cats, eat breakfast and take a 10-20min walk. Work starts at 8:00am from my home office and I set a timer to get up, stretch and squat 10-20 reps every 45 minutes since my job entails sitting the whole day. Lunch is around noon and I go for another 10-20 min walk, then I get off of work at 5pm. At that time, I have a light dinner and walk again. About 7:30pm I will start my workout at my home gym and finish about 9:00pm. Shower, drink some cold water, and in bed by 10:00pm.”
NO EXCUSES
Too busy? Never. Jim says, “I can always find time to squeeze in a 1-hour workout, especially now that I have build a gym at home. There are times when I will have to workout as late as 9-10 pm, but I feel so much better than if I would have missed it!”
In a rut? No excuses there either. Jim says that, “sometimes I will take as much as a week off from training, and come back using lighter weights with higher reps and short rest periods between sets. Then over the period of 2-3 weeks gradually increasing the weight used until I am lifting the same or more before the “rut” hit!
THE TEAM, THE FAMILY
When I asked Jim about his family and how they support him, he said, “My family and I have always been very close. My son, now 28, and daughter, 25, have been vegan from birth, so together we have shared the joys and challenges of living in a meat-eating world. The latest addition to our family is my daughter-in-law, who adopted a vegan diet shortly before getting married to my son. We all live on the same property in the country and all enjoy preparing and eating vegan meals together, especially for celebrations and the holidays. It is a lifestyle that we all relish!”
IN CONCLUSION
What is your core drive to stay healthy in general?
“I want to live a long life, enjoying plenty of health and strength at the same time. In the future, I want my grandchildren to say when they are trying to move something heavy like a piano “We can’t move it. It’s just too heavy. We will have to call Grandpa’!”
SUPPORT SMALL BUSINESS
One last thing, Jim Gurtner is an award winning author of Vegan Health & Strength, a book on How to Build a Strong, Healthy, and Muscular Body on a Plant-Based Diet. I’ve included the link so you can get your hands on it and make it your own (above). Enjoy!
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Vegan Powerlifting
An Interview with Jim Gurtner
Have you ever thought about the fact that vegan powerlifting could actually be a real thing?
Welcome to the plant-based, power-loaded life of Jim Gurtner! He has won championships as a powerlifter. Jim has also competed as a bodybuilder, and accomplished this all on a vegan diet. This man impressed me from the moment I first met him.
I was intrigued by the fact that Jim was able to be so successful with bodybuilding and powerlifting on a plant-based diet.
As some of you may know by now, I am a vegan. I promote a healthy vegan diet for weight loss and weight (muscle) gain. And as a result of this lifestyle, I have caught a lot of flack for it. I am not the only one though. Jim has as well. You’re about to see how he maneuvered around all of this and still accomplished his goals. He did this on a vegan diet, invalidated pretty much every vegan-muscle building myth, and beat the stigma that goes along with it.
It has become apparent in recent times that bodybuilding, muscle gains and powerlifting are very attainable on a plant-based diet. Jim proved this fact way before it was cool.
After I started my blog, I contacted Jim and asked him if we could chat. I asked way too many questions and got a ton of amazing answers. As a result, I will be continuing this interview in Part 2 next week. (I was going to shorten it, but there’s just too much awesomeness to cut out).
Jim has taught me so much. If you are new, or advanced, there are a lot of great tips in here that I promise you, you have never heard of in your life!
Read below to discover how you can build muscle and take your regime to the next level and accomplish this on a plant-based diet!
THE BEGINNING
I was raised a vegan. For me, it was a way of life. I almost half-way expected Jim to be the same way. (I’m not exactly sure why, cause let’s face it, that’s not exactly normal.)
When Jim and I first started chatting, I asked him if he was raised eating healthy and living in the gym. To my surprise, Jim said that was not the case. In fact, when I asked him if he was raised vegan, his answer was, “No! My brother, sister and I were raised on the 4-food groups taught in almost all schools in the 60s and 70s: The meat, dairy, vegetable, and fruit groups were our mainstay.
“My father, was a smoker and a beer drinker had no interest in nutrition at all. He was furious with me when I started bodybuilding at age sixteen. He did everything he could to make me quit. My mother on the other hand instilled in me an interest in nutrition and health from an early age.”
THE SHIFT FROM MEAT TO PLANT-BASED
I asked Jim what the one thing was that made him decide to change his eating habits. He said, “When I got married at 27 I had been bodybuilding for over 10 years on a heavy meat, egg, and milk diet. My wife’s diet, before we got married, was primarily vegetarian. After we got married, she started eating more like me.
Shortly thereafter, she started to complain about a severe stabbing pain in her abdomen. We visited many doctors, and I eventually took her to see the now famous Dr. Atkins in New York City, but even with the supplements he prescribed, she got no relief. It was at this time she started to suspect that the problem may be caused by her recent change in diet.
At first, we cut out all beef, chicken, and fish. With this change alone, her health problems were completely resolved in a few short weeks! After about a year later, I cut out all dairy, including cheese.”
For me, personally, I have never had the challenge of having to change my diet. I grew up vegan, so it was my lifestyle. For most people, and for Jim, it was a developed habit, and not exactly an easy change.
Interestingly enough, Jim states that the most
difficult part of the change in diet wasn't the food.
It was the lack of support from his family.
His mother was seriously against it, especially after his son was born. “She said that he would not develop properly without meat. Ironically, after my father passed away in his sleep from a heart attack at 62, my mother shortly thereafter adopted a vegan diet, and has been mostly for nearly 20 years now.”
THE PROCESS OF LETTING GO
I asked Jim how long it took to embrace veganism. He said going vegetarian was easy. “However,” he went on, “we started to eat a ton of cheese, especially mozzarella to make sure, I thought, we were getting enough calcium and protein. I remember having up to 20 blocks of cheese in the freezer.” Later, he says, “I became very good friends with my chiropractor who was vegan. He and his wife inspired me to do the same. It has been nearly 30 years now that I have been on a vegan, or plant-based diet.”
Of course, you’re probably thinking the same thing I’m thinking, do you miss meat? But he adamantly stated, “No, never! Believe it or not, even though I ate a ton of meat before I became vegan, I never really liked it. I just ate it because I thought I needed to to get big!”
Jim suggested a book that was (and is still) a strong motivator for him, written by Dr. Agatha Thrash. It is called, “The Animal Connection: The Proven Link Between Cancer and Other Diseases from Animals, and Man”. He stated that, “even if it means going hungry and missing a meal or two,” he’d rather skip out than eat meat.
ADD THIS TO YOUR DIET
I was curious what two foods Jim would recommend cutting out and/or adding first, when deciding to switch to a plant-based diet. His answer was pretty simple:
"Cut out meat and add nuts to your diet."
I asked Jim, “what should a vegan bodybuilder eat a lot of?” He again stated pretty straight forward, “Fruits, grains, nuts and vegetables.”
As you can see, and to my surprise, even as a vegan advocate, that taking your body to the next level (bodybuilding and powerlifting) doesn’t require some extra special, weird foods! So far, he hadn’t said a word about how many shakes he was making, or anything unusual.
COUNTING CALORIES AND CHEAT (“TREAT”) MEALS
When someone is trying go make a huge change in physique, one often envisions a lot of diet . . . pains. One of these dreaded changes is counting calories.
So I asked Jim if he counts calories, and his answer will shock you.
“I never count calories. I weigh myself every day at the same time to see the effect reducing or increasing the amount of food consumed at
dinner. The hungrier I go to bed, the more weight I loose.”
I went further and asked him if he cheats on his diet. And I loved his answer. “I have never looked at eating food that is not entirely healthful as cheating, but as a treat. Whenever there are family celebrations or Thanksgiving, I will eat more food than I usually do, and that may include some white bread.” He went on to say that, “I never have an entire cheat (or treat) day. It will only be for one meal of the day.”
As Jim went on to describe what a “treat” meal looked like, it was still ” —all vegan, of course!” He said, “We also enjoy Papa John’s veggie pizza with no cheese and extra sauce.”
ON THE DAILY MENU
I asked Jim what the number one thing was that he made sure to eat on a daily basis. His answer was a solid . . .
"Pressure cooked beans, every day! Right up there with beans is nuts every day, an ounce or two,
2-3 times perday."
SUPPLEMENTS
As a bodybuilder, powerlifter and someone that competes, I assumed supplements would be a huge thing.
As I prepared to make a $500. list of supplements for you, he stated that, “In my first 10 years of training in the 1980’s, I took every supplement, protein powder, and weight-gain imaginable, but never really noticed any great gains from any of them. For nearly 30 years as a vegan, I have not taken any supplements, until recently. I go into detail on this topic in my online course.
I asked him if one can actually get body-builder-big without any supplements on a vegan diet, and he said, “Absolutely! I took my body from 200 to 242 pounds in one year with no supplements on a vegan diet.” See his results here.
HOW MANY MEALS A DAY
As a personal trainer, I have worked in small gyms, large gyms and also have private trained. There is a very common number of things that most trainers teach their clients. Number 1, eat frequently. Preferably 6 meals a day. And if you are trying to gain, you have to eat a lot. Number2, I often heard trainers tell their clients not to eat fruit. Personally, I cringed inside at both of these pieces of crazy advice.
Vegan Thanksgiving at the Gurtner’s. Jim at the head of the table, his wife, daughter, son, and his son’s wife.
I wanted to know from Jim how exactly he maneuvered these total myths. Since he’s got a little more experienced than I, and actually competed on a vegan diet, he’d have some great advice.
When I said, “A lot of trainers tell their clients to stay away from fruit, what do you think?” He replied with: “I think this advice is absurd!”
My next question was, “how many meals do you recommend eating per day, and is it the same for a regular gym-rat as it is for a bodybuilder?” Jim said to eat, “2-3 times a day max. Serge Nubret, who came in second place to Arnold Schwarzenegger in the 1975 Mr. Olympia, followed this meal plan and was far ahead of his time in terms of muscularity and definition.”
VEGAN MUSCLE BUILDING AND CARBS
“How do you feel about carbs?” I asked Jim. He said, “Complex, low-glycemic carbs are essential for the energy needed for intense workouts to suppress myostatin!”
So there you have it my friends. To be big, you don’t have to eat, “70 jumbo eggs a week, a whole rotisserie chicken for lunch, and a 24 ounce steaks for dinner,” which was Jim’s usual before he made the change to vegetarian and then a plant-based diet.
POPULAR FAD DIETS
When I asked Jim how he felt about all these popular diets that pop up, he said that, “The Keto and Paleo diets are so bad for your health. Vegan is the way to go. The majority of longest lived people on the planet are on mostly a plant-based diet.”
I asked him if he was gluten free or recommended it, and he said that he is not gluten-free, and that he does not recommend a GF diet, “unless of course a person has celiac disease.” He went on to say that he feel like, “there are a lot of excellent whole-grain products, rich in fiber, B vitamins, and well as carbohydrates and protein, that you would be missing out on when cutting gluten from the diet.”
I assume you’re probably wondering the same thing I wondered right off the top, and that is . . . protein!
LET’S TALK PROTEIN
The very first question that comes to mind for all fitness enthusiasts is:
Where do you get your protein as a vegan?
He answered by quoting his recently released book: Vegan Health & Strength – How to Build a Strong, Healthy, and Muscular Body on a Plant-Based Diet.
“Our education system has taught that true, high-quality, and complete sources of protein can only be obtained from meat and dairy products. Any plant-based proteins are mostly low-quality, inferior, and incomplete, . . .”
He said a lot more, but for the sake of shortening things a bit I’ve cut a lot out. Sorry. Please go buy his book! You will not regret it! But carrying on, he says that, “A lack of protein in the diet can only occur when there are not enough calories being consumed. If you are getting enough calories to function normally on a daily basis, you are getting enough protein.” He continues to quote: “. . . all foods have complete proteins and contain the nine essential amino acids needed for health and strength. But how can this be confirmed? By using the readily available USDA Food Composition Database tables on the Internet, to look up the amount of each of the nine essential amino acids that various foods contain.”
“The argument that is most frequently put forth is that protein from most plant sources are incomplete (and therefore, inferior), because they are either deficient or very low in the nine essential amino acids. . .these claims are absolutely false!
By graphing and comparing the relative amounts of each of the nine essential amino acids for various foods using the USDA Food Composition Databases, it can be clearly seen that no plant food is deficient in any of the nine essential amino acids. While certain plant foods, like nuts and beans, have more protein than carrots and apples, but both contain all nine essential amino acids in relatively the same ratios. I have graphed the nine essential amino acids of many foods, including beef, chicken, fish, milk, and eggs, and have compared them to plant-based foods such as nuts, beans, fruits, and vegetables. Many are shocked to see no apparent difference in the relative amounts of amino acids that these foods contain. A table of these graphs is available as a free download from my book’s website.”
ARE YOU GETTING ENOUGH PROTEIN?
I asked Jim if there was ever a point when he just really felt like he was not getting enough protein. Wow, he really feels confident when he answers with a very strong, “NEVER!” He said, “The reason for the concern about getting enough protein, especially for bodybuilding, is that it is widely believed that muscle is being broken down by exercise, and rebuilt by the protein we consume. However, surprisingly enough, this is not the case!”
Jim sent me another excerpt from his book on this subject.
“Search results on Google, for “how do muscles grow,” basically say that muscle is broken down, or even damaged during training, and is rebuilt stronger than before. This idea of rebuilding muscle that has been broken down has given rise to a multi-billion dollar protein supplement industry that promises to rebuild all that muscle that is being broken down out there. But . . .
As far back as 1981, Joe Weider, who is considered by many to be the father of modern bodybuilding, in his book, Bodybuilding: A Weider Approach, stated the following:
“For decades it was thought that muscle cells were broken down by exercise, and then during periods of rest, built up larger and stronger than they were before being trained. Recent scientific research has tended to disprove this theory, however. Physiologists now support a theory that involves inhibition of catabolism [muscle breakdown]… Your body is in a constant state of building up cells (anabolism) and tearing down cells (catabolism). In most individuals, the rates of anabolism and catabolism are balanced, so the body is in an equilibrium. In other words, it is maintaining its size and bodyweight at a constant level… Research now suggests that this [adding muscle mass] is not done by increasing anabolism, but actually by decreasing the catabolism, which makes the net anabolic rate essentially higher.’
In other words, working out does not break down muscle tissue to be built up later by eating large quantities of protein. Working out simply inhibits the naturally occurring breakdown of muscle tissue. Recent research supports this theory and explains the mechanism behind this.” And Jim fast forwards to 2012, but again, buy his book for all this amazing and new info!
“Doing a search for myostatin will reveal dogs, mice, and cattle with enormous muscles from blocking myostatin production with drugs. But fortunately, there are ways to block myostatin naturally without their use. . . “
"It can be done with intense exercise, intermittent
fasting, and an alkaline diet."
Jim went on to say that, “My goal in the gym is to workout intensely enough to block myostatin. My goal in the kitchen is to prepare and eat foods that will give me enough energy to do so.”
TOO MUCH PROTEIN
From my own experience, these huge guys walking around in the gym would stand around talking about their diet, and I personally remember being blown away at the high amount of protein they would make sure to consume. It was way beyond healthy . . . From what I, as a new personal trainer at the time, had recently learned. So I asked Jim . . .
“Do you believe there’s such thing as too much protein?”
And he said, “Absolutely! It is believed that if on a high protein diet, low carb diet, that the protein will be applied to building muscle, and with low carbs, the body will be forced to burn fat. But what actually happens with low carbs is that the body will end up using protein for energy, which can put a strain on the kidneys.”
So there goes the that whole loads of protein myth.
HOW MUCH PROTEIN DO WE NEED?
I asked Jim, so . . . “How much protein do you recommend to be healthy? And does it differ for someone who doesn’t weight train vs. someone who goes to the gym regularly?
His answer: “If you are getting enough calories, you are getting enough protein. This goes for everyone. Again, muscle growth comes from suppressing myostatin, not from rebuilding muscles damaged from working out.”
Of course, I did take it just a little further, though I kind of already knew what he was going to say, but it never hurts to ask, right?
“Do you recommend a protein shake?” I was a little surprised, that he said yes, but in the context, not so much. He said, “If you are trying to gain weight, like I was to compete in the 242 pound class in powerlifting, I added a protein shake for dinner to increase my calorie intake.”
SHAKE RECIPE:
In a blender put 2 cups of soy, almond, or similar milk. Add two or three frozen bananas and a small amount of some other fruit, frozen if available. I prefer strawberries, or half a cup of blueberries or similar fruit. Avoid adding too many strawberries or blueberries. This will water down the smoothie, and it will start to lose its rich, creamy taste. Blend until smooth.
SUPPORT SMALL BUSINESS
One last thing, Jim Gurtner is an award winning author of Vegan Health & Strength, a book on How to Build a Strong, Healthy, and Muscular Body on a Plant-Based Diet. I’ve included the link so you can get your hands on it and make it your own (above). Enjoy!
That’s it for today folks. Next week we’re going to continue talking with Jim Gurtner about his gym life, inspiration, fitness goals and how he attained them.
This post may contain affiliate links. Please read our disclaimer for more info.
How to maintain weight after you’ve reached your goal weight is a bit of a conundrum for some. It can be tricky, but it is not necessarily hard.
Maintaining your targeted weight after spending hundreds of dollars on a program or product is a big deal. You’ve reached the desired weight, but now your program has ended. Your diet can’t be maintained. It helped you lose weight, but now what?
It really shouldn’t be so difficult to stay at your desired weight. But for so many people, the weight creeps back up. Why? Because the program didn’t teach you how to live a healthy lifestyle. They didn’t tell you what to do to maintain your weight after the product ran out. And you’re stuck with no more program, no more product, and no direction.
There is a way to maintain your weight, set new goals and stay where you need to be without products. It’s called Balance8life. Learn to use self control to balance your nutrition, rest, exercise and more, for a balanced lifestyle that keeps you where you need to be, forever.
HOW TO MAINTAIN WEIGHT WITH PROPER NUTRITION
The first thing to pay attention to is your nutrition. It was your old diet and eating habits that put the weight on. So going back to your old eating and nutritional habits won’t magically work any differently than before.
When you find yourself at the end of a “diet”, it is easy to feel lost. Most diets are just that, a diet. Meaning, they are only there for a specific purpose, to help you lose weight. They aren’t healthy, and definitely not sustainable. But their purpose is to get you where you want to be, and fast.
At the end of it, you’re left with your after picture, and a “what next?” because dieting isn’t a lifestyle.
Or is it?
Through Balance8life, I promote a very balanced, nutrition-packed lifestyle of eating healthfully. Not counting calories or measuring portions (though portion control is definitely important). It is all about balance. A balance of fresh fruits and vegetables, nuts, whole grains, seeds and legumes.
Maintaining healthy weight means maintaining healthy habits.
This isn’t a diet, it is a balanced, nutritional lifestyle.
The best way to keep the weight off is the vegan, plant-based diet. It is sustainable, healthy, balanced, and complete.
VEGAN QUESTIONS AND ANSWERS – RESOURCES:
Though I say being a vegan is the best diet to follow, it is easy for me to say because I am a vegan and have been for years. But for most people, it is new, and foreign. But don’t worry, many have gone before you into the plant-based world! Here is some help for you though, in case you aren’t sure where to begin.
If you did an exercise program to lose the weight, you can’t stop exercising after you’ve lost the weight. Trust me, if you quit, those pounds will catch back up. You may need a new or different program, somebody else to coach you, or a little self-help on YouTube and Google. Quitting is not an option.
You have to look at exercise as a healthy habit. It is a daily must-have like showering and eating. Weight gain is not just from loving food. It is also from loving a sedentary lifestyle. We were made to move. So move daily and often.
Forming habits, good habits, keeps you on your forward journey to a successful healthy lifestyle.
MAINTAINING WEIGHT WITH HYDRATION
Water. Your new fave drink. Even if it isn’t your new favorite drink, tell yourself it is. Here’s some help to make it tastier if you really can’t stand it.
Your tea, soda and other sugary drinks cannot return to your refrigerator. You’ve got to keep them out of your grocery cart, out of reach, and not in your house at all. Water should remain your number one go-to for hydration. Always.
Be careful with “zero cal” drinks and “no sugar” drinks. A lot of these drinks are still loaded with artificial flavorings and colors and have very little water which makes them even worse than a natural drink that contains sugar and calories.
HOW TO MAINTAIN WEIGHT WITH SLEEP
Your body needs a break. A full 7-8+ hours of good sleep is a must to keep weight off. No midnight snacking. In order to rest well, you need to be sure you do not eat before hitting the hay.
Your last meal should end at least 5 hours before you go to bed. Your stomach needs to be empty and you literally need to give your digestive system a break. It’s called fasting to some, and to others its just simply sleeping.
If you struggle with sleeping, there are also a few great things that can work, and they work naturally.
Here are 8 Steps to Improve Your Quality of Sleep. Also, check out my favorite supplement, Nrf2! This supplement is 100% natural and plant-based. It isn’t exactly made directly for sleeping, but as a result of the age-reversing process of ridding free-radicals, I went from not sleeping for over 4 years, to sleeping like a baby every night. (It took being consistent for 3 months before I did finally sleep that well. I first experienced enhanced mood, zero fatigue and over-all great energy).
MAINTAINING WEIGHT MEANS NO SNACKING
Not even celery sticks or apples.
Yes these things are healthy. No, they are not making you healthy when eaten between your meals.
Don’t do it. Ever. Period.
More on why fasting and no snacking is best below.
CURB YOUR APPETITE WITH SUNSHINE
Sunshine benefits you more than you would think. Sunshine is actually a natural appetite suppressant. Have you ever experienced a day out at the beach and realized you hadn’t eaten anything all day? Sunlight is also a mood enhancer. Often people eat, not because they’re hungry, but because they’re sad and lonely, or just bored. Go find something to do outside instead of eating, and you might find you aren’t really hungry.
MAINTAINING WEIGHT WITH A SET MEAL TIME
Make meal times regular. When you do this your body settles into knowing what to expect, and therefore doesn’t get as hungry between meal times. (Providing that you are eating foods that have dense, complex carbs and healthy fats, that is.)
It is easier to wait to eat when you’re used to eating at a certain time every day.
There is a common misconception that eating 6 small meals a day is better because it helps keep your metabolism buzzing.
(INSERT “WRONG” ALARM HERE)
“A lot of times people think they’re going into starvation mode when they skip a meal or fast for a day, and that’s truly not the case. Unless someone has a prolonged, dire lack of access to food or an eating disorder like anorexia, it’s very hard to go into complete clinical starvation mode.” Dr. Joy Dubost RD, CSSD Registered Dietitian, Board Certified in Sports Nutrition, Food Scientist.
“Fasting is an excellent way to treat disease. A day or two of fasting each week would do most people more good than any amount of medical advice or treatment.” – Agatha M. Thrash, M.D. Preventive Medicine (Full article here)
Fasting allows the body’s enzyme system to focus on detoxifying. If you’re constantly eating, you’re not giving your body the proper time it needs to eliminate toxins, and therefore your body is more susceptible to disease.
MEASUREMENTS OVER SCALES
Don’t weigh yourself every day. When you’ve finished your program or diet, measure and weigh yourself, write it down, then put it aside.
If you are exercising or changing your diet, keep track in 4-6 week intervals. Measure and/or weigh, but don’t worry so much about your weight as much as your measurements.
If you’re measuring good in all the right spots, understand that muscle weighs more than fat, and could potentially throw off your “healthy weight expectation.”
GUT FEELINGS AND GUT HEALTH
When your gut is healthy, you’re going to be feeling a lot better about life. When you feel good, it is easier to stay on the journey to better health. Having a healthy gut is core to healthy success. A healthy gut also helps keep you from being sick.
The bacteria in our gut not only play an important role in digestion but it can also play a major role in your ability to maintain a healthy weight.
Maintain a healthy weight by maintaining healthy habits. You’ve got this!
If you would like some face-to-face coaching with Sabra, email me and let’s talk. 😉
This post may contain affiliate links. Please read our disclaimer for more info.
What matters most to you, today, right now?
There are a lot of things that matter to a lot of people right now.
But forget other people, what matters most to you?
Treating your body right never tasted so good! AXIO increases your desire to eat and feel better, provides focus, clarity and energy.
Step down from everything going on around you right now and dig deep. What do you want for your future, for your body, your mind, your health?
I specially want you to try to figure out right now, what is it that actually matters to you today. Get specific. And then try to imagine your future self. Will it still matter?
For me, my health
has always
mattered.
I not only like to feel good, but I also like the peace of mind that my good healthy habits provides me. Also, at 40 I can honestly say I feel like 18. I have no health problems, am happy with my weight, and have 5 children with zero health problems as well.
In all honestly, I can say that I can do whatever I want to do without aches, pains, low energy, headaches, fatigue, or lack of motivation.
What matters now, doesn’t matter at all, if you are not healthy enough to make what matters today, your reality tomorrow.
EVALUATE WHAT MATTER MOST
If you decided that your family, your job, your pet, your adventures, sports, hobbies . . . you name it . . . matter most, let’s look at them from another perspective.
Imagine how (insert what matters here) this thing would look in perspective of bad health. What if you were unable to walk without stopping every few seconds to take a breath? Maybe you already struggle with severe fatigue so much so that you can barely drive. What happens when you are too heavy to run and play with your children? What if you have a bad heart and don’t live to see your children get married? If you cannot enjoy your family and your hobbies because your health is bad, what comes first now?
Maybe you aren’t there yet. You might be young, thin, able to drink two gallons of coffee and feel great. Maybe you even go to the gym, but stop by McDonalds on your way home. You could even think that you don’t need to exercise because you’re already thin and feel okay, so why waste your time? (Looks can be deceiving, don’t forget about your heart.)
Whatever it is that you want in life, your health should be at the very top of your list of what matters today. Because if you are not healthy, you cannot function at peak performance. If you cannot function at peak performance, you cannot be your best you for those you care about. You will not be able to handle what matters most, if you do not make your health your priority.
EXCUSES ARE LOUSY JUSTIFICATIONS
“I’d rather enjoy my life and eat whatever I feel like eating.”
“I’m too tired to exercise after a long day of work. I’d rather just go home and relax!”
“One day I’ll do it, I’m just too busy right now.”
“I’ll wait until my kids are grown and then I’ll take care of my health.”
What are your excuses for putting off your health? Do you truly think you are enjoying life when you repeat these excuses to yourself?
If you have used (or do use) any of the above excuses, maybe you are chuckling quietly to yourself right now. Because it sounds familiar.
The excuse mentality
is all fine and dandy
until it isn't.
Excuses pile on top of each other like little believable lies that we tell ourselves on a daily basis. I catch myself doing it, too. We are all culprits of excuses. But don’t forget that, until you acknowledge your excuses and see them for what they really are – lies – you won’t really be able to give priority to what really matters today.
Excuses are illusions of the mind and can be changed simply by making the decision to make something different happen.
CHANGE YOUR MENTALITY. CHANGE WHAT MATTERS
The need to do nothing and have it all, mentality is great, in theory, until you dissect it and see what it truly is.
You think you’re doing yourself a favor by doing what you want and eating how you want. It’s fun. It feels good. You’re an adult. There’s nobody
Until you have hit that 200 plus pound mark and find it hard to breathe, bend over and tie your shoes, get in and out of the car, run with your kids, sleep without snoring, etc. Does that really sound like fun? Now you have high blood pressure, heart disease, you hurt everywhere, and have weight issues that are going to take years to set straight.
Sure you can do it, and I believe in you if you are there now! Until you are no longer in this world, it is never too late to make your health mattertoday.
Nobody intentionally decides to gain weight, have health problems, live half their life in a doctors office, and chug bottles of pills daily. But this is the result of not putting your health first. The result of not making your health what matters to you, today. And this is the result of over half the American citizens today.
It is so sad.
OWN IT
There are natural consequences to every choice we make in life, whether wise or unwise.
If you choose to disrespect your own mental, spiritual and physical health, understand that you cannot blame anybody, but yourself, for the outcome of your decision.
It is time FOR YOU to take control of your health today.
At 40 years old, I am just now at a point where I am seeing the results of my healthy choices. I am beyond grateful for my past healthy decisions. At this phase in my life, I am seeing people suffering from not making their health matter today. I know people my age that are suffering with life-threatening disease. As a result of their poor choices, they have lost their ability to work (and play) at peak performance.
People are throwing away half their life
by not making their health
matter today.
Don’t allow another day to go by where you are another victim of this way of living. Own your body, respect it and take care of it!
GET UNCOMFORTABLE
I don’t care if you are 16 or 61, ~ if you want to change your life and make better choices, your health should matter today! It is time to make a change.
The number one thing you have to face is change. Change can be
uncomfortable.
But what would you rather have? The discomfort of making a couple changes for the better? Or the discomfort of your body crying out by way of aching joints, tooth decay, headaches, too much weight, disease, etc.?
MY PURPOSE
My purpose in writing this is to bring you to awareness of how important your health is and why it should matter. I want to help you begin your health journey and your lifestyle change.
I know that it isn’t easy, but keep in mind that nothing good ever came easy.
ENJOYING LIFE
We simply cannot enjoy life if we are not taking care of our health. Heartburn, headaches, low energy, aches and pains, and a host of common ailments that the majority of the population carry around with them as baggage, is not enjoying life.
True enjoyment comes from feeling and looking the best that you can feel and look so that you have no limits in setting goals, accomplishing them and celebrating your successes.
BEGINNERS RESOURCES
If you are new to your health journey and really do not know how to put your health first, or where to start, read my Beginners Guide to Healthy Living! I break it down into baby steps for newbs. 🙂
And if you need help grocery shopping for healthy food, read my article, How to Grocery Shop for Healthy Food.It really isn’t as complicated as you’d think.
So now that you’ve thoroughly thought through what matters to you today, what do you want tomorrow, five years from now, ten years from now?
What change are you going to make right now? What are you going to do to get uncomfortable starting right now?
Please feel free to comment below, contact me on social media and follow me here! Tell me what matters to you and how you are going to make your health a priority!
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Regularity is seriously overrated . . .
Regular gas, regular food, regular life, and regular thoughts are just that. They are regular! Have you ever thought about the fact that maybe a little premium upgrade would do you some good?
When we say the word food, as is happening right now, I am sure you are thinking of things like apples, pie, pizza and peppers. Errr . . . You could be thinking about ice cream and coffee. Because, let’s face it, there are people that basically live on ice cream and coffee.
. . . I think.
Today I was reading about luxury cars and fuel. I read that, “Using regular gas in an engine that requires premium could void your warranty.”
Now I know I’m talking about food and our bodies here, so what does a car with premium gas have to do with it?
Well, I was thinking about how we care for our bodies. Some people are willing to pay the price for premium fuel for longevity of life, top notch health, a great physique and just an all around healthy lifestyle. Yet, there are others that prefer regular (even poor) fuel because it’s easier and less expensive, but they suffer greatly.
Sadly these folks don’t realize they are suffering because of the poor quality fuel they have been regularly pumping into the their premium tank. (Or tummies, whichever you want to call it.)
REGULAR OR PREMIUM MIND?
These last several months with everything going on, our mental fuel has been less than mediocre. I’d classify it as ice cream and coffee, or fries and candy bars, type of poor.
These things have been tedious on my mind and emotions, basically, ripping apart my soul and leaving it out to bleed. Okay, that was dramatic. But I don’t think that’s too far from the case for America right now. Her heart is bleeding, and it is taking bits out of our mental and emotional wellbeing.
How often do you think about the quality of fuel you fill your car with? Or do you prefer to save money with regular fuel? And how often do you think about paying for organic, fresh food? Or do you prefer to save time and grab something to go? And how often do you think about paying a little extra attention to reading a book of depth to fuel your mind? Or do you opt for laying back and swiping through social media, or watching TV?
BALANCE YOUR REGULARITY
Our health is not just the food we do (or do not) eat. It is a balance of internal, external and unseen fuels that our entire being needs, to purr like a Bugatti! Nobody is going to put any sort of cheap fuel in a Bugatti! They’d be out of their dang mind!
(No, this is not a Bugatti, I just liked this picture cause it’s cool, okay). :p
Most of us aren’t taught to change our own oil, tire, replace hoses, spark plugs, etc. Many of us are equally unlucky in the self care department. We aren’t taught how to properly take care of our bodies and minds. And, since we don’t know, we don’t teach our children. And the cycle goes around and around.
Good news is, we can break the cycle now!
Let’s get something straight. Regular is good for a regular mind in a regular person with regular emotions and regular work schedules, which lends to regular lunch breaks with regular food. And being regular is – okay. But do you really want to be . . . regular?
REGULAR MIND UPGRADE
Let’s take things to the next level. As we upgrade our bodies by improving our exercise regime and feed our bodies with premium (healthy) fuel (food) let’s take into account our minds.
It is so important to seriously look at what it is we are feeding our minds and
emotions.
Firstly, let’s look at info, because information is sort of a big deal.
Information . . .
How do we get it, where do we get it, when do we get it and what are we getting?
Social media and TV plays a huge part in the quality of mind’s health or likewise, the depth of its illness. It is the seed to which thoughts begin to form which then can generate all sorts of good and bad strong emotions.
There was a saying I read recently that I absolutely loved.
YOUR MIND IS A WEAPON. KEEP IT LOADED.
Last week, I talked about meditation, and how it can give us clarity in a time of unsettling world vibes. So right now, while we’re bombarded with all sorts of strong emotions through social media, TV, friends and family and coworkers, it is important to take a step away for clarity.
It is equally important to pay close attention to what you are taking in, processing and allowing to become part of you as a person.
SCIENTIFICALLY REGULAR
Our minds are just as important as our bodies. In fact, it is scientifically proven that our bodies are directly effected by our minds/thoughts.
In the past, modern medicine largely continued to treat the mind and body as two separate entities. But in the past 30 years, research into the link between health and emotions has made significant changes, observing that our minds and our personal health are in fact very interrelated.
“According to the mind–body or biopsychosocial paradigm, which supercedes the older biomedical model, there is no real division between mind and body because of networks of communication that exist between the brain and neurological, endocrine and immune systems,” said Oakley Ray, Professor Emeritus of Psychology, Psychiatry and Pharmacology at Vanderbilt University (Nashville, TN, USA). More on mind-body research can be found here.
REGULAR RESOURCES FOR PREMIUM MENTAL VIBES
I vibe off of positivity.
Don’t allow yourself to sit under a cloud for too long.
The longest I have sat under a dark cloud recently was when the coronavirus hit. Stunned, I was, as Yoda would say. I lost my job. The gym closed. The kids had to do school at home. We weren’t allowed out of our house. Some places still won’t let us in without wearing a dreaded mask. What on earth? That took me a minute to shake, I won’t lie.
When my mental state gets off balance, my body follows, and I physically, mentally, and emotionally just suck at life. (Errr, that’s what my mind likes to tell my self and then I just start to ride a little rabbit down a long dark hole).
So now I am going to give you some awesome positive vibes, okay?
I follow this guy all over my social media. I receive his e-mails, listen to his podcasts, get his texts, and read his book. This man is a powerhouse of personal motivation. His motto is #Maxout. And I am not kidding, he knows how to push you to literally max out your life! I appreciate him because he is humble, he is real, he is not showy at all, and somehow when I listen to his podcasts in the morning, I feel as though something in me just loaded my rocket into outer “I-can-do-this” space.
As she puts it, “If my broke @$$ can get rich, you can too.” And I am telling you what, her books are easy to read and so hysterically great. And it’s not all about getting rich monetarily, only. She talks about being rich as a human, in health, body, dreams, etc.
If you can’t handle a little language, don’t bother buying her books. But I will say that the few “bad words” she uses definitely won’t compare to the immense amount of self-love and motivational gems she has to offer an open mind.
I have mentioned this man as someone to go to in Five Ways to Stay Fit at Home for motivation when working out at home. But his positive and motivational vibes run thick throughout his instagram feed.
I have linked his instagram here because that’s what I appreciate. It fills my feed
with motivational quotes daily. But you can also go to ziglar.com if you are not on instagram.
There’s nothing like coloring for some methodical quiet time. Listen to an Ed Mylett podcast, or an audio book, make some lavender chamomile tea and get in the zone.
Or not. I like to though.
NUMBER SIETE
Fill in the blanks.
What is it that makes you happy and puts your mind in a good place? Is it art? Is it nature? Hiking? Camping? The beach? A day trip? A cup of tea? Talking to a friend? Walking the cat? Petting the dog? I mean, I’ve seen cats on leashes . . .
NUMBER OCHO
Grateful journaling.
What are you grateful for?
Right now,
in this
present moment?
“The simple habit of reflecting on what you’re grateful for can actually lead to a happier, more content life. All it takes is a few moments of your time and a gratitude journal to record your thoughts. Gratitude journals are not unlike the diary you kept as a teenager, but instead of writing random thoughts about your day, you write about the things you’re grateful for—big or small.” ~ A bit of Shutterfly knowledge
SUPPLEMENTS FOR BRAIN FUEL
Fatigue, the inability to focus, and the energy to sustain an entire day of good vibes can be harder for some more than others.
Don’t worry, I have the perfect things for that.
NAD – doubles sirtuin (a type of protein involved in regulating cellular processes including the aging and death of cells and their resistance to stress) activity in 24 hours. This particular little supplement increases focus, energy, mental clarity and also puts you in a good mood! Try it here!
AXIO – Is just flat out tasty, and I can’t seem to keep it in the house. My boyfriend and my kids are basically addicted. Axio takes a different approach to energy, especially formulated to give energy to your mind, not just your body. It is designed to deliver mental clarity, focus and concentration without jitters. There are decaf options that work great for kiddos! More here! 🙂
Take some time away from the craze of the world and chill.
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Meditation can be a deep subject, and I will touch on a little bit of that, but this article is all about taking advantage of being quiet and taking a break, solo.
There is a lot going on in our world right now. First it was COVID-19, now the BLM Movement and all that is going along with that.
It really doesn’t matter which side you’re on politically, emotionally, white, black, young, or old. All to this is emotionally tiresome.
Meditation as a break from social media
Right now, I am finding that social media and the news is extra exhausting. The information coming at me and the tension in the air is mentally and spiritually draining.
Quiet time can be cleansing for the soul. It can be an escape from the onslaught of negativity and confusion entering our minds through social media, the news, and conversations that are concentrated on one single subject.
Meditation can offload the overload
I personally have spent a good share of my time educating myself on what is going on in our world right now. I’ve gone as far back in history as the 1600’s, trying to understand where people are coming from. I enjoy learning new things about our history.
Debating and talking, listening and learning, can turn into major overload at times, and we need to offload in other ways than by feeding the chaos. What I mean by feeding the chaos is, we need to give others a break as well. Stay off of social media and the intense political subjects surrounding us.
Quiet time is the perfect outlet for brain overload rest.
Meditation can help sort the clutter
I have recognized that my mind has been cluttered with information. My soul is emotionally hyper. Not only have I had a more difficult time sleeping, but overall, I feel like my spirit is discontented.
Educating ones self and being privy to what is going on around us is important, but it is equally (or probably more) important to be sure that we feed our spiritual health, especially when things are extra intense around us.
Quiet time is almost like feeding the soul. It is the vitamin that can bring balance to our imbalanced and troubled minds.
Just as we went through the Coronavirus pandemic, we also now have a mentally draining pandemic of chaotic opinions and strong emotions.
Friends are “breaking up”, blocking and deleting each other on social media, and not speaking to one another, all because of heightened emotions and differing opinions.
Meditation empowers us
To stay healthy and strong during this Coronavirus pandemic, we need to eat things that strengthened our immune systems to fight off disease. Alongside that, it is now time to be careful how we take care of our spiritual and mental health. It’s time to build healthy walls of protection around our emotions and make room for mental clarity.
Just like we need the right foods to keep us healthy during the Coronavirus scare, we need to allow our minds a chance to power up. This happens when we allow our minds to rest.
Meditation as a new and old concept
Meditation is a new concept to a lot of people, and to others, very familiar. There are several different types and levels of meditation as well. It can be an extremely deep topic and can be discussed and picked apart for hours. It can also be deeply religious as well as not religious at all.
The oldest documented evidence of the practice of meditation are wall arts in the Indian subcontinent from approximately 5,000 to 3,500 BCE, and written evidence as far back as 1500 BCE.
Meditation is also mentioned in Psalms in the approximate year of 1063 BC.
Meditation has ancient roots, but it is also very popular in todays age. I know several people have a lot of hesitation when it comes to meditation and choose to steer far around the concept, but the people that I have spoken with that choose to omit meditation, I have found they do not know anything about it. They only feel like something is wrong with it.
Meditation and being educated
Before I go much further, I want to disclose that I am not a mindfulness teacher, and it is a good idea to thoroughly research the topic before you choose to go to a retreat, or participate in guided meditation.
For those of you who are wary of the concept, you are not wrong to proceed with caution. There have been studies that have shown negative effects of some types of meditation.
It is important, if you are going to truly dive deep into meditation, to do your research.
That being said, I want to clarify to you that when I speak about meditation, I am mostly referring to solo quiet time. Time away from the TV, from your phone, from noise, from social media, or whatever else it is that could be causing mental and emotional imbalance and turmoil.
There are a couple different types of meditation that I am going to point out here.
There is a Biblical meditation and a Buddhist meditation.
Biblical meditation engages the mind. Buddhist meditation can engage the mind but it can also empty the mind.
When you have time and if you are interested, read about the Eightfold Path and you will understand a little better, the path to mindfulness according to Theravada Buddhist.
Personally, I like to keep meditation simple and basic. Some people may not even technically consider my version of meditation, meditation. But – it is calming, I benefit from it, and I teach this to my children.
To me it is very important to take time to “meditate” or in other words, be quiet.
If you’re a beginner, or if you’re not wanting to dive deep into meditation, but do desire clarity and freedom from the clutter in your mind, look no further.
HOW TO MEDITATE
Just find a quiet place and sit or lay in a comfortable position. Close your eyes. Breathe. Focus your attention on something, whether that be your breathing, an image, a verse, a sound, a shape, a color, a positive thought, etc.
Meditation can last anywhere from 5 minutes to several hours. I prefer 5+ minutes.
Annnnd . . . That is it.
Here are three easy ways to add meditation to your day. These are my favorite ways to meditate.
Music
Meditating with music simply gives my mind a calming background of sound to focus on. I have had it be the element that literally evokes mental freedom.
Choose music that creates a mental image of wide open space, calming images, or offers the privilege to envision something bright, natural and happy.
The purpose of this is to remove yourself from the thoughts that are cluttering your mind. It is not to solve problems or figure them out, rather to go somewhere else altogether.
I prefer music with nature sounds, and especially water. I am not sure if it is because I am a Scorpio and water is my sign, or if it is simply because it is soothing to me. Whatever it is, water is the most calming sound for me.
Nature
If you can go into nature, do it. At first it feels wide open and possibly even uncomfortable, or it cold be the complete opposite. Nature provides the perfect space to be quiet while focusing on the sounds of wind, birds, and other natural elements to escape with.
Breathe in the fresh air. Consciously allow your shoulders and limbs to relax as if you are about to fall asleep. This is when you find the sounds of nature to focus on. It is okay to think. The key is to think about what you hear in the moment. And then, find something to be grateful for aboutwhat you hear. Keep it simple.
Shower
You don’t have to leave the house or plan out your time for a 10 minute shower. I live in the city, so going outside to meditate sometimes can be tricky.
I need clean, neat and comfortable places where I can be quiet in order to fully relax. My bathroom is very clean, and taking a warm bath or a shower is not only soothing, but a place in a moms world where escape and quiet is just going to happen.
I use my Bluetooth speaker for meditative music, and with the door locked, I am rarely bothered. I find this the simplest and easiest place for me to go if I need uninterrupted quiet time.
This might not be the ticket for everyone, but I am 5 feet tall so sitting in the shower is easy for me. If you can do this, close your eyes and reach out with your senses and listen. Feel the water and then just breathe.
It is not uncommon for my mind to start wandering around and focusing on my day ahead, but when this happens to you, it is important to train your mind to return to your focus point. If you’re in the shower and focusing on the sound of the water, imagine it is rain. Imagine a puddle of water and paint a picture of something soothing and peaceful in your mind to focus on. Go there every time your thoughts wander somewhere not so peaceful.
Meditation takes practice
It takes practice and patience to learn how to relax, redirect your thoughts, and focus on something simple.
If you are a Christian and Biblically meditating, find your comfortable place, your verse of choice and repeat the words until you begin to go further than the words alone. Feel them, sink into the verse with your being until you almost feel one with the word.
Meditating isn’t necessarily about emptying your mind. It can be. But for me it is a redirection of thoughts. It is making space to find something good to focus on. It is a place to go away from the troubles and permission to focus elsewhere.
After meditating, I often find that the “time out” from the clutter really clarifies a lot for me and I often feel less tense. I also find that I start to see other perspectives on my own without having to discuss things with others. I also realize that often times, there are a lot of things I once thought were important that are not at all, and I can throw those thoughts completely out and start from scratch.
I wish all of you a peaceful moment or two in your day! (Hopefully more than two!)
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5 Ways to Stay Fit at Home
There are plenty of ways to stay fit at home, but here I am going to dig a little deeper to the how of it!
You might be asking yourself, can I really be successful at staying fit when I’m working out at home?
The answer is, yes. Let me show you. It is indeed possible. I did it for 6 years, alone, as a mom of 5, and without more than a couple sets of dumbbells, a yoga mat and portable pull-up bar. Annnnd bands. Gotta have bands.
If there were ever a time when home workouts were abundant, now is the time. They are literally everywhere!
The Coronavirus gave plenty of people a great opportunity to give in to desired excuses. For some, it provided motivation to start making up all sorts of weird and interesting workouts. For others, it was a convenient excuse to quit working out altogether.
What is it that makes a home workout work vs. not though? Is it the actual workout or is it something deeper?
I have already talked about working out from home in my article, Working out at Home. I point out a very specific thing that you must have if you are going to work out at home. (For suggested home DVD workouts, please visit that article).
One must be self-motivated and have a strong drive to be self-committed if you are going to succeed at staying fit at home.
Working out at home is easier now than ever. Resources are at our fingertips. You don’t even need equipment. What you do need is motivation. Commitment. People, and it never hurt anyone to have a little extra frill to accompany that home workout. A little extra energy, perhaps? Maybe a new pair of shoes or outfit?
So let’s dive right in.
STAY FIT AT HOME TIP 1
People.
When we are working out at home, it helps to have people to look up to. I am going to name three of my favorites here.
One is vegan IFBB Pro League competitor, Nimai Delgado. I will let you explore more about him on your own, but he inspires and motivates me nutritionally and physically. On his Instagram page, he has several short at home workouts and great vegan meal suggestions.
Another is Jim Gurtner, a vegan bodybuilder/powerlifter. I will be including an interview I had with him soon, so please keep a look out for that in the near future! He also has a book that covers everything from plant based recipes, muscle building techniques that I promise you, you’ve never heard of before, and so much more.
The last I will mention here is a female that I follow on Instagram. Alexia Clark has a lot of great at-home workouts that she came up with during the COVID pandemic that are simple, they work, and you don’t need any equipment. Plus, she’s just positive, cute and fun.
All of these people are great people to have in your pocket when you’re looking for people to inspire you while stuck at home.
STAY FIT AT HOME TIP 2
Motivation.
At times, motivation can be a tough one. How do you get motivated, where can you go for motivation? This isn’t always an easy fix.
Sometimes motivation just isn’t there and you have to go straight to the core and dig up that raw inner strength. We all have it. It just likes to hide deep, deep down.
The number one thing that I find that motivates me is how I feel. And when I don’t feel good, I get cranky. The more I work out, the better I feel, the happier I am, the stronger I feel, and the more motivated I become. You have to get on a regular schedule and get past those first 3 weeks before you start to really feel that natural motivation. Until then, you’ve got to dig deep and harness your inner will power and just do the do!
Another motivating thing for me (and this is going to sound weird) is a treat. I sound like a puppy now, but I love my energy drink and protein shake, and want it all the time, but I only allow myself to have it when I work out. So I pre-mix it, stick it in the fridge, and have it there in the morning to grab and go. It’s like my own personal dangling carrot in the a.m.!
Axio by LifeVantage ~Specially formulated to give energy to your mind, not just your body.
Everybody finds motivation in his or her own way. It can be weird or common or simple or complicated, it is your choice and you have to decide what motivates you. If it is a picture, a song, a role model, a pair of shoes, a pet, a child, a family member’s health issue, (or your own perhaps,) or your own inner will power that drives you, use it, focus, and push yourself to keep your eye on the goal. Daily.
For help with how to set lasting goals, check out Six Steps to Setting Goals that Last, here!
This woman is total motivation for me. If at 70 years old she can accomplish this, then I can at 40 and so can you.
Joan MacDonald from Ontario, Canada
STAY FIT AT HOME TIP 3
Regularity.
It is easier to work out at home when you are on a regular set schedule and also when you have great sleep. Your energy level is going to be best in the morning, and will be much higher on a regular schedule.
It takes a few weeks to get on a routine schedule, but our bodies thrive on regularity. Once you settle on a schedule, your body will begin to do a lot of the pushing for you. For example, I wake up at 5:30 every morning on my own without an alarm. (I always set one anyway, in case!) My body knows it’s time to get up and move. I also find that when I skip a workout or two, my legs become crampy and whiney and I can’t be still. So I have to go workout in order to appease my body’s demands. I will admit though, this does not usually happen when I am not on a set, daily program.
STAY FIT AT HOME TIP 4
Energy.
I don’t know about you, but when I can’t go to the gym, I find that I tend to be less energetic. There’s just something about the lights, the sounds, and the energy in the building that hypes my personal energy level to the next level.
Energy is necessary when you’re about to hit the weights (or weight-less routine), whether it is in a gym or at home.
Working out produces energy naturally. The more you do it, the more energy you will have. That being said, sometimes a little boost is just what we need. As I mentioned earlier, I love my energy drink, and the reason I like it, is because it is formulated to give energy to your mind, not just your body. And since I am a 5:30am girl, I appreciate that brain wake up in the a.m.!
The best part about this particular drink is that it is not a caffeinated, high-energy, pre-workout type of drink. It just basically clears away the brain fog and gives just enough of a boost that you feel awake, not jittery. It’s plant based. Gluten free. All natural. No sugar . . . And I love it! If you want to try it out, go here! If you’re visual, here’s a cool vid all about how it works, what it’s made out of, and all the fun facts! (FYI – my favorite flavor is grape).
STAY FIT AT HOME TIP 5
Ask questions.
If you do not know where to begin, what to wear, how to hold your body, what to eat, what to drink, how long to work out, how far to push your body, when to work out, etc., etc., ask questions. The more you ask, the more googling you do, and the more “networking” you do, the better you become at the task at hand.
Learn. Practice. Set goals, and believe. Working out at home is just as doable and possible, and can be just as rewarding, as working out in a gym.
It is not the gym that makes you successful in your fitness journey, it is your mindset.
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A great way to boost immunity at home is by thinking ahead before you or your family start to get sick. Below are 8 techniques that work for us, and I figured I’d pass them along to you!
Right now more than anything, we need our immune systems strong and ready to rock and roll!
So let’s get right into it! Here are 8 things that you can do (at home!) that will boost your immune system and help fight off sickness.
NUTRITION
Diet is an extremely powerful tool in fighting diseases and boosting our immune system.
As soon as flu season hits, there are three things I do with my diet to boost my family’s immune system.
Cut out all sugar (but keep fruit!)
White blood cells are what fights disease. Sugar kills white blood cells. Math isn’t my strong point, so I’ll let you do the math here.
More fresh fruit and veggies
I increase my green juicing and fresh fruit and veggie intake.
“There are sufficient vitamins and minerals in the food that we grow to supply all of modern man’s needs.” ~ Agatha M. Thrash, M.D.
Preventive Medicine
I eat a variety of colors to make sure I’m getting efficient vitamins and minerals, but especially things that are naturally high in Vitamin C. (Citrus, kale, broccoli, kiwi, bell pepper, strawberries, pineapple, etc,)
Emergen-C or Airborne
Boost your defenses at home with a little C.
Maybe not the “healthiest” of supplements, but it is (usually) easy to get my hands on and my kids like it, so we use it and it works. If I even get the tiniest whiff of somebody getting sick, we drink an Emergen-C packet 1-2 times a day, and often it (a common cold) blows over without hanging out for too long.
However! Right now, I have not been able to find vitamin C, Airborne, or Emergen-C anywhere! so here is another way to accomplish the same thing. (Just slightly a little more complicated).
Increase your whole grains, nuts and seeds, (these are high in zinc), and eat more citrus fruits and raw veggies! Juicing is the best way to get large quantities in a smaller amount. (List of some things high in vitamin C above).
EXERCISE TO BOOST YOUR IMMUNITY AT HOME
Get your peaches moving!
“As exercise is increased, degenerative diseases of all kinds are decreased, life span is extended, various minor infections such as colds are reduced . . .” Agatha M. Thrash, M.D. Preventive Medicine
When you exercise, you’re breathing deeper and this helps to flush out your lungs and helps make you more resistant to respiratory infections. Do this outside and it is a win-win!
Exercise also increases white blood cells. Remember earlier how I said white blood cells are our disease fighters?
Exercise balances out our hormones. Including stress hormones. Stress makes us more susceptible to disease. So exercising brings us to a better, balanced state.
From my personal experience, the more working out I’ve done on a regular basis, the less I’ve gotten sick. #facts!
FRESH AIR
Fresh air actually helps strengthen our immune systems. Deep breathing helps purify the blood and increases oxygen to various parts of the body. You don’t have to spend your entire day outside, just 10-20 minutes is all you need. (Of course more won’t kill ya).
WATER
Water cleans out the internal ick. If you leave the ick inside, the likelihood of getting sick is higher. Get it out, drink at least 8-12 glasses of water a day!
A little trick I have done that works is, if I start to feel a little off I drink one 8oz glass of water every 10 minutes for an hour. Weird, I know. The toilet becomes your hangout spot and you feel super bloated. But, it actually works. It’s called flushing out your system.
REST
Boost immunity at home with simply by getting proper sleep. Sleep is essential to keeping your immune system strong and healthy. As soon as you start going for late nights, disrupted sleep schedules, and then over sleeping, you’re creating the perfect playground for viruses and bad things to have a party. Lack of sleep also effects recovery time.
Sleep at least 7-9 hours.
SUNSHINE
Sunlight kills germs and strengthens the immune system, too. It also heals. A little bit goes a long ways, so don’t stress about not having time to lay out on the beach for hours. 10 minutes is all you need.
MODERATION
Less is more . . . errr . . . unless it’s not enough.
Think small(er) size. Especially if you’re inside and sitting a lot more than usual.
Portion control is a big deal and even bigger when fighting disease. Over eating, eating frequently and eating late at night does no good for strengthening your immune system. Quite the opposite, in fact.
This applies to all things ~ too much sleep, too little sleep, too much sun, too little sun, etc., etc., is not healthy or good for building a strong immune system.
Be moderate with your work, your diet, your exercise, your inactivity, your thoughts. Stay balanced. Stay strong.
MEDITATION
Meditation brings balance to the body’s system and reduces stress and anxiety. It is like a massage to the soul, and is good for our emotions. When our emotions are out of whack our body tenses up and everything just isn’t balanced.
Fear is very palpable right now. Constant talk about what is going on around us is causing a lot of fear and tension for millions of people. Fear and tension increases weakness. Now is not the time to feed weakness in any way.
Our mental health is the beginning to our physical and emotional health. Now more than ever we need to find positive things to focus on, minimize our time obsessing over the news, limit our conversation of negativity and increase positive conversation patterns. The less fear we allow into our minds, the stronger our bodies will be.
Definitely hit me up or email me and let’s chat! Seriously. We’ve got nothing better to do, right? (Said no mom of 5 doing remote-schooling ever). Haha
